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
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedFeb 11, 2024 12:36
- Last EditedJun 18, 2025 08:36
Summary
Unleash your inner strength with the **Natural Hypertrophy - Doomslayer PPL** program, a comprehensive 12-week journey designed for serious lifters. This 6-day per week plan focuses on a push-pull-legs split, maximizing muscle growth and enhancing your overall physique. Each workout combines supersets and targeted exercises to ensure you build strength while keeping your sessions efficient and effective. Get ready to transform your body and dominate your fitness goals with a program crafted for those who are ready to commit!
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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
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
-
1B
Abs Crunch (Weighted)
3
10-15 reps
-
2A
Lat Pulldown
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Bicep Curl (Barbell)
3
8-12 reps
-
3B
Neck Curl
3
15-20 reps
-
4
Farmer's Walk (Weighted)
1
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Tricep Extension (Cable)
4
8-12 reps
-
3C
Chest Fly (Cable)
4
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Extension
3
10-15 reps
-
2
Leg Curl
4
8-12 reps
-
3
Russian Twist (Dumbbell)
4
12-15 reps
-
4A
Leg Extension
3
10-12 reps
-
4B
Seated Calf Raise
3
10-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
T-Bar Row3 Sets
6-10 Reps
-
1B
Abs Crunch (Weighted)3 Sets
10-15 Reps
-
2A
Lat Pulldown3 Sets
10-15 Reps
-
2B
Upright Row (Barbell)3 Sets
10-15 Reps
-
3A
Bicep Curl (Barbell)3 Sets
8-12 Reps
-
3B
Neck Curl3 Sets
15-20 Reps
-
4
Farmer's Walk (Weighted)1 Set
30 Reps
-
Day 4
1A
T-Bar Row3 Sets
6-10 Reps
-
1B
Abs Crunch (Weighted)3 Sets
10-15 Reps
-
2A
Lat Pulldown3 Sets
10-15 Reps
-
2B
Upright Row (Barbell)3 Sets
10-15 Reps
-
3A
Bicep Curl (Barbell)3 Sets
8-12 Reps
-
3B
Neck Curl3 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 Row3 Sets
10-15 Reps
-
2A
AD Press4 Sets
8-12 Reps
-
2B
Hammer Curl4 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 Row3 Sets
10-15 Reps
-
2A
AD Press4 Sets
8-12 Reps
-
2B
Hammer Curl4 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 Extension3 Sets
10-15 Reps
-
2
Leg Curl4 Sets
8-12 Reps
-
3
Russian Twist (Dumbbell)4 Sets
12-15 Reps
-
4A
Leg Extension3 Sets
10-12 Reps
-
4B
Seated Calf Raise3 Sets
10-12 Reps
-
Day 3
1A
Squat (Barbell)3 Sets
6-10 Reps
-
1B
Neck Extension3 Sets
10-15 Reps
-
2
Leg Curl4 Sets
8-12 Reps
-
3
Russian Twist (Dumbbell)4 Sets
12-15 Reps
-
4A
Leg Extension3 Sets
10-12 Reps
-
4B
Seated Calf Raise3 Sets
10-12 Reps
-