logo
Natural Hypertrophy - Doomslayer PPL
by Suraj S.
19 athletes joined
Program Description
An intermediate/advanced PPL program training 6 days per week. Program has been customised to resemble the physique of Doom guy from the popular games “Doom” Focus on Shoulders, Chest , Back & Arms
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Feb 11, 2024 12:36
Last Edited
Jun 04, 2024 05:31
down_app
Week 1
1 / 12 Weeks
Day 1
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Abs Crunch (Weighted)
3 Sets
10-15 Reps
2A
Lat Pulldown
3 Sets
10-15 Reps
2B
Upright Row (Barbell)
3 Sets
10-15 Reps
3A
Bicep Curl (Barbell)
3 Sets
8-12 Reps
3B
Neck Curl
3 Sets
15-20 Reps
4
Farmer's Walk (Weighted)
1 Set
30 Reps
Day 4
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Abs Crunch (Weighted)
3 Sets
10-15 Reps
2A
Lat Pulldown
3 Sets
10-15 Reps
2B
Upright Row (Barbell)
3 Sets
10-15 Reps
3A
Bicep Curl (Barbell)
3 Sets
8-12 Reps
3B
Neck Curl
3 Sets
15-20 Reps
4
Farmer's Walk (Weighted)
1 Set
30 Reps
Day 5
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Rear Delt Row
3 Sets
10-15 Reps
2A
AD Press
4 Sets
8-12 Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
Lateral Raise (Cable)
4 Sets
10-15 Reps
3B
Tricep Extension (Cable)
4 Sets
8-12 Reps
3C
Chest Fly (Cable)
4 Sets
6-10 Reps
Day 2
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Rear Delt Row
3 Sets
10-15 Reps
2A
AD Press
4 Sets
8-12 Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
Lateral Raise (Cable)
4 Sets
10-15 Reps
3B
Tricep Extension (Cable)
4 Sets
8-12 Reps
3C
Chest Fly (Cable)
4 Sets
6-10 Reps
Day 6
1A
Squat (Barbell)
3 Sets
6-10 Reps
1B
Neck Extension
3 Sets
10-15 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Russian Twist (Dumbbell)
4 Sets
12-15 Reps
4A
Leg Extension
3 Sets
10-12 Reps
4B
Seated Calf Raise
3 Sets
10-12 Reps
Day 3
1A
Squat (Barbell)
3 Sets
6-10 Reps
1B
Neck Extension
3 Sets
10-15 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Russian Twist (Dumbbell)
4 Sets
12-15 Reps
4A
Leg Extension
3 Sets
10-12 Reps
4B
Seated Calf Raise
3 Sets
10-12 Reps
Day 1
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Abs Crunch (Weighted)
3 Sets
10-15 Reps
2A
Lat Pulldown
3 Sets
10-15 Reps
2B
Upright Row (Barbell)
3 Sets
10-15 Reps
3A
Bicep Curl (Barbell)
3 Sets
8-12 Reps
3B
Neck Curl
3 Sets
15-20 Reps
4
Farmer's Walk (Weighted)
1 Set
30 Reps
Day 2
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Rear Delt Row
3 Sets
10-15 Reps
2A
AD Press
4 Sets
8-12 Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
Lateral Raise (Cable)
4 Sets
10-15 Reps
3B
Tricep Extension (Cable)
4 Sets
8-12 Reps
3C
Chest Fly (Cable)
4 Sets
6-10 Reps
Day 3
1A
Squat (Barbell)
3 Sets
6-10 Reps
1B
Neck Extension
3 Sets
10-15 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Russian Twist (Dumbbell)
4 Sets
12-15 Reps
4A
Leg Extension
3 Sets
10-12 Reps
4B
Seated Calf Raise
3 Sets
10-12 Reps
Day 4
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Abs Crunch (Weighted)
3 Sets
10-15 Reps
2A
Lat Pulldown
3 Sets
10-15 Reps
2B
Upright Row (Barbell)
3 Sets
10-15 Reps
3A
Bicep Curl (Barbell)
3 Sets
8-12 Reps
3B
Neck Curl
3 Sets
15-20 Reps
4
Farmer's Walk (Weighted)
1 Set
30 Reps
Day 5
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Rear Delt Row
3 Sets
10-15 Reps
2A
AD Press
4 Sets
8-12 Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
Lateral Raise (Cable)
4 Sets
10-15 Reps
3B
Tricep Extension (Cable)
4 Sets
8-12 Reps
3C
Chest Fly (Cable)
4 Sets
6-10 Reps
Day 6
1A
Squat (Barbell)
3 Sets
6-10 Reps
1B
Neck Extension
3 Sets
10-15 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Russian Twist (Dumbbell)
4 Sets
12-15 Reps
4A
Leg Extension
3 Sets
10-12 Reps
4B
Seated Calf Raise
3 Sets
10-12 Reps
Day 1
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Abs Crunch (Weighted)
3 Sets
10-15 Reps
2A
Lat Pulldown
3 Sets
10-15 Reps
2B
Upright Row (Barbell)
3 Sets
10-15 Reps
3A
Bicep Curl (Barbell)
3 Sets
8-12 Reps
3B
Neck Curl
3 Sets
15-20 Reps
4
Farmer's Walk (Weighted)
1 Set
30 Reps
Day 2
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Rear Delt Row
3 Sets
10-15 Reps
2A
AD Press
4 Sets
8-12 Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
Lateral Raise (Cable)
4 Sets
10-15 Reps
3B
Tricep Extension (Cable)
4 Sets
8-12 Reps
3C
Chest Fly (Cable)
4 Sets
6-10 Reps
Day 3
1A
Squat (Barbell)
3 Sets
6-10 Reps
1B
Neck Extension
3 Sets
10-15 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Russian Twist (Dumbbell)
4 Sets
12-15 Reps
4A
Leg Extension
3 Sets
10-12 Reps
4B
Seated Calf Raise
3 Sets
10-12 Reps
Day 4
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Abs Crunch (Weighted)
3 Sets
10-15 Reps
2A
Lat Pulldown
3 Sets
10-15 Reps
2B
Upright Row (Barbell)
3 Sets
10-15 Reps
3A
Bicep Curl (Barbell)
3 Sets
8-12 Reps
3B
Neck Curl
3 Sets
15-20 Reps
4
Farmer's Walk (Weighted)
1 Set
30 Reps
Day 5
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Rear Delt Row
3 Sets
10-15 Reps
2A
AD Press
4 Sets
8-12 Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
Lateral Raise (Cable)
4 Sets
10-15 Reps
3B
Tricep Extension (Cable)
4 Sets
8-12 Reps
3C
Chest Fly (Cable)
4 Sets
6-10 Reps
Day 6
1A
Squat (Barbell)
3 Sets
6-10 Reps
1B
Neck Extension
3 Sets
10-15 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Russian Twist (Dumbbell)
4 Sets
12-15 Reps
4A
Leg Extension
3 Sets
10-12 Reps
4B
Seated Calf Raise
3 Sets
10-12 Reps
Day 1
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Abs Crunch (Weighted)
3 Sets
10-15 Reps
2A
Lat Pulldown
3 Sets
10-15 Reps
2B
Upright Row (Barbell)
3 Sets
10-15 Reps
3A
Bicep Curl (Barbell)
3 Sets
8-12 Reps
3B
Neck Curl
3 Sets
15-20 Reps
4
Farmer's Walk (Weighted)
1 Set
30 Reps
Day 2
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Rear Delt Row
3 Sets
10-15 Reps
2A
AD Press
4 Sets
8-12 Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
Lateral Raise (Cable)
4 Sets
10-15 Reps
3B
Tricep Extension (Cable)
4 Sets
8-12 Reps
3C
Chest Fly (Cable)
4 Sets
6-10 Reps
Day 3
1A
Squat (Barbell)
3 Sets
6-10 Reps
1B
Neck Extension
3 Sets
10-15 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Russian Twist (Dumbbell)
4 Sets
12-15 Reps
4A
Leg Extension
3 Sets
10-12 Reps
4B
Seated Calf Raise
3 Sets
10-12 Reps
Day 4
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Abs Crunch (Weighted)
3 Sets
10-15 Reps
2A
Lat Pulldown
3 Sets
10-15 Reps
2B
Upright Row (Barbell)
3 Sets
10-15 Reps
3A
Bicep Curl (Barbell)
3 Sets
8-12 Reps
3B
Neck Curl
3 Sets
15-20 Reps
4
Farmer's Walk (Weighted)
1 Set
30 Reps
Day 5
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Rear Delt Row
3 Sets
10-15 Reps
2A
AD Press
4 Sets
8-12 Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
Lateral Raise (Cable)
4 Sets
10-15 Reps
3B
Tricep Extension (Cable)
4 Sets
8-12 Reps
3C
Chest Fly (Cable)
4 Sets
6-10 Reps
Day 6
1A
Squat (Barbell)
3 Sets
6-10 Reps
1B
Neck Extension
3 Sets
10-15 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Russian Twist (Dumbbell)
4 Sets
12-15 Reps
4A
Leg Extension
3 Sets
10-12 Reps
4B
Seated Calf Raise
3 Sets
10-12 Reps
Day 1
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Abs Crunch (Weighted)
3 Sets
10-15 Reps
2A
Lat Pulldown
3 Sets
10-15 Reps
2B
Upright Row (Barbell)
3 Sets
10-15 Reps
3A
Bicep Curl (Barbell)
3 Sets
8-12 Reps
3B
Neck Curl
3 Sets
15-20 Reps
4
Farmer's Walk (Weighted)
1 Set
30 Reps
Day 2
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Rear Delt Row
3 Sets
10-15 Reps
2A
AD Press
4 Sets
8-12 Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
Lateral Raise (Cable)
4 Sets
10-15 Reps
3B
Tricep Extension (Cable)
4 Sets
8-12 Reps
3C
Chest Fly (Cable)
4 Sets
6-10 Reps
Day 3
1A
Squat (Barbell)
3 Sets
6-10 Reps
1B
Neck Extension
3 Sets
10-15 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Russian Twist (Dumbbell)
4 Sets
12-15 Reps
4A
Leg Extension
3 Sets
10-12 Reps
4B
Seated Calf Raise
3 Sets
10-12 Reps
Day 4
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Abs Crunch (Weighted)
3 Sets
10-15 Reps
2A
Lat Pulldown
3 Sets
10-15 Reps
2B
Upright Row (Barbell)
3 Sets
10-15 Reps
3A
Bicep Curl (Barbell)
3 Sets
8-12 Reps
3B
Neck Curl
3 Sets
15-20 Reps
4
Farmer's Walk (Weighted)
1 Set
30 Reps
Day 5
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Rear Delt Row
3 Sets
10-15 Reps
2A
AD Press
4 Sets
8-12 Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
Lateral Raise (Cable)
4 Sets
10-15 Reps
3B
Tricep Extension (Cable)
4 Sets
8-12 Reps
3C
Chest Fly (Cable)
4 Sets
6-10 Reps
Day 6
1A
Squat (Barbell)
3 Sets
6-10 Reps
1B
Neck Extension
3 Sets
10-15 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Russian Twist (Dumbbell)
4 Sets
12-15 Reps
4A
Leg Extension
3 Sets
10-12 Reps
4B
Seated Calf Raise
3 Sets
10-12 Reps
Day 1
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Abs Crunch (Weighted)
3 Sets
10-15 Reps
2A
Lat Pulldown
3 Sets
10-15 Reps
2B
Upright Row (Barbell)
3 Sets
10-15 Reps
3A
Bicep Curl (Barbell)
3 Sets
8-12 Reps
3B
Neck Curl
3 Sets
15-20 Reps
4
Farmer's Walk (Weighted)
1 Set
30 Reps
Day 2
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Rear Delt Row
3 Sets
10-15 Reps
2A
AD Press
4 Sets
8-12 Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
Lateral Raise (Cable)
4 Sets
10-15 Reps
3B
Tricep Extension (Cable)
4 Sets
8-12 Reps
3C
Chest Fly (Cable)
4 Sets
6-10 Reps
Day 3
1A
Squat (Barbell)
3 Sets
6-10 Reps
1B
Neck Extension
3 Sets
10-15 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Russian Twist (Dumbbell)
4 Sets
12-15 Reps
4A
Leg Extension
3 Sets
10-12 Reps
4B
Seated Calf Raise
3 Sets
10-12 Reps
Day 4
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Abs Crunch (Weighted)
3 Sets
10-15 Reps
2A
Lat Pulldown
3 Sets
10-15 Reps
2B
Upright Row (Barbell)
3 Sets
10-15 Reps
3A
Bicep Curl (Barbell)
3 Sets
8-12 Reps
3B
Neck Curl
3 Sets
15-20 Reps
4
Farmer's Walk (Weighted)
1 Set
30 Reps
Day 5
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Rear Delt Row
3 Sets
10-15 Reps
2A
AD Press
4 Sets
8-12 Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
Lateral Raise (Cable)
4 Sets
10-15 Reps
3B
Tricep Extension (Cable)
4 Sets
8-12 Reps
3C
Chest Fly (Cable)
4 Sets
6-10 Reps
Day 6
1A
Squat (Barbell)
3 Sets
6-10 Reps
1B
Neck Extension
3 Sets
10-15 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Russian Twist (Dumbbell)
4 Sets
12-15 Reps
4A
Leg Extension
3 Sets
10-12 Reps
4B
Seated Calf Raise
3 Sets
10-12 Reps
Day 1
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Abs Crunch (Weighted)
3 Sets
10-15 Reps
2A
Lat Pulldown
3 Sets
10-15 Reps
2B
Upright Row (Barbell)
3 Sets
10-15 Reps
3A
Bicep Curl (Barbell)
3 Sets
8-12 Reps
3B
Neck Curl
3 Sets
15-20 Reps
4
Farmer's Walk (Weighted)
1 Set
30 Reps
Day 2
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Rear Delt Row
3 Sets
10-15 Reps
2A
AD Press
4 Sets
8-12 Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
Lateral Raise (Cable)
4 Sets
10-15 Reps
3B
Tricep Extension (Cable)
4 Sets
8-12 Reps
3C
Chest Fly (Cable)
4 Sets
6-10 Reps
Day 3
1A
Squat (Barbell)
3 Sets
6-10 Reps
1B
Neck Extension
3 Sets
10-15 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Russian Twist (Dumbbell)
4 Sets
12-15 Reps
4A
Leg Extension
3 Sets
10-12 Reps
4B
Seated Calf Raise
3 Sets
10-12 Reps
Day 4
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Abs Crunch (Weighted)
3 Sets
10-15 Reps
2A
Lat Pulldown
3 Sets
10-15 Reps
2B
Upright Row (Barbell)
3 Sets
10-15 Reps
3A
Bicep Curl (Barbell)
3 Sets
8-12 Reps
3B
Neck Curl
3 Sets
15-20 Reps
4
Farmer's Walk (Weighted)
1 Set
30 Reps
Day 5
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Rear Delt Row
3 Sets
10-15 Reps
2A
AD Press
4 Sets
8-12 Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
Lateral Raise (Cable)
4 Sets
10-15 Reps
3B
Tricep Extension (Cable)
4 Sets
8-12 Reps
3C
Chest Fly (Cable)
4 Sets
6-10 Reps
Day 6
1A
Squat (Barbell)
3 Sets
6-10 Reps
1B
Neck Extension
3 Sets
10-15 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Russian Twist (Dumbbell)
4 Sets
12-15 Reps
4A
Leg Extension
3 Sets
10-12 Reps
4B
Seated Calf Raise
3 Sets
10-12 Reps
Day 1
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Abs Crunch (Weighted)
3 Sets
10-15 Reps
2A
Lat Pulldown
3 Sets
10-15 Reps
2B
Upright Row (Barbell)
3 Sets
10-15 Reps
3A
Bicep Curl (Barbell)
3 Sets
8-12 Reps
3B
Neck Curl
3 Sets
15-20 Reps
4
Farmer's Walk (Weighted)
1 Set
30 Reps
Day 2
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Rear Delt Row
3 Sets
10-15 Reps
2A
AD Press
4 Sets
8-12 Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
Lateral Raise (Cable)
4 Sets
10-15 Reps
3B
Tricep Extension (Cable)
4 Sets
8-12 Reps
3C
Chest Fly (Cable)
4 Sets
6-10 Reps
Day 3
1A
Squat (Barbell)
3 Sets
6-10 Reps
1B
Neck Extension
3 Sets
10-15 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Russian Twist (Dumbbell)
4 Sets
12-15 Reps
4A
Leg Extension
3 Sets
10-12 Reps
4B
Seated Calf Raise
3 Sets
10-12 Reps
Day 4
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Abs Crunch (Weighted)
3 Sets
10-15 Reps
2A
Lat Pulldown
3 Sets
10-15 Reps
2B
Upright Row (Barbell)
3 Sets
10-15 Reps
3A
Bicep Curl (Barbell)
3 Sets
8-12 Reps
3B
Neck Curl
3 Sets
15-20 Reps
4
Farmer's Walk (Weighted)
1 Set
30 Reps
Day 5
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Rear Delt Row
3 Sets
10-15 Reps
2A
AD Press
4 Sets
8-12 Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
Lateral Raise (Cable)
4 Sets
10-15 Reps
3B
Tricep Extension (Cable)
4 Sets
8-12 Reps
3C
Chest Fly (Cable)
4 Sets
6-10 Reps
Day 6
1A
Squat (Barbell)
3 Sets
6-10 Reps
1B
Neck Extension
3 Sets
10-15 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Russian Twist (Dumbbell)
4 Sets
12-15 Reps
4A
Leg Extension
3 Sets
10-12 Reps
4B
Seated Calf Raise
3 Sets
10-12 Reps
Day 1
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Abs Crunch (Weighted)
3 Sets
10-15 Reps
2A
Lat Pulldown
3 Sets
10-15 Reps
2B
Upright Row (Barbell)
3 Sets
10-15 Reps
3A
Bicep Curl (Barbell)
3 Sets
8-12 Reps
3B
Neck Curl
3 Sets
15-20 Reps
4
Farmer's Walk (Weighted)
1 Set
30 Reps
Day 2
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Rear Delt Row
3 Sets
10-15 Reps
2A
AD Press
4 Sets
8-12 Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
Lateral Raise (Cable)
4 Sets
10-15 Reps
3B
Tricep Extension (Cable)
4 Sets
8-12 Reps
3C
Chest Fly (Cable)
4 Sets
6-10 Reps
Day 3
1A
Squat (Barbell)
3 Sets
6-10 Reps
1B
Neck Extension
3 Sets
10-15 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Russian Twist (Dumbbell)
4 Sets
12-15 Reps
4A
Leg Extension
3 Sets
10-12 Reps
4B
Seated Calf Raise
3 Sets
10-12 Reps
Day 4
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Abs Crunch (Weighted)
3 Sets
10-15 Reps
2A
Lat Pulldown
3 Sets
10-15 Reps
2B
Upright Row (Barbell)
3 Sets
10-15 Reps
3A
Bicep Curl (Barbell)
3 Sets
8-12 Reps
3B
Neck Curl
3 Sets
15-20 Reps
4
Farmer's Walk (Weighted)
1 Set
30 Reps
Day 5
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Rear Delt Row
3 Sets
10-15 Reps
2A
AD Press
4 Sets
8-12 Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
Lateral Raise (Cable)
4 Sets
10-15 Reps
3B
Tricep Extension (Cable)
4 Sets
8-12 Reps
3C
Chest Fly (Cable)
4 Sets
6-10 Reps
Day 6
1A
Squat (Barbell)
3 Sets
6-10 Reps
1B
Neck Extension
3 Sets
10-15 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Russian Twist (Dumbbell)
4 Sets
12-15 Reps
4A
Leg Extension
3 Sets
10-12 Reps
4B
Seated Calf Raise
3 Sets
10-12 Reps
Day 1
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Abs Crunch (Weighted)
3 Sets
10-15 Reps
2A
Lat Pulldown
3 Sets
10-15 Reps
2B
Upright Row (Barbell)
3 Sets
10-15 Reps
3A
Bicep Curl (Barbell)
3 Sets
8-12 Reps
3B
Neck Curl
3 Sets
15-20 Reps
4
Farmer's Walk (Weighted)
1 Set
30 Reps
Day 2
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Rear Delt Row
3 Sets
10-15 Reps
2A
AD Press
4 Sets
8-12 Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
Lateral Raise (Cable)
4 Sets
10-15 Reps
3B
Tricep Extension (Cable)
4 Sets
8-12 Reps
3C
Chest Fly (Cable)
4 Sets
6-10 Reps
Day 3
1A
Squat (Barbell)
3 Sets
6-10 Reps
1B
Neck Extension
3 Sets
10-15 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Russian Twist (Dumbbell)
4 Sets
12-15 Reps
4A
Leg Extension
3 Sets
10-12 Reps
4B
Seated Calf Raise
3 Sets
10-12 Reps
Day 4
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Abs Crunch (Weighted)
3 Sets
10-15 Reps
2A
Lat Pulldown
3 Sets
10-15 Reps
2B
Upright Row (Barbell)
3 Sets
10-15 Reps
3A
Bicep Curl (Barbell)
3 Sets
8-12 Reps
3B
Neck Curl
3 Sets
15-20 Reps
4
Farmer's Walk (Weighted)
1 Set
30 Reps
Day 5
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Rear Delt Row
3 Sets
10-15 Reps
2A
AD Press
4 Sets
8-12 Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
Lateral Raise (Cable)
4 Sets
10-15 Reps
3B
Tricep Extension (Cable)
4 Sets
8-12 Reps
3C
Chest Fly (Cable)
4 Sets
6-10 Reps
Day 6
1A
Squat (Barbell)
3 Sets
6-10 Reps
1B
Neck Extension
3 Sets
10-15 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Russian Twist (Dumbbell)
4 Sets
12-15 Reps
4A
Leg Extension
3 Sets
10-12 Reps
4B
Seated Calf Raise
3 Sets
10-12 Reps
Day 1
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Abs Crunch (Weighted)
3 Sets
10-15 Reps
2A
Lat Pulldown
3 Sets
10-15 Reps
2B
Upright Row (Barbell)
3 Sets
10-15 Reps
3A
Bicep Curl (Barbell)
3 Sets
8-12 Reps
3B
Neck Curl
3 Sets
15-20 Reps
4
Farmer's Walk (Weighted)
1 Set
30 Reps
Day 2
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Rear Delt Row
3 Sets
10-15 Reps
2A
AD Press
4 Sets
8-12 Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
Lateral Raise (Cable)
4 Sets
10-15 Reps
3B
Tricep Extension (Cable)
4 Sets
8-12 Reps
3C
Chest Fly (Cable)
4 Sets
6-10 Reps
Day 3
1A
Squat (Barbell)
3 Sets
6-10 Reps
1B
Neck Extension
3 Sets
10-15 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Russian Twist (Dumbbell)
4 Sets
12-15 Reps
4A
Leg Extension
3 Sets
10-12 Reps
4B
Seated Calf Raise
3 Sets
10-12 Reps
Day 4
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Abs Crunch (Weighted)
3 Sets
10-15 Reps
2A
Lat Pulldown
3 Sets
10-15 Reps
2B
Upright Row (Barbell)
3 Sets
10-15 Reps
3A
Bicep Curl (Barbell)
3 Sets
8-12 Reps
3B
Neck Curl
3 Sets
15-20 Reps
4
Farmer's Walk (Weighted)
1 Set
30 Reps
Day 5
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Rear Delt Row
3 Sets
10-15 Reps
2A
AD Press
4 Sets
8-12 Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
Lateral Raise (Cable)
4 Sets
10-15 Reps
3B
Tricep Extension (Cable)
4 Sets
8-12 Reps
3C
Chest Fly (Cable)
4 Sets
6-10 Reps
Day 6
1A
Squat (Barbell)
3 Sets
6-10 Reps
1B
Neck Extension
3 Sets
10-15 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Russian Twist (Dumbbell)
4 Sets
12-15 Reps
4A
Leg Extension
3 Sets
10-12 Reps
4B
Seated Calf Raise
3 Sets
10-12 Reps
Day 1
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Abs Crunch (Weighted)
3 Sets
10-15 Reps
2A
Lat Pulldown
3 Sets
10-15 Reps
2B
Upright Row (Barbell)
3 Sets
10-15 Reps
3A
Bicep Curl (Barbell)
3 Sets
8-12 Reps
3B
Neck Curl
3 Sets
15-20 Reps
4
Farmer's Walk (Weighted)
1 Set
30 Reps
Day 2
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Rear Delt Row
3 Sets
10-15 Reps
2A
AD Press
4 Sets
8-12 Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
Lateral Raise (Cable)
4 Sets
10-15 Reps
3B
Tricep Extension (Cable)
4 Sets
8-12 Reps
3C
Chest Fly (Cable)
4 Sets
6-10 Reps
Day 3
1A
Squat (Barbell)
3 Sets
6-10 Reps
1B
Neck Extension
3 Sets
10-15 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Russian Twist (Dumbbell)
4 Sets
12-15 Reps
4A
Leg Extension
3 Sets
10-12 Reps
4B
Seated Calf Raise
3 Sets
10-12 Reps
Day 4
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Abs Crunch (Weighted)
3 Sets
10-15 Reps
2A
Lat Pulldown
3 Sets
10-15 Reps
2B
Upright Row (Barbell)
3 Sets
10-15 Reps
3A
Bicep Curl (Barbell)
3 Sets
8-12 Reps
3B
Neck Curl
3 Sets
15-20 Reps
4
Farmer's Walk (Weighted)
1 Set
30 Reps
Day 5
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Rear Delt Row
3 Sets
10-15 Reps
2A
AD Press
4 Sets
8-12 Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
Lateral Raise (Cable)
4 Sets
10-15 Reps
3B
Tricep Extension (Cable)
4 Sets
8-12 Reps
3C
Chest Fly (Cable)
4 Sets
6-10 Reps
Day 6
1A
Squat (Barbell)
3 Sets
6-10 Reps
1B
Neck Extension
3 Sets
10-15 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Russian Twist (Dumbbell)
4 Sets
12-15 Reps
4A
Leg Extension
3 Sets
10-12 Reps
4B
Seated Calf Raise
3 Sets
10-12 Reps