logo
BoostcampPNG

Doom Slayer PPL (by NH)

by Ved Sorathiya

Program Description

Get yolked

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Sep 12, 2025 07:11
  • Last Edited
    Sep 12, 2025 08:25
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.7%
Biceps
9.9%
Triceps
8.6%
Front Delts
8.2%
Chest
7%
Hamstrings
6.8%
Abs
6.8%
Forearms
6.4%
Lats
5.5%
Quadriceps
5.1%
Neck
4.9%
Middle Delts
4.7%
Rear Delts
4.4%
Calves
3.3%
Glutes
2.6%
Adductors
1%
Lower Back
0.9%
Abductors
0.3%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Barbell Row
1
6-10 reps
-
2
Abs Crunch (Machine)
1
10-15 reps
-
3
Single Arm Row (Dumbbell)
1
8-12 reps
-
4
Upright Row (Barbell)
1
10-15 reps
-
5
Neck Extension
1
15-20 reps
-
6
Alternating Dumbbell Curl
1
8-12 reps
-
7
Shrug (Trap Bar)
1
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
6-10 reps
-
2
Abs Crunch (Machine)
1
10-15 reps
-
3
Single Arm Row (Dumbbell)
1
8-12 reps
-
4
Upright Row (Barbell)
1
10-15 reps
-
5
Neck Extension
1
15-20 reps
-
6
Alternating Dumbbell Curl
1
8-12 reps
-
7
Shrug (Trap Bar)
1
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
6-10 reps
-
2
Abs Crunch (Machine)
1
10-15 reps
-
3
Single Arm Row (Dumbbell)
1
8-12 reps
-
4
Upright Row (Barbell)
1
10-15 reps
-
5
Neck Extension
1
15-20 reps
-
6
Alternating Dumbbell Curl
1
8-12 reps
-
7
Shrug (Trap Bar)
1
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
6-10 reps
-
2
Abs Crunch (Machine)
1
10-15 reps
-
3
Single Arm Row (Dumbbell)
1
8-12 reps
-
4
Upright Row (Barbell)
1
10-15 reps
-
5
Neck Extension
1
15-20 reps
-
6
Alternating Dumbbell Curl
1
8-12 reps
-
7
Shrug (Trap Bar)
1
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
6-10 reps
-
2
Abs Crunch (Machine)
1
10-15 reps
-
3
Single Arm Row (Dumbbell)
1
8-12 reps
-
4
Upright Row (Barbell)
1
10-15 reps
-
5
Neck Extension
1
15-20 reps
-
6
Alternating Dumbbell Curl
1
8-12 reps
-
7
Shrug (Trap Bar)
1
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
6-10 reps
-
2
Abs Crunch (Machine)
1
10-15 reps
-
3
Single Arm Row (Dumbbell)
1
8-12 reps
-
4
Upright Row (Barbell)
1
10-15 reps
-
5
Neck Extension
1
15-20 reps
-
6
Alternating Dumbbell Curl
1
8-12 reps
-
7
Shrug (Trap Bar)
1
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
6-10 reps
-
2
Abs Crunch (Machine)
1
10-15 reps
-
3
Single Arm Row (Dumbbell)
1
8-12 reps
-
4
Upright Row (Barbell)
1
10-15 reps
-
5
Neck Extension
1
15-20 reps
-
6
Alternating Dumbbell Curl
1
8-12 reps
-
7
Shrug (Trap Bar)
1
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
6-10 reps
-
2
Abs Crunch (Machine)
1
10-15 reps
-
3
Single Arm Row (Dumbbell)
1
8-12 reps
-
4
Upright Row (Barbell)
1
10-15 reps
-
5
Neck Extension
1
15-20 reps
-
6
Alternating Dumbbell Curl
1
8-12 reps
-
7
Shrug (Trap Bar)
1
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
6-10 reps
-
2
Abs Crunch (Machine)
1
10-15 reps
-
3
Single Arm Row (Dumbbell)
1
8-12 reps
-
4
Upright Row (Barbell)
1
10-15 reps
-
5
Neck Extension
1
15-20 reps
-
6
Alternating Dumbbell Curl
1
8-12 reps
-
7
Shrug (Trap Bar)
1
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
6-10 reps
-
2
Abs Crunch (Machine)
1
10-15 reps
-
3
Single Arm Row (Dumbbell)
1
8-12 reps
-
4
Upright Row (Barbell)
1
10-15 reps
-
5
Neck Extension
1
15-20 reps
-
6
Alternating Dumbbell Curl
1
8-12 reps
-
7
Shrug (Trap Bar)
1
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
6-10 reps
-
2
Abs Crunch (Machine)
1
10-15 reps
-
3
Single Arm Row (Dumbbell)
1
8-12 reps
-
4
Upright Row (Barbell)
1
10-15 reps
-
5
Neck Extension
1
15-20 reps
-
6
Alternating Dumbbell Curl
1
8-12 reps
-
7
Shrug (Trap Bar)
1
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
6-10 reps
-
2
Abs Crunch (Machine)
1
10-15 reps
-
3
Single Arm Row (Dumbbell)
1
8-12 reps
-
4
Upright Row (Barbell)
1
10-15 reps
-
5
Neck Extension
1
15-20 reps
-
6
Alternating Dumbbell Curl
1
8-12 reps
-
7
Shrug (Trap Bar)
1
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
-
2
Rear Delt Fly (Cable)
1
10-15 reps
-
3
AD Press (Smith Machine)
1
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
1
8-12 reps
-
7
Single Arm Overhead Tricep Extension
1
8-12 reps
-
8
Pec Deck (Machine)
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
-
2
Rear Delt Fly (Cable)
1
10-15 reps
-
3
AD Press (Smith Machine)
1
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
1
8-12 reps
-
7
Single Arm Overhead Tricep Extension
1
8-12 reps
-
8
Pec Deck (Machine)
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
-
2
Rear Delt Fly (Cable)
1
10-15 reps
-
3
AD Press (Smith Machine)
1
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
1
8-12 reps
-
7
Single Arm Overhead Tricep Extension
1
8-12 reps
-
8
Pec Deck (Machine)
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
-
2
Rear Delt Fly (Cable)
1
10-15 reps
-
3
AD Press (Smith Machine)
1
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
1
8-12 reps
-
7
Single Arm Overhead Tricep Extension
1
8-12 reps
-
8
Pec Deck (Machine)
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
-
2
Rear Delt Fly (Cable)
1
10-15 reps
-
3
AD Press (Smith Machine)
1
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
1
8-12 reps
-
7
Single Arm Overhead Tricep Extension
1
8-12 reps
-
8
Pec Deck (Machine)
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
-
2
Rear Delt Fly (Cable)
1
10-15 reps
-
3
AD Press (Smith Machine)
1
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
1
8-12 reps
-
7
Single Arm Overhead Tricep Extension
1
8-12 reps
-
8
Pec Deck (Machine)
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
-
2
Rear Delt Fly (Cable)
1
10-15 reps
-
3
AD Press (Smith Machine)
1
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
1
8-12 reps
-
7
Single Arm Overhead Tricep Extension
1
8-12 reps
-
8
Pec Deck (Machine)
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
-
2
Rear Delt Fly (Cable)
1
10-15 reps
-
3
AD Press (Smith Machine)
1
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
1
8-12 reps
-
7
Single Arm Overhead Tricep Extension
1
8-12 reps
-
8
Pec Deck (Machine)
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
-
2
Rear Delt Fly (Cable)
1
10-15 reps
-
3
AD Press (Smith Machine)
1
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
1
8-12 reps
-
7
Single Arm Overhead Tricep Extension
1
8-12 reps
-
8
Pec Deck (Machine)
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
-
2
Rear Delt Fly (Cable)
1
10-15 reps
-
3
AD Press (Smith Machine)
1
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
1
8-12 reps
-
7
Single Arm Overhead Tricep Extension
1
8-12 reps
-
8
Pec Deck (Machine)
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
-
2
Rear Delt Fly (Cable)
1
10-15 reps
-
3
AD Press (Smith Machine)
1
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
1
8-12 reps
-
7
Single Arm Overhead Tricep Extension
1
8-12 reps
-
8
Pec Deck (Machine)
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
-
2
Rear Delt Fly (Cable)
1
10-15 reps
-
3
AD Press (Smith Machine)
1
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
1
8-12 reps
-
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
1
8-12 reps
-
7
Single Arm Overhead Tricep Extension
1
8-12 reps
-
8
Pec Deck (Machine)
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
6-10 reps
-
2
Neck Flexion
1
10-15 reps
-
3
Leg Curl
1
8-12 reps
-
4
Russian Twist (Dumbbell)
1
10-15 reps
-
5
Leg Extension
1
10-15 reps
-
6
Standing Calf Raise
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
6-10 reps
-
2
Neck Flexion
1
10-15 reps
-
3
Leg Curl
1
8-12 reps
-
4
Russian Twist (Dumbbell)
1
10-15 reps
-
5
Leg Extension
1
10-15 reps
-
6
Standing Calf Raise
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
6-10 reps
-
2
Neck Flexion
1
10-15 reps
-
3
Leg Curl
1
8-12 reps
-
4
Russian Twist (Dumbbell)
1
10-15 reps
-
5
Leg Extension
1
10-15 reps
-
6
Standing Calf Raise
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
6-10 reps
-
2
Neck Flexion
1
10-15 reps
-
3
Leg Curl
1
8-12 reps
-
4
Russian Twist (Dumbbell)
1
10-15 reps
-
5
Leg Extension
1
10-15 reps
-
6
Standing Calf Raise
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
6-10 reps
-
2
Neck Flexion
1
10-15 reps
-
3
Leg Curl
1
8-12 reps
-
4
Russian Twist (Dumbbell)
1
10-15 reps
-
5
Leg Extension
1
10-15 reps
-
6
Standing Calf Raise
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
6-10 reps
-
2
Neck Flexion
1
10-15 reps
-
3
Leg Curl
1
8-12 reps
-
4
Russian Twist (Dumbbell)
1
10-15 reps
-
5
Leg Extension
1
10-15 reps
-
6
Standing Calf Raise
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
6-10 reps
-
2
Neck Flexion
1
10-15 reps
-
3
Leg Curl
1
8-12 reps
-
4
Russian Twist (Dumbbell)
1
10-15 reps
-
5
Leg Extension
1
10-15 reps
-
6
Standing Calf Raise
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
6-10 reps
-
2
Neck Flexion
1
10-15 reps
-
3
Leg Curl
1
8-12 reps
-
4
Russian Twist (Dumbbell)
1
10-15 reps
-
5
Leg Extension
1
10-15 reps
-
6
Standing Calf Raise
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
6-10 reps
-
2
Neck Flexion
1
10-15 reps
-
3
Leg Curl
1
8-12 reps
-
4
Russian Twist (Dumbbell)
1
10-15 reps
-
5
Leg Extension
1
10-15 reps
-
6
Standing Calf Raise
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
6-10 reps
-
2
Neck Flexion
1
10-15 reps
-
3
Leg Curl
1
8-12 reps
-
4
Russian Twist (Dumbbell)
1
10-15 reps
-
5
Leg Extension
1
10-15 reps
-
6
Standing Calf Raise
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
6-10 reps
-
2
Neck Flexion
1
10-15 reps
-
3
Leg Curl
1
8-12 reps
-
4
Russian Twist (Dumbbell)
1
10-15 reps
-
5
Leg Extension
1
10-15 reps
-
6
Standing Calf Raise
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
1
6-10 reps
-
2
Neck Flexion
1
10-15 reps
-
3
Leg Curl
1
8-12 reps
-
4
Russian Twist (Dumbbell)
1
10-15 reps
-
5
Leg Extension
1
10-15 reps
-
6
Standing Calf Raise
1
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Face Pull
1
10-15 reps
-
3
Single Arm Row (Dumbbell)
1
8-12 reps
-
4
Wrist Curls
1
15-25 reps
-
5
Trap Bar Power Shrug
1
6-10 reps
-
6
Preacher Curl (EZ Bar)
1
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Face Pull
1
10-15 reps
-
3
Single Arm Row (Dumbbell)
1
8-12 reps
-
4
Wrist Curls
1
10-15 reps
-
5
Trap Bar Power Shrug
1
6-10 reps
-
6
Preacher Curl (EZ Bar)
1
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Face Pull
1
10-15 reps
-
3
Single Arm Row (Dumbbell)
1
8-12 reps
-
4
Wrist Curls
1
10-15 reps
-
5
Trap Bar Power Shrug
1
6-10 reps
-
6
Preacher Curl (EZ Bar)
1
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Face Pull
1
10-15 reps
-
3
Single Arm Row (Dumbbell)
1
8-12 reps
-
4
Wrist Curls
1
10-15 reps
-
5
Trap Bar Power Shrug
1
6-10 reps
-
6
Preacher Curl (EZ Bar)
1
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Face Pull
1
10-15 reps
-
3
Single Arm Row (Dumbbell)
1
8-12 reps
-
4
Wrist Curls
1
10-15 reps
-
5
Trap Bar Power Shrug
1
6-10 reps
-
6
Preacher Curl (EZ Bar)
1
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Face Pull
1
10-15 reps
-
3
Single Arm Row (Dumbbell)
1
8-12 reps
-
4
Wrist Curls
1
10-15 reps
-
5
Trap Bar Power Shrug
1
6-10 reps
-
6
Preacher Curl (EZ Bar)
1
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Face Pull
1
10-15 reps
-
3
Single Arm Row (Dumbbell)
1
8-12 reps
-
4
Wrist Curls
1
10-15 reps
-
5
Trap Bar Power Shrug
1
6-10 reps
-
6
Preacher Curl (EZ Bar)
1
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Face Pull
1
10-15 reps
-
3
Single Arm Row (Dumbbell)
1
8-12 reps
-
4
Wrist Curls
1
10-15 reps
-
5
Trap Bar Power Shrug
1
6-10 reps
-
6
Preacher Curl (EZ Bar)
1
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Face Pull
1
10-15 reps
-
3
Single Arm Row (Dumbbell)
1
8-12 reps
-
4
Wrist Curls
1
10-15 reps
-
5
Trap Bar Power Shrug
1
6-10 reps
-
6
Preacher Curl (EZ Bar)
1
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Face Pull
1
10-15 reps
-
3
Single Arm Row (Dumbbell)
1
8-12 reps
-
4
Wrist Curls
1
10-15 reps
-
5
Trap Bar Power Shrug
1
6-10 reps
-
6
Preacher Curl (EZ Bar)
1
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Face Pull
1
10-15 reps
-
3
Single Arm Row (Dumbbell)
1
8-12 reps
-
4
Wrist Curls
1
10-15 reps
-
5
Trap Bar Power Shrug
1
6-10 reps
-
6
Preacher Curl (EZ Bar)
1
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
-
2
Face Pull
1
10-15 reps
-
3
Single Arm Row (Dumbbell)
1
8-12 reps
-
4
Wrist Curls
1
10-15 reps
-
5
Trap Bar Power Shrug
1
6-10 reps
-
6
Preacher Curl (EZ Bar)
1
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8-12 reps
-
2
Neck Flexion
1
10-15 reps
-
3
Chest Press (Machine)
1
6-10 reps
-
4
Decline Sit Up (Weighted)
1
8-12 reps
-
5
JM Press (Smith Machine)
1
8-12 reps
-
6
Tricep Extension (Cable)
1
8-12 reps
-
7
Hammer Preacher Curls
1
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8-12 reps
-
2
Neck Flexion
1
10-15 reps
-
3
Chest Press (Machine)
1
6-10 reps
-
4
Decline Sit Up (Weighted)
1
8-12 reps
-
5
JM Press (Smith Machine)
1
8-12 reps
-
6
Tricep Extension (Cable)
1
8-12 reps
-
7
Hammer Preacher Curls
1
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8-12 reps
-
2
Neck Flexion
1
10-15 reps
-
3
Chest Press (Machine)
1
6-10 reps
-
4
Decline Sit Up (Weighted)
1
8-12 reps
-
5
JM Press (Smith Machine)
1
8-12 reps
-
6
Tricep Extension (Cable)
1
8-12 reps
-
7
Hammer Preacher Curls
1
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8-12 reps
-
2
Neck Flexion
1
10-15 reps
-
3
Chest Press (Machine)
1
6-10 reps
-
4
Decline Sit Up (Weighted)
1
8-12 reps
-
5
JM Press (Smith Machine)
1
8-12 reps
-
6
Tricep Extension (Cable)
1
8-12 reps
-
7
Hammer Preacher Curls
1
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8-12 reps
-
2
Neck Flexion
1
10-15 reps
-
3
Chest Press (Machine)
1
6-10 reps
-
4
Decline Sit Up (Weighted)
1
8-12 reps
-
5
JM Press (Smith Machine)
1
8-12 reps
-
6
Tricep Extension (Cable)
1
8-12 reps
-
7
Hammer Preacher Curls
1
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8-12 reps
-
2
Neck Flexion
1
10-15 reps
-
3
Chest Press (Machine)
1
6-10 reps
-
4
Decline Sit Up (Weighted)
1
8-12 reps
-
5
JM Press (Smith Machine)
1
8-12 reps
-
6
Tricep Extension (Cable)
1
8-12 reps
-
7
Hammer Preacher Curls
1
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8-12 reps
-
2
Neck Flexion
1
10-15 reps
-
3
Chest Press (Machine)
1
6-10 reps
-
4
Decline Sit Up (Weighted)
1
8-12 reps
-
5
JM Press (Smith Machine)
1
8-12 reps
-
6
Tricep Extension (Cable)
1
8-12 reps
-
7
Hammer Preacher Curls
1
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8-12 reps
-
2
Neck Flexion
1
10-15 reps
-
3
Chest Press (Machine)
1
6-10 reps
-
4
Decline Sit Up (Weighted)
1
8-12 reps
-
5
JM Press (Smith Machine)
1
8-12 reps
-
6
Tricep Extension (Cable)
1
8-12 reps
-
7
Hammer Preacher Curls
1
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8-12 reps
-
2
Neck Flexion
1
10-15 reps
-
3
Chest Press (Machine)
1
6-10 reps
-
4
Decline Sit Up (Weighted)
1
8-12 reps
-
5
JM Press (Smith Machine)
1
8-12 reps
-
6
Tricep Extension (Cable)
1
8-12 reps
-
7
Hammer Preacher Curls
1
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8-12 reps
-
2
Neck Flexion
1
10-15 reps
-
3
Chest Press (Machine)
1
6-10 reps
-
4
Decline Sit Up (Weighted)
1
8-12 reps
-
5
JM Press (Smith Machine)
1
8-12 reps
-
6
Tricep Extension (Cable)
1
8-12 reps
-
7
Hammer Preacher Curls
1
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8-12 reps
-
2
Neck Flexion
1
10-15 reps
-
3
Chest Press (Machine)
1
6-10 reps
-
4
Decline Sit Up (Weighted)
1
8-12 reps
-
5
JM Press (Smith Machine)
1
8-12 reps
-
6
Tricep Extension (Cable)
1
8-12 reps
-
7
Hammer Preacher Curls
1
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
8-12 reps
-
2
Neck Flexion
1
10-15 reps
-
3
Chest Press (Machine)
1
6-10 reps
-
4
Decline Sit Up (Weighted)
1
8-12 reps
-
5
JM Press (Smith Machine)
1
8-12 reps
-
6
Tricep Extension (Cable)
1
8-12 reps
-
7
Hammer Preacher Curls
1
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-12 reps
-
2
Rear Delt Fly (Cable)
1
10-15 reps
-
3
Leg Press
1
8-12 reps
-
4
Calf Raise (Leg Press)
1
10-15 reps
-
5
Leg Curl
1
8-12 reps
-
6
Dead Hang
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-12 reps
-
2
Rear Delt Fly (Cable)
1
10-15 reps
-
3
Leg Press
1
8-12 reps
-
4
Calf Raise (Leg Press)
1
10-15 reps
-
5
Leg Curl
1
8-12 reps
-
6
Dead Hang
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-12 reps
-
2
Rear Delt Fly (Cable)
1
10-15 reps
-
3
Leg Press
1
8-12 reps
-
4
Calf Raise (Leg Press)
1
10-15 reps
-
5
Leg Curl
1
8-12 reps
-
6
Dead Hang
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-12 reps
-
2
Rear Delt Fly (Cable)
1
10-15 reps
-
3
Leg Press
1
8-12 reps
-
4
Calf Raise (Leg Press)
1
10-15 reps
-
5
Leg Curl
1
8-12 reps
-
6
Dead Hang
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-12 reps
-
2
Rear Delt Fly (Cable)
1
10-15 reps
-
3
Leg Press
1
8-12 reps
-
4
Calf Raise (Leg Press)
1
10-15 reps
-
5
Leg Curl
1
8-12 reps
-
6
Dead Hang
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-12 reps
-
2
Rear Delt Fly (Cable)
1
10-15 reps
-
3
Leg Press
1
8-12 reps
-
4
Calf Raise (Leg Press)
1
10-15 reps
-
5
Leg Curl
1
8-12 reps
-
6
Dead Hang
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-12 reps
-
2
Rear Delt Fly (Cable)
1
10-15 reps
-
3
Leg Press
1
8-12 reps
-
4
Calf Raise (Leg Press)
1
10-15 reps
-
5
Leg Curl
1
8-12 reps
-
6
Dead Hang
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-12 reps
-
2
Rear Delt Fly (Cable)
1
10-15 reps
-
3
Leg Press
1
8-12 reps
-
4
Calf Raise (Leg Press)
1
10-15 reps
-
5
Leg Curl
1
8-12 reps
-
6
Dead Hang
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-12 reps
-
2
Rear Delt Fly (Cable)
1
10-15 reps
-
3
Leg Press
1
8-12 reps
-
4
Calf Raise (Leg Press)
1
10-15 reps
-
5
Leg Curl
1
8-12 reps
-
6
Dead Hang
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-12 reps
-
2
Rear Delt Fly (Cable)
1
10-15 reps
-
3
Leg Press
1
8-12 reps
-
4
Calf Raise (Leg Press)
1
10-15 reps
-
5
Leg Curl
1
8-12 reps
-
6
Dead Hang
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-12 reps
-
2
Rear Delt Fly (Cable)
1
10-15 reps
-
3
Leg Press
1
8-12 reps
-
4
Calf Raise (Leg Press)
1
10-15 reps
-
5
Leg Curl
1
8-12 reps
-
6
Dead Hang
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-12 reps
-
2
Rear Delt Fly (Cable)
1
10-15 reps
-
3
Leg Press
1
8-12 reps
-
4
Calf Raise (Leg Press)
1
10-15 reps
-
5
Leg Curl
1
8-12 reps
-
6
Dead Hang
1
1 mins
-
Week 1
1 / 12 Weeks
Day 3
1
Platz Squat
3 Sets
6-10 Reps
-
2
Neck Flexion
3 Sets
10-15 Reps
-
3
Leg Curl
4 Sets
8-12 Reps
-
4
Russian Twist (Dumbbell)
4 Sets
10-15 Reps
-
5
Leg Extension
3 Sets
10-15 Reps
-
6
Standing Calf Raise
3 Sets
15-20 Reps
-
Day 1
1
Barbell Row
3 Sets
6-10 Reps
-
2
Abs Crunch (Machine)
3 Sets
10-15 Reps
-
3
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
-
4
Upright Row (Barbell)
3 Sets
10-15 Reps
-
5
Neck Extension
3 Sets
15-20 Reps
-
6
Alternating Dumbbell Curl
3 Sets
8-12 Reps
-
7
Shrug (Trap Bar)
3 Sets
10-15 Reps
-
Day 5
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
-
2
Neck Flexion
3 Sets
10-15 Reps
-
3
Chest Press (Machine)
3 Sets
6-10 Reps
-
4
Decline Sit Up (Weighted)
3 Sets
8-12 Reps
-
5
JM Press (Smith Machine)
2 Sets
8-12 Reps
-
6
Tricep Extension (Cable)
2 Sets
8-12 Reps
-
7
Hammer Preacher Curls
4 Sets
6-10 Reps
-
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
6-12 Reps
-
2
Rear Delt Fly (Cable)
2 Sets
10-15 Reps
-
3
Leg Press
3 Sets
8-12 Reps
-
4
Calf Raise (Leg Press)
3 Sets
10-15 Reps
-
5
Leg Curl
3 Sets
8-12 Reps
-
6
Dead Hang
3 Sets
1 mins
-
Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Rear Delt Fly (Cable)
3 Sets
10-15 Reps
-
3
AD Press (Smith Machine)
4 Sets
8-12 Reps
-
4
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
-
5
Lateral Raise (Cable)
4 Sets
10-15 Reps
-
6
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
-
7
Single Arm Overhead Tricep Extension
2 Sets
8-12 Reps
-
8
Pec Deck (Machine)
4 Sets
6-10 Reps
-
Day 4
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
2
Face Pull
3 Sets
10-15 Reps
-
3
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
-
4
Wrist Curls
4 Sets
15-25 Reps
-
5
Trap Bar Power Shrug
3 Sets
6-10 Reps
-
6
Preacher Curl (EZ Bar)
3 Sets
6-12 Reps
-