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Doom Slayer PPL (by NH)

by Ved Sorathiya

Program Description

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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 24, 2025 04:18

Summary

Unleash your inner warrior with the Doom Slayer PPL, a comprehensive 12-week program designed to sculpt your physique through a powerful Push-Pull-Legs split. Committing to six days a week, you'll engage in a variety of targeted exercises, including Platz Squats and Barbell Rows, ensuring every muscle group gets the attention it deserves. This program is perfect for those ready to push their limits and achieve serious strength gains in a full gym setting. Get ready to transform your body and dominate your fitness goals!
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%
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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
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
10-15 reps
-
5
Trap Bar Power Shrug
3
6-10 reps
-
6
Preacher Curl (EZ Bar)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
10-15 reps
-
5
Trap Bar Power Shrug
3
6-10 reps
-
6
Preacher Curl (EZ Bar)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
10-15 reps
-
5
Trap Bar Power Shrug
3
6-10 reps
-
6
Preacher Curl (EZ Bar)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
10-15 reps
-
5
Trap Bar Power Shrug
3
6-10 reps
-
6
Preacher Curl (EZ Bar)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
10-15 reps
-
5
Trap Bar Power Shrug
3
6-10 reps
-
6
Preacher Curl (EZ Bar)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
10-15 reps
-
5
Trap Bar Power Shrug
3
6-10 reps
-
6
Preacher Curl (EZ Bar)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
10-15 reps
-
5
Trap Bar Power Shrug
3
6-10 reps
-
6
Preacher Curl (EZ Bar)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
10-15 reps
-
5
Trap Bar Power Shrug
3
6-10 reps
-
6
Preacher Curl (EZ Bar)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
10-15 reps
-
5
Trap Bar Power Shrug
3
6-10 reps
-
6
Preacher Curl (EZ Bar)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
10-15 reps
-
5
Trap Bar Power Shrug
3
6-10 reps
-
6
Preacher Curl (EZ Bar)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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
10-15 reps
-
5
Trap Bar Power Shrug
3
6-10 reps
-
6
Preacher Curl (EZ Bar)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
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 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
-