Doom Slayer PPL (by NH)
The only thing they fear is you!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Barbell Row | 3 | 6–10 reps |
| 2 | Abs Crunch (Machine) | 3 | 10–15 reps |
| 3 | Single Arm Row (Dumbbell) | 3 | 8–12 reps |
| 4 | Upright Row (Barbell) | 3 | 10–15 reps |
| 5 | Neck Extension | 3 | 15–20 reps |
| 6 | Alternating Dumbbell Curl | 3 | 8–12 reps |
| 7 | Shrug (Trap Bar) | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 6–10 reps |
| 2 | Rear Delt Fly (Cable) | 3 | 10–15 reps |
| 3 | AD Press (Smith Machine) | 4 | 8–12 reps |
| 4 | Reverse Bicep Curl (EZ Bar) | 4 | 8–12 reps |
| 5 | Lateral Raise (Cable) | 4 | 10–15 reps |
| 6 | Single Arm Tricep Extension (Cable) | 2 | 8–12 reps |
| 7 | Single Arm Overhead Tricep Extension | 2 | 8–12 reps |
| 8 | Pec Deck (Machine) | 4 | 6–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Platz Squat | 3 | 6–10 reps |
| 2 | Neck Flexion | 3 | 10–15 reps |
| 3 | Leg Curl | 4 | 8–12 reps |
| 4 | Russian Twist (Dumbbell) | 4 | 10–15 reps |
| 5 | Leg Extension | 3 | 10–15 reps |
| 6 | Standing Calf Raise | 3 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 3 | AMRAP |
| 2 | Face Pull | 3 | 10–15 reps |
| 3 | Single Arm Row (Dumbbell) | 3 | 8–12 reps |
| 4 | Wrist Curls | 4 | 15–25 reps |
| 5 | Trap Bar Power Shrug | 3 | 6–10 reps |
| 6 | Preacher Curl (EZ Bar) | 3 | 6–12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 3 | 8–12 reps |
| 2 | Neck Flexion | 3 | 10–15 reps |
| 3 | Chest Press (Machine) | 3 | 6–10 reps |
| 4 | Decline Sit Up (Weighted) | 3 | 8–12 reps |
| 5 | JM Press (Smith Machine) | 2 | 8–12 reps |
| 6 | Tricep Extension (Cable) | 2 | 8–12 reps |
| 7 | Hammer Preacher Curls | 4 | 6–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 2 | 6–12 reps |
| 2 | Rear Delt Fly (Cable) | 2 | 10–15 reps |
| 3 | Leg Press | 3 | 8–12 reps |
| 4 | Calf Raise (Leg Press) | 3 | 10–15 reps |
| 5 | Leg Curl | 3 | 8–12 reps |
| 6 | Dead Hang | 3 | 1 min |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Doom Slayer PPL (by NH) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 100 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Doom Slayer PPL (by NH) is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Doom Slayer PPL (by NH) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
