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Doom Slayer PPL by Natural Hypertrophy
by Mike N.
16 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 09, 2024 10:39
down_app
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
Day 2
1
Decline Bench Press (Dumbbell)
2 Sets
10 Reps
@6
2
Chest Fly (Cable)
2 Sets
15 Reps
@6
3
Decline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
4
Neck Extension
3 Sets
10-15 Reps
@9
5
Push Up
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7
@8
@9
6
Decline Crunch
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
7
Skull Crusher
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
Preacher Curl (Dumbbell)
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
Deadlift (Smith Machine)
3 Sets
5 Reps
@6
2
Squat (Bodyweight)
3 Sets
15 Reps
@6
3
Deadlift (Smith Machine)
1 Set
1 Set
6-12 Reps
6-12 Reps
@8
@9
4
Rear Delt Fly (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
6
Seated Calf Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
7
Glute-Ham Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
8
Dead Hang
3 Sets
1 mins
@10
Day 1
1
Face Pull
3 Sets
10-15 Reps
@10
2
Pull-Up (Assisted)
2 Sets
10 Reps
@6
3
Pull-Up (Assisted)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@7
@8
@9
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@6
@7
@8
@9
5
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@7
@8
@9
6
Wrist Curls
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@8
@9
7
Farmer's Walk (Weighted)
3 Sets
30 Reps
@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
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
@10
2
Pull-Up (Assisted)
2 Sets
10 Reps
@6
3
Pull-Up (Assisted)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@7
@8
@9
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@6
@7
@8
@9
5
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@7
@8
@9
6
Wrist Curls
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@8
@9
7
Farmer's Walk (Weighted)
3 Sets
30 Reps
@10
Day 2
1
Decline Bench Press (Dumbbell)
2 Sets
10 Reps
@6
2
Chest Fly (Cable)
2 Sets
15 Reps
@6
3
Decline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
4
Neck Extension
3 Sets
10-15 Reps
@9
5
Push Up
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7
@8
@9
6
Decline Crunch
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
7
Skull Crusher
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
Preacher Curl (Dumbbell)
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
Deadlift (Smith Machine)
3 Sets
5 Reps
@6
2
Squat (Bodyweight)
3 Sets
15 Reps
@6
3
Deadlift (Smith Machine)
1 Set
1 Set
6-12 Reps
6-12 Reps
@8
@9
4
Rear Delt Fly (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
6
Seated Calf Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
7
Glute-Ham Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
8
Dead Hang
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
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
@10
2
Pull-Up (Assisted)
2 Sets
10 Reps
@6
3
Pull-Up (Assisted)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@7
@8
@9
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@6
@7
@8
@9
5
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@7
@8
@9
6
Wrist Curls
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@8
@9
7
Farmer's Walk (Weighted)
3 Sets
30 Reps
@10
Day 2
1
Decline Bench Press (Dumbbell)
2 Sets
10 Reps
@6
2
Chest Fly (Cable)
2 Sets
15 Reps
@6
3
Decline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
4
Neck Extension
3 Sets
10-15 Reps
@9
5
Push Up
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7
@8
@9
6
Decline Crunch
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
7
Skull Crusher
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
Preacher Curl (Dumbbell)
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
Deadlift (Smith Machine)
3 Sets
5 Reps
@6
2
Squat (Bodyweight)
3 Sets
15 Reps
@6
3
Deadlift (Smith Machine)
1 Set
1 Set
6-12 Reps
6-12 Reps
@8
@9
4
Rear Delt Fly (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
6
Seated Calf Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
7
Glute-Ham Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
8
Dead Hang
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
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
@10
2
Pull-Up (Assisted)
2 Sets
10 Reps
@6
3
Pull-Up (Assisted)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@7
@8
@9
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@6
@7
@8
@9
5
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@7
@8
@9
6
Wrist Curls
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@8
@9
7
Farmer's Walk (Weighted)
3 Sets
30 Reps
@10
Day 2
1
Decline Bench Press (Dumbbell)
2 Sets
10 Reps
@6
2
Chest Fly (Cable)
2 Sets
15 Reps
@6
3
Decline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
4
Neck Extension
3 Sets
10-15 Reps
@9
5
Push Up
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7
@8
@9
6
Decline Crunch
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
7
Skull Crusher
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
Preacher Curl (Dumbbell)
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
Deadlift (Smith Machine)
3 Sets
5 Reps
@6
2
Squat (Bodyweight)
3 Sets
15 Reps
@6
3
Deadlift (Smith Machine)
1 Set
1 Set
6-12 Reps
6-12 Reps
@8
@9
4
Rear Delt Fly (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
6
Seated Calf Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
7
Glute-Ham Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
8
Dead Hang
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
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
@10
2
Pull-Up (Assisted)
2 Sets
10 Reps
@6
3
Pull-Up (Assisted)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@7
@8
@9
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@6
@7
@8
@9
5
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@7
@8
@9
6
Wrist Curls
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@8
@9
7
Farmer's Walk (Weighted)
3 Sets
30 Reps
@10
Day 2
1
Decline Bench Press (Dumbbell)
2 Sets
10 Reps
@6
2
Chest Fly (Cable)
2 Sets
15 Reps
@6
3
Decline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
4
Neck Extension
3 Sets
10-15 Reps
@9
5
Push Up
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7
@8
@9
6
Decline Crunch
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
7
Skull Crusher
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
Preacher Curl (Dumbbell)
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
Deadlift (Smith Machine)
3 Sets
5 Reps
@6
2
Squat (Bodyweight)
3 Sets
15 Reps
@6
3
Deadlift (Smith Machine)
1 Set
1 Set
6-12 Reps
6-12 Reps
@8
@9
4
Rear Delt Fly (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
6
Seated Calf Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
7
Glute-Ham Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
8
Dead Hang
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
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
@10
2
Pull-Up (Assisted)
2 Sets
10 Reps
@6
3
Pull-Up (Assisted)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@7
@8
@9
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@6
@7
@8
@9
5
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@7
@8
@9
6
Wrist Curls
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@8
@9
7
Farmer's Walk (Weighted)
3 Sets
30 Reps
@10
Day 2
1
Decline Bench Press (Dumbbell)
2 Sets
10 Reps
@6
2
Chest Fly (Cable)
2 Sets
15 Reps
@6
3
Decline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
4
Neck Extension
3 Sets
10-15 Reps
@9
5
Push Up
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7
@8
@9
6
Decline Crunch
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
7
Skull Crusher
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
Preacher Curl (Dumbbell)
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
Deadlift (Smith Machine)
3 Sets
5 Reps
@6
2
Squat (Bodyweight)
3 Sets
15 Reps
@6
3
Deadlift (Smith Machine)
1 Set
1 Set
6-12 Reps
6-12 Reps
@8
@9
4
Rear Delt Fly (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
5
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
6
Seated Calf Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
7
Glute-Ham Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
8
Dead Hang
3 Sets
1 mins
@10