Program Description
It's the Natural Hypertrophy Doom Slayer program but for a home gym wiht pull up bar and modifications
Program Overview
- LevelIntermediate, Advanced, Novice
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMay 09, 2025 03:22
- Last EditedJul 22, 2025 12:16
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
10 reps
-
1B
Hanging Leg Raise
3
8 reps
-
2A
T-Bar Row
3
10 reps
-
2B
Neck Extension
3
15 reps
-
3A
Shrug (Barbell)
3
15 reps
-
3B
Bayesian Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
10 reps
-
1B
Bayesian Curl
3
8 reps
-
2A
T-Bar Row
3
10 reps
-
2B
Neck Extension
3
15 reps
-
3A
Shrug (Dumbbell)
3
15 reps
-
3B
Cable Crunch
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
10 reps
-
1B
Bayesian Curl
3
8 reps
-
2A
T-Bar Row
3
10 reps
-
2B
Neck Extension
3
15 reps
-
3A
Pullover (Dumbbell)
3
15 reps
-
3B
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
10 reps
-
1B
Hanging Leg Raise
3
8 reps
-
2A
T-Bar Row
3
10 reps
-
2B
Neck Extension
3
15 reps
-
3A
Shrug (Barbell)
3
15 reps
-
3B
Bayesian Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
10 reps
-
1B
Hanging Leg Raise
3
8 reps
-
2A
T-Bar Row
3
10 reps
-
2B
Neck Extension
3
15 reps
-
3A
Shrug (Barbell)
3
15 reps
-
3B
Bayesian Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
10 reps
-
1B
Hanging Leg Raise
3
8 reps
-
2A
T-Bar Row
3
10 reps
-
2B
Neck Extension
3
15 reps
-
3A
Shrug (Barbell)
3
15 reps
-
3B
Bayesian Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
10 reps
-
1B
Hanging Leg Raise
3
8 reps
-
2A
T-Bar Row
3
10 reps
-
2B
Neck Extension
3
15 reps
-
3A
Shrug (Barbell)
3
15 reps
-
3B
Bayesian Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
10 reps
-
1B
Hanging Leg Raise
3
8 reps
-
2A
T-Bar Row
3
10 reps
-
2B
Neck Extension
3
15 reps
-
3A
Shrug (Barbell)
3
15 reps
-
3B
Bayesian Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
10 reps
-
1B
Hanging Leg Raise
3
8 reps
-
2A
T-Bar Row
3
10 reps
-
2B
Neck Extension
3
15 reps
-
3A
Shrug (Barbell)
3
15 reps
-
3B
Bayesian Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
10 reps
-
1B
Hanging Leg Raise
3
8 reps
-
2A
T-Bar Row
3
10 reps
-
2B
Neck Extension
3
15 reps
-
3A
Shrug (Barbell)
3
15 reps
-
3B
Bayesian Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
10 reps
-
1B
Hanging Leg Raise
3
8 reps
-
2A
T-Bar Row
3
10 reps
-
2B
Neck Extension
3
15 reps
-
3A
Shrug (Barbell)
3
15 reps
-
3B
Bayesian Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
10 reps
-
1B
Hanging Leg Raise
3
8 reps
-
2A
T-Bar Row
3
10 reps
-
2B
Neck Extension
3
15 reps
-
3A
Shrug (Barbell)
3
15 reps
-
3B
Bayesian Curl
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6 reps
-
1B
Rear Delt Row
3
10 reps
-
2A
AD Press
3
8 reps
-
2B
Hammer Curl (Dumbbell)
3
8 reps
-
3A
Lateral Raise (Dumbbell)
3
10 reps
-
3B
Chin-Up (Weighted)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
8 reps
-
1B
Hammer Curl (Dumbbell)
3
8 reps
-
2A
Dip (Weighted)
3
6 reps
-
2B
Rear Delt Row
3
10 reps
-
3A
Lateral Raise (Dumbbell)
3
10 reps
-
3B
Chest Fly (Cable)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
AD Press
3
8 reps
-
1B
Hammer Curl (Dumbbell)
3
8 reps
-
2A
Dip (Weighted)
3
6 reps
-
2B
Rear Delt Row
3
10 reps
-
3A
Lateral Raise (Dumbbell)
3
10 reps
-
3B
Chest Fly (Cable)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6 reps
-
1B
Rear Delt Row
3
10 reps
-
2A
AD Press
3
8 reps
-
2B
Hammer Curl (Dumbbell)
3
8 reps
-
3A
Lateral Raise (Dumbbell)
3
10 reps
-
3B
Chin-Up (Weighted)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6 reps
-
1B
Rear Delt Row
3
10 reps
-
2A
AD Press
3
8 reps
-
2B
Hammer Curl (Dumbbell)
3
8 reps
-
3A
Lateral Raise (Dumbbell)
3
10 reps
-
3B
Chin-Up (Weighted)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6 reps
-
1B
Rear Delt Row
3
10 reps
-
2A
AD Press
3
8 reps
-
2B
Hammer Curl (Dumbbell)
3
8 reps
-
3A
Lateral Raise (Dumbbell)
3
10 reps
-
3B
Chin-Up (Weighted)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6 reps
-
1B
Rear Delt Row
3
10 reps
-
2A
AD Press
3
8 reps
-
2B
Hammer Curl (Dumbbell)
3
8 reps
-
3A
Lateral Raise (Dumbbell)
3
10 reps
-
3B
Chin-Up (Weighted)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6 reps
-
1B
Rear Delt Row
3
10 reps
-
2A
AD Press
3
8 reps
-
2B
Hammer Curl (Dumbbell)
3
8 reps
-
3A
Lateral Raise (Dumbbell)
3
10 reps
-
3B
Chin-Up (Weighted)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6 reps
-
1B
Rear Delt Row
3
10 reps
-
2A
AD Press
3
8 reps
-
2B
Hammer Curl (Dumbbell)
3
8 reps
-
3A
Lateral Raise (Dumbbell)
3
10 reps
-
3B
Chin-Up (Weighted)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6 reps
-
1B
Rear Delt Row
3
10 reps
-
2A
AD Press
3
8 reps
-
2B
Hammer Curl (Dumbbell)
3
8 reps
-
3A
Lateral Raise (Dumbbell)
3
10 reps
-
3B
Chin-Up (Weighted)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6 reps
-
1B
Rear Delt Row
3
10 reps
-
2A
AD Press
3
8 reps
-
2B
Hammer Curl (Dumbbell)
3
8 reps
-
3A
Lateral Raise (Dumbbell)
3
10 reps
-
3B
Chin-Up (Weighted)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6 reps
-
1B
Rear Delt Row
3
10 reps
-
2A
AD Press
3
8 reps
-
2B
Hammer Curl (Dumbbell)
3
8 reps
-
3A
Lateral Raise (Dumbbell)
3
10 reps
-
3B
Chin-Up (Weighted)
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6 reps
-
1B
Neck Flexion
3
10 reps
-
2A
Sissy Squat
3
8 reps
-
2B
Russian Twist (Dumbbell)
3
10 reps
-
3A
Single Leg Calf Raise (Weighted)
3
15 reps
-
3B
Dead Hang
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6 reps
-
1B
Neck Flexion
3
10 reps
-
2A
Good Morning
3
8 reps
-
2B
Russian Twist (Dumbbell)
3
10 reps
-
3A
Standing Calf Raise
3
15 reps
-
3B
Nordic Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6 reps
-
1B
Neck Flexion
3
10 reps
-
2A
Standing Calf Raise
3
15 reps
-
2B
Nordic Curl
3
10 reps
-
3A
Good Morning
3
8 reps
-
3B
Russian Twist (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6 reps
-
1B
Neck Flexion
3
10 reps
-
2A
Sissy Squat
3
8 reps
-
2B
Russian Twist (Dumbbell)
3
10 reps
-
3A
Single Leg Calf Raise (Weighted)
3
15 reps
-
3B
Dead Hang
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6 reps
-
1B
Neck Flexion
3
10 reps
-
2A
Sissy Squat
3
8 reps
-
2B
Russian Twist (Dumbbell)
3
10 reps
-
3A
Single Leg Calf Raise (Weighted)
3
15 reps
-
3B
Dead Hang
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6 reps
-
1B
Neck Flexion
3
10 reps
-
2A
Sissy Squat
3
8 reps
-
2B
Russian Twist (Dumbbell)
3
10 reps
-
3A
Single Leg Calf Raise (Weighted)
3
15 reps
-
3B
Dead Hang
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6 reps
-
1B
Neck Flexion
3
10 reps
-
2A
Sissy Squat
3
8 reps
-
2B
Russian Twist (Dumbbell)
3
10 reps
-
3A
Single Leg Calf Raise (Weighted)
3
15 reps
-
3B
Dead Hang
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6 reps
-
1B
Neck Flexion
3
10 reps
-
2A
Sissy Squat
3
8 reps
-
2B
Russian Twist (Dumbbell)
3
10 reps
-
3A
Single Leg Calf Raise (Weighted)
3
15 reps
-
3B
Dead Hang
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6 reps
-
1B
Neck Flexion
3
10 reps
-
2A
Sissy Squat
3
8 reps
-
2B
Russian Twist (Dumbbell)
3
10 reps
-
3A
Single Leg Calf Raise (Weighted)
3
15 reps
-
3B
Dead Hang
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6 reps
-
1B
Neck Flexion
3
10 reps
-
2A
Sissy Squat
3
8 reps
-
2B
Russian Twist (Dumbbell)
3
10 reps
-
3A
Single Leg Calf Raise (Weighted)
3
15 reps
-
3B
Dead Hang
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6 reps
-
1B
Neck Flexion
3
10 reps
-
2A
Sissy Squat
3
8 reps
-
2B
Russian Twist (Dumbbell)
3
10 reps
-
3A
Single Leg Calf Raise (Weighted)
3
15 reps
-
3B
Dead Hang
3
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6 reps
-
1B
Neck Flexion
3
10 reps
-
2A
Sissy Squat
3
8 reps
-
2B
Russian Twist (Dumbbell)
3
10 reps
-
3A
Single Leg Calf Raise (Weighted)
3
15 reps
-
3B
Dead Hang
3
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6 reps
-
1B
Bicep Curl (EZ Bar)
3
6 reps
-
2A
Pullover (Dumbbell)
3
6 reps
-
2B
Hanging Leg Raise
3
10 reps
-
3A
Shrug (Barbell)
3
10 reps
-
3B
Lying Reverse Fly
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6 reps
-
1B
Bicep Curl (EZ Bar)
3
6 reps
-
2A
Pullover (Dumbbell)
3
6 reps
-
2B
Wrist Curls
3
10 reps
-
3A
Shrug (Barbell)
3
10 reps
-
3B
Band Face Pull
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Shrug (Barbell)
3
6 reps
-
1B
Wrist Curls
3
6 reps
-
2A
Pull-Up (Weighted)
3
6 reps
-
2B
Bicep Curl (EZ Bar)
3
10 reps
-
3A
Pullover (Dumbbell)
3
10 reps
-
3B
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6 reps
-
1B
Bicep Curl (EZ Bar)
3
6 reps
-
2A
Pullover (Dumbbell)
3
6 reps
-
2B
Hanging Leg Raise
3
10 reps
-
3A
Shrug (Barbell)
3
10 reps
-
3B
Lying Reverse Fly
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6 reps
-
1B
Bicep Curl (EZ Bar)
3
6 reps
-
2A
Pullover (Dumbbell)
3
6 reps
-
2B
Hanging Leg Raise
3
10 reps
-
3A
Shrug (Barbell)
3
10 reps
-
3B
Lying Reverse Fly
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6 reps
-
1B
Bicep Curl (EZ Bar)
3
6 reps
-
2A
Pullover (Dumbbell)
3
6 reps
-
2B
Hanging Leg Raise
3
10 reps
-
3A
Shrug (Barbell)
3
10 reps
-
3B
Lying Reverse Fly
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6 reps
-
1B
Bicep Curl (EZ Bar)
3
6 reps
-
2A
Pullover (Dumbbell)
3
6 reps
-
2B
Hanging Leg Raise
3
10 reps
-
3A
Shrug (Barbell)
3
10 reps
-
3B
Lying Reverse Fly
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6 reps
-
1B
Bicep Curl (EZ Bar)
3
6 reps
-
2A
Pullover (Dumbbell)
3
6 reps
-
2B
Hanging Leg Raise
3
10 reps
-
3A
Shrug (Barbell)
3
10 reps
-
3B
Lying Reverse Fly
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6 reps
-
1B
Bicep Curl (EZ Bar)
3
6 reps
-
2A
Pullover (Dumbbell)
3
6 reps
-
2B
Hanging Leg Raise
3
10 reps
-
3A
Shrug (Barbell)
3
10 reps
-
3B
Lying Reverse Fly
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6 reps
-
1B
Bicep Curl (EZ Bar)
3
6 reps
-
2A
Pullover (Dumbbell)
3
6 reps
-
2B
Hanging Leg Raise
3
10 reps
-
3A
Shrug (Barbell)
3
10 reps
-
3B
Lying Reverse Fly
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6 reps
-
1B
Bicep Curl (EZ Bar)
3
6 reps
-
2A
Pullover (Dumbbell)
3
6 reps
-
2B
Hanging Leg Raise
3
10 reps
-
3A
Shrug (Barbell)
3
10 reps
-
3B
Lying Reverse Fly
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6 reps
-
1B
Bicep Curl (EZ Bar)
3
6 reps
-
2A
Pullover (Dumbbell)
3
6 reps
-
2B
Hanging Leg Raise
3
10 reps
-
3A
Shrug (Barbell)
3
10 reps
-
3B
Lying Reverse Fly
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
8 reps
-
1B
Neck Extension
3
6 reps
-
2A
Incline Bench Press (Barbell)
3
8 reps
-
2B
Ab Wheel
3
10 reps
-
3A
Lying Tricep Extension (Barbell)
3
6 reps
-
3B
Lying Side Lateral Raise
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
8 reps
-
1B
Bayesian Curl
3
6 reps
-
2A
Incline Bench Press (Barbell)
3
8 reps
-
2B
Neck Extension
3
10 reps
-
3A
Chest Fly (Dumbbell)
3
6 reps
-
3B
Decline Crunch (Weighted)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
8 reps
-
1B
Bayesian Curl
3
6 reps
-
2A
Incline Bench Press (Barbell)
3
8 reps
-
2B
Neck Extension
3
10 reps
-
3A
Chest Fly (Dumbbell)
3
6 reps
-
3B
Decline Crunch (Weighted)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
8 reps
-
1B
Neck Extension
3
6 reps
-
2A
Incline Bench Press (Barbell)
3
8 reps
-
2B
Ab Wheel
3
10 reps
-
3A
Lying Tricep Extension (Barbell)
3
6 reps
-
3B
Lying Side Lateral Raise
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
8 reps
-
1B
Neck Extension
3
6 reps
-
2A
Incline Bench Press (Barbell)
3
8 reps
-
2B
Ab Wheel
3
10 reps
-
3A
Lying Tricep Extension (Barbell)
3
6 reps
-
3B
Lying Side Lateral Raise
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
8 reps
-
1B
Neck Extension
3
6 reps
-
2A
Incline Bench Press (Barbell)
3
8 reps
-
2B
Ab Wheel
3
10 reps
-
3A
Lying Tricep Extension (Barbell)
3
6 reps
-
3B
Lying Side Lateral Raise
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
8 reps
-
1B
Neck Extension
3
6 reps
-
2A
Incline Bench Press (Barbell)
3
8 reps
-
2B
Ab Wheel
3
10 reps
-
3A
Lying Tricep Extension (Barbell)
3
6 reps
-
3B
Lying Side Lateral Raise
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
8 reps
-
1B
Neck Extension
3
6 reps
-
2A
Incline Bench Press (Barbell)
3
8 reps
-
2B
Ab Wheel
3
10 reps
-
3A
Lying Tricep Extension (Barbell)
3
6 reps
-
3B
Lying Side Lateral Raise
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
8 reps
-
1B
Neck Extension
3
6 reps
-
2A
Incline Bench Press (Barbell)
3
8 reps
-
2B
Ab Wheel
3
10 reps
-
3A
Lying Tricep Extension (Barbell)
3
6 reps
-
3B
Lying Side Lateral Raise
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
8 reps
-
1B
Neck Extension
3
6 reps
-
2A
Incline Bench Press (Barbell)
3
8 reps
-
2B
Ab Wheel
3
10 reps
-
3A
Lying Tricep Extension (Barbell)
3
6 reps
-
3B
Lying Side Lateral Raise
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
8 reps
-
1B
Neck Extension
3
6 reps
-
2A
Incline Bench Press (Barbell)
3
8 reps
-
2B
Ab Wheel
3
10 reps
-
3A
Lying Tricep Extension (Barbell)
3
6 reps
-
3B
Lying Side Lateral Raise
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
JM Press
3
8 reps
-
1B
Neck Extension
3
6 reps
-
2A
Incline Bench Press (Barbell)
3
8 reps
-
2B
Ab Wheel
3
10 reps
-
3A
Lying Tricep Extension (Barbell)
3
6 reps
-
3B
Lying Side Lateral Raise
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6 reps
-
1B
Rear Delt Fly (Dumbbell)
3
8 reps
-
2A
Front Squat (Barbell)
3
6 reps
-
2B
Decline Crunch (Weighted)
3
10 reps
-
3A
Hip Thrust (Barbell)
3
8 reps
-
3B
Bicep Curl (EZ Bar)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6 reps
-
1B
Rear Delt Fly (Dumbbell)
3
8 reps
-
2A
Front Squat (Barbell)
3
6 reps
-
2B
Decline Crunch (Weighted)
3
10 reps
-
3A
Hip Thrust (Barbell)
3
8 reps
-
3B
Bicep Curl (EZ Bar)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6 reps
-
1B
Rear Delt Fly (Dumbbell)
3
8 reps
-
2A
Front Squat (Barbell)
3
6 reps
-
2B
Decline Crunch (Weighted)
3
10 reps
-
3A
Hip Thrust (Barbell)
3
8 reps
-
3B
Hammer Curl (Dumbbell)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6 reps
-
1B
Rear Delt Fly (Dumbbell)
3
8 reps
-
2A
Front Squat (Barbell)
3
6 reps
-
2B
Decline Crunch (Weighted)
3
10 reps
-
3A
Hip Thrust (Barbell)
3
8 reps
-
3B
Bicep Curl (EZ Bar)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6 reps
-
1B
Rear Delt Fly (Dumbbell)
3
8 reps
-
2A
Front Squat (Barbell)
3
6 reps
-
2B
Decline Crunch (Weighted)
3
10 reps
-
3A
Hip Thrust (Barbell)
3
8 reps
-
3B
Bicep Curl (EZ Bar)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6 reps
-
1B
Rear Delt Fly (Dumbbell)
3
8 reps
-
2A
Front Squat (Barbell)
3
6 reps
-
2B
Decline Crunch (Weighted)
3
10 reps
-
3A
Hip Thrust (Barbell)
3
8 reps
-
3B
Bicep Curl (EZ Bar)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6 reps
-
1B
Rear Delt Fly (Dumbbell)
3
8 reps
-
2A
Front Squat (Barbell)
3
6 reps
-
2B
Decline Crunch (Weighted)
3
10 reps
-
3A
Hip Thrust (Barbell)
3
8 reps
-
3B
Bicep Curl (EZ Bar)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6 reps
-
1B
Rear Delt Fly (Dumbbell)
3
8 reps
-
2A
Front Squat (Barbell)
3
6 reps
-
2B
Decline Crunch (Weighted)
3
10 reps
-
3A
Hip Thrust (Barbell)
3
8 reps
-
3B
Bicep Curl (EZ Bar)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6 reps
-
1B
Rear Delt Fly (Dumbbell)
3
8 reps
-
2A
Front Squat (Barbell)
3
6 reps
-
2B
Decline Crunch (Weighted)
3
10 reps
-
3A
Hip Thrust (Barbell)
3
8 reps
-
3B
Bicep Curl (EZ Bar)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6 reps
-
1B
Rear Delt Fly (Dumbbell)
3
8 reps
-
2A
Front Squat (Barbell)
3
6 reps
-
2B
Decline Crunch (Weighted)
3
10 reps
-
3A
Hip Thrust (Barbell)
3
8 reps
-
3B
Bicep Curl (EZ Bar)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6 reps
-
1B
Rear Delt Fly (Dumbbell)
3
8 reps
-
2A
Front Squat (Barbell)
3
6 reps
-
2B
Decline Crunch (Weighted)
3
10 reps
-
3A
Hip Thrust (Barbell)
3
8 reps
-
3B
Bicep Curl (EZ Bar)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6 reps
-
1B
Rear Delt Fly (Dumbbell)
3
8 reps
-
2A
Front Squat (Barbell)
3
6 reps
-
2B
Decline Crunch (Weighted)
3
10 reps
-
3A
Hip Thrust (Barbell)
3
8 reps
-
3B
Bicep Curl (EZ Bar)
3
8 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Barbell Row3 Sets
10 Reps
-
1B
Hanging Leg Raise3 Sets
8 Reps
-
2A
T-Bar Row3 Sets
10 Reps
-
2B
Neck Extension3 Sets
15 Reps
-
3A
Shrug (Barbell)3 Sets
15 Reps
-
3B
Bayesian Curl3 Sets
10 Reps
-
Day 2
1A
Dip (Weighted)3 Sets
6 Reps
-
1B
Rear Delt Row3 Sets
10 Reps
-
2A
AD Press3 Sets
8 Reps
-
2B
Hammer Curl (Dumbbell)3 Sets
8 Reps
-
3A
Lateral Raise (Dumbbell)3 Sets
10 Reps
-
3B
Chin-Up (Weighted)3 Sets
6 Reps
-
Day 3
1A
Squat (Barbell)3 Sets
6 Reps
-
1B
Neck Flexion3 Sets
10 Reps
-
2A
Sissy Squat3 Sets
8 Reps
-
2B
Russian Twist (Dumbbell)3 Sets
10 Reps
-
3A
Single Leg Calf Raise (Weighted)3 Sets
15 Reps
-
3B
Dead Hang3 Sets
1 Reps
-
Day 4
1A
Pull-Up (Weighted)3 Sets
6 Reps
-
1B
Bicep Curl (EZ Bar)3 Sets
6 Reps
-
2A
Pullover (Dumbbell)3 Sets
6 Reps
-
2B
Hanging Leg Raise3 Sets
10 Reps
-
3A
Shrug (Barbell)3 Sets
10 Reps
-
3B
Lying Reverse Fly3 Sets
10 Reps
-
Day 5
1A
JM Press3 Sets
8 Reps
-
1B
Neck Extension3 Sets
6 Reps
-
2A
Incline Bench Press (Barbell)3 Sets
8 Reps
-
2B
Ab Wheel3 Sets
10 Reps
-
3A
Lying Tricep Extension (Barbell)3 Sets
6 Reps
-
3B
Lying Side Lateral Raise3 Sets
8 Reps
-
Day 6
1A
Romanian Deadlift (Barbell)3 Sets
6 Reps
-
1B
Rear Delt Fly (Dumbbell)3 Sets
8 Reps
-
2A
Front Squat (Barbell)3 Sets
6 Reps
-
2B
Decline Crunch (Weighted)3 Sets
10 Reps
-
3A
Hip Thrust (Barbell)3 Sets
8 Reps
-
3B
Bicep Curl (EZ Bar)3 Sets
8 Reps
-