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Doom Slayer PPL by Natural Hypertrophy

by Mike N.
19 athletes joined

Program Description

PPL

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 03, 2024 10:49
  • Last Edited
    Jun 18, 2025 10:29

Summary

Unleash your inner warrior with the Doom Slayer PPL program by Natural Hypertrophy, a comprehensive 12-week plan designed for serious lifters. This three-day-per-week routine focuses on a balanced push-pull-legs split, ensuring you build strength and muscle across all major muscle groups. Each session is packed with targeted exercises like decline bench presses and deadlifts, allowing you to maximize gains while honing your technique. Get ready to transform your physique and elevate your fitness game!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
1
Face Pull
3
10-15 reps
RPE 7
2
Chin-Up (Assisted)
2
10 reps
RPE 6
3
Abs Crunch (Weighted)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
Chin-Up (Assisted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
5
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
6
Y Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
7
Lat Pulldown
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
8
Bicep Curl (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
9
Neck Extension
3
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
RPE 10
2
Pull-Up (Assisted)
2
10 reps
RPE 6
3
Pull-Up (Assisted)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8
RPE 9
4
Shrug (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Preacher Curl (Barbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
6
Wrist Curls
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Farmer's Walk (Weighted)
3
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
RPE 7
2
Chin-Up (Assisted)
2
10 reps
RPE 6
3
Abs Crunch (Weighted)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
Chin-Up (Assisted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
5
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
6
Y Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
7
Lat Pulldown
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
8
Bicep Curl (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
9
Neck Extension
3
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
RPE 10
2
Pull-Up (Assisted)
2
10 reps
RPE 6
3
Pull-Up (Assisted)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8
RPE 9
4
Shrug (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Preacher Curl (Barbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
6
Wrist Curls
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Farmer's Walk (Weighted)
3
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
RPE 7
2
Chin-Up (Assisted)
2
10 reps
RPE 6
3
Abs Crunch (Weighted)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
Chin-Up (Assisted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
5
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
6
Y Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
7
Lat Pulldown
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
8
Bicep Curl (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
9
Neck Extension
3
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
RPE 10
2
Pull-Up (Assisted)
2
10 reps
RPE 6
3
Pull-Up (Assisted)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8
RPE 9
4
Shrug (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Preacher Curl (Barbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
6
Wrist Curls
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Farmer's Walk (Weighted)
3
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
RPE 7
2
Chin-Up (Assisted)
2
10 reps
RPE 6
3
Abs Crunch (Weighted)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
Chin-Up (Assisted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
5
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
6
Y Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
7
Lat Pulldown
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
8
Bicep Curl (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
9
Neck Extension
3
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
RPE 10
2
Pull-Up (Assisted)
2
10 reps
RPE 6
3
Pull-Up (Assisted)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8
RPE 9
4
Shrug (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Preacher Curl (Barbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
6
Wrist Curls
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Farmer's Walk (Weighted)
3
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
RPE 7
2
Chin-Up (Assisted)
2
10 reps
RPE 6
3
Abs Crunch (Weighted)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
Chin-Up (Assisted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
5
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
6
Y Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
7
Lat Pulldown
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
8
Bicep Curl (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
9
Neck Extension
3
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
RPE 10
2
Pull-Up (Assisted)
2
10 reps
RPE 6
3
Pull-Up (Assisted)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8
RPE 9
4
Shrug (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Preacher Curl (Barbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
6
Wrist Curls
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Farmer's Walk (Weighted)
3
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
RPE 7
2
Chin-Up (Assisted)
2
10 reps
RPE 6
3
Abs Crunch (Weighted)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
Chin-Up (Assisted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
5
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
6
Y Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
7
Lat Pulldown
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
8
Bicep Curl (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
9
Neck Extension
3
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
RPE 10
2
Pull-Up (Assisted)
2
10 reps
RPE 6
3
Pull-Up (Assisted)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8
RPE 9
4
Shrug (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Preacher Curl (Barbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
6
Wrist Curls
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Farmer's Walk (Weighted)
3
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
10 reps
RPE 6
2
Dip (Assisted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
3
Rear Delt Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
AD Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Single Arm Tricep Extension (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Reverse Bicep Curl (EZ Bar)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Pec Deck (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
2
10 reps
RPE 6
2
Chest Fly (Cable)
2
15 reps
RPE 6
3
Decline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
4
Neck Extension
3
10-15 reps
RPE 9
5
Push Up
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
6
Decline Crunch
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
7
Skull Crusher
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Preacher Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
10 reps
RPE 6
2
Dip (Assisted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
3
Rear Delt Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
AD Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Single Arm Tricep Extension (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Reverse Bicep Curl (EZ Bar)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Pec Deck (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
2
10 reps
RPE 6
2
Chest Fly (Cable)
2
15 reps
RPE 6
3
Decline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
4
Neck Extension
3
10-15 reps
RPE 9
5
Push Up
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
6
Decline Crunch
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
7
Skull Crusher
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Preacher Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
10 reps
RPE 6
2
Dip (Assisted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
3
Rear Delt Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
AD Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Single Arm Tricep Extension (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Reverse Bicep Curl (EZ Bar)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Pec Deck (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
2
10 reps
RPE 6
2
Chest Fly (Cable)
2
15 reps
RPE 6
3
Decline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
4
Neck Extension
3
10-15 reps
RPE 9
5
Push Up
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
6
Decline Crunch
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
7
Skull Crusher
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Preacher Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
10 reps
RPE 6
2
Dip (Assisted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
3
Rear Delt Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
AD Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Single Arm Tricep Extension (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Reverse Bicep Curl (EZ Bar)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Pec Deck (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
2
10 reps
RPE 6
2
Chest Fly (Cable)
2
15 reps
RPE 6
3
Decline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
4
Neck Extension
3
10-15 reps
RPE 9
5
Push Up
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
6
Decline Crunch
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
7
Skull Crusher
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Preacher Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
10 reps
RPE 6
2
Dip (Assisted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
3
Rear Delt Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
AD Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Single Arm Tricep Extension (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Reverse Bicep Curl (EZ Bar)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Pec Deck (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
2
10 reps
RPE 6
2
Chest Fly (Cable)
2
15 reps
RPE 6
3
Decline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
4
Neck Extension
3
10-15 reps
RPE 9
5
Push Up
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
6
Decline Crunch
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
7
Skull Crusher
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Preacher Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
10 reps
RPE 6
2
Dip (Assisted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
3
Rear Delt Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
AD Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Single Arm Tricep Extension (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Reverse Bicep Curl (EZ Bar)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Pec Deck (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
2
10 reps
RPE 6
2
Chest Fly (Cable)
2
15 reps
RPE 6
3
Decline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
4
Neck Extension
3
10-15 reps
RPE 9
5
Push Up
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
6
Decline Crunch
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
7
Skull Crusher
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Preacher Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
40 reps
RPE 10
2
Windshield Wipers
4
10-15 reps
RPE 10
3
Squat (Smith Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
4
Leg Curl
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
5
Seated Calf Raise
1
2
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 8
RPE 9
6
Sumo Squat
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5 reps
RPE 6
2
Squat (Bodyweight)
3
15 reps
RPE 6
3
Deadlift (Smith Machine)
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
4
Rear Delt Fly (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Seated Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
7
Glute-Ham Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
8
Dead Hang
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
40 reps
RPE 10
2
Windshield Wipers
4
10-15 reps
RPE 10
3
Squat (Smith Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
4
Leg Curl
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
5
Seated Calf Raise
1
2
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 8
RPE 9
6
Sumo Squat
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5 reps
RPE 6
2
Squat (Bodyweight)
3
15 reps
RPE 6
3
Deadlift (Smith Machine)
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
4
Rear Delt Fly (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Seated Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
7
Glute-Ham Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
8
Dead Hang
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
40 reps
RPE 10
2
Windshield Wipers
4
10-15 reps
RPE 10
3
Squat (Smith Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
4
Leg Curl
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
5
Seated Calf Raise
1
2
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 8
RPE 9
6
Sumo Squat
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5 reps
RPE 6
2
Squat (Bodyweight)
3
15 reps
RPE 6
3
Deadlift (Smith Machine)
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
4
Rear Delt Fly (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Seated Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
7
Glute-Ham Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
8
Dead Hang
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
40 reps
RPE 10
2
Windshield Wipers
4
10-15 reps
RPE 10
3
Squat (Smith Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
4
Leg Curl
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
5
Seated Calf Raise
1
2
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 8
RPE 9
6
Sumo Squat
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5 reps
RPE 6
2
Squat (Bodyweight)
3
15 reps
RPE 6
3
Deadlift (Smith Machine)
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
4
Rear Delt Fly (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Seated Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
7
Glute-Ham Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
8
Dead Hang
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
40 reps
RPE 10
2
Windshield Wipers
4
10-15 reps
RPE 10
3
Squat (Smith Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
4
Leg Curl
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
5
Seated Calf Raise
1
2
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 8
RPE 9
6
Sumo Squat
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5 reps
RPE 6
2
Squat (Bodyweight)
3
15 reps
RPE 6
3
Deadlift (Smith Machine)
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
4
Rear Delt Fly (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Seated Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
7
Glute-Ham Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
8
Dead Hang
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
40 reps
RPE 10
2
Windshield Wipers
4
10-15 reps
RPE 10
3
Squat (Smith Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
4
Leg Curl
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
5
Seated Calf Raise
1
2
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 8
RPE 9
6
Sumo Squat
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5 reps
RPE 6
2
Squat (Bodyweight)
3
15 reps
RPE 6
3
Deadlift (Smith Machine)
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
4
Rear Delt Fly (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Seated Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
7
Glute-Ham Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
8
Dead Hang
3
1 mins
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Dip (Assisted)
2 Sets
10 Reps
@6
2
Dip (Assisted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7
@8
@9
3
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
4
AD Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@8
@9
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
@9
7
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
@9
8
Pec Deck (Machine)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@6
@7
@8
@9
Day 3
1
Kettlebell Swing
2 Sets
40 Reps
@10
2
Windshield Wipers
4 Sets
10-15 Reps
@10
3
Squat (Smith Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@6
@7
@8
4
Leg Curl
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
5
Seated Calf Raise
1 Set
2 Sets
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7
@8
@9
6
Sumo Squat
3 Sets
1 mins
@10
Day 1
1
Face Pull
3 Sets
10-15 Reps
@7
2
Chin-Up (Assisted)
2 Sets
10 Reps
@6
3
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
4
Chin-Up (Assisted)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
5
Barbell Row
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@6
@7
@8
6
Y Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
7
Lat Pulldown
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
8
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
9
Neck Extension
3 Sets
15-20 Reps
@6