Doom Slayer PPL Program

by Natural Hypertrophy

583 athletes joined

The ultimate push pull legs program to build a Doom Slayer physique

4.49

(22 ratings)

PROGRAM DESCRIPTION

Boostcamp is excited to partner with Natural Hypertrophy to bring this free program to Boostcamp.

Welcome to the Doom Slayer-inspired hypertrophy program, designed for those who aspire to attain a physique as formidable as the iconic video game super-soldier. This program, optimized for intermediate to advanced lifters, is an adaptation of the push-pull-legs (PPL) template that is tailored to address common pitfalls while maximizing muscle growth.

PROGRAM OVERVIEW

Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Days Per Week
6 days
Time Per Workout
60 minutes

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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

Barbell Row

6-10 reps

Cable Crunch

10-15 reps

High Row

10-15 reps

Upright Row (Barbell)

10-15 reps

Neck Extension

15-20 reps

Bicep Curl (Dumbbell)

8-12 reps

Farmer's Walk (Weighted)

1 reps

Day 1

Barbell Row

6-10 reps

Cable Crunch

10-15 reps

High Row

10-15 reps

Upright Row (Barbell)

10-15 reps

Neck Extension

15-20 reps

Bicep Curl (Dumbbell)

8-12 reps

Farmer's Walk (Weighted)

1 reps

Day 1

Barbell Row

6-10 reps

Cable Crunch

10-15 reps

High Row

10-15 reps

Upright Row (Barbell)

10-15 reps

Neck Extension

15-20 reps

Bicep Curl (Dumbbell)

8-12 reps

Farmer's Walk (Weighted)

1 reps

Day 1

Barbell Row

6-10 reps

Cable Crunch

10-15 reps

High Row

10-15 reps

Upright Row (Barbell)

10-15 reps

Neck Extension

15-20 reps

Bicep Curl (Dumbbell)

8-12 reps

Farmer's Walk (Weighted)

1 reps

Day 1

Barbell Row

6-10 reps

Cable Crunch

10-15 reps

High Row

10-15 reps

Upright Row (Barbell)

10-15 reps

Neck Extension

15-20 reps

Bicep Curl (Dumbbell)

8-12 reps

Farmer's Walk (Weighted)

1 reps

Day 1

Barbell Row

6-10 reps

Cable Crunch

10-15 reps

High Row

10-15 reps

Upright Row (Barbell)

10-15 reps

Neck Extension

15-20 reps

Bicep Curl (Dumbbell)

8-12 reps

Farmer's Walk (Weighted)

1 reps

Day 1

Barbell Row

6-10 reps

Cable Crunch

10-15 reps

High Row

10-15 reps

Upright Row (Barbell)

10-15 reps

Neck Extension

15-20 reps

Bicep Curl (Dumbbell)

8-12 reps

Farmer's Walk (Weighted)

1 reps

Day 1

Barbell Row

6-10 reps

Cable Crunch

10-15 reps

High Row

10-15 reps

Upright Row (Barbell)

10-15 reps

Neck Extension

15-20 reps

Bicep Curl (Dumbbell)

8-12 reps

Farmer's Walk (Weighted)

1 reps

Day 1

Barbell Row

6-10 reps

Cable Crunch

10-15 reps

High Row

10-15 reps

Upright Row (Barbell)

10-15 reps

Neck Extension

15-20 reps

Bicep Curl (Dumbbell)

8-12 reps

Farmer's Walk (Weighted)

1 reps

Day 1

Barbell Row

6-10 reps

Cable Crunch

10-15 reps

High Row

10-15 reps

Upright Row (Barbell)

10-15 reps

Neck Extension

15-20 reps

Bicep Curl (Dumbbell)

8-12 reps

Farmer's Walk (Weighted)

1 reps

Day 1

Barbell Row

6-10 reps

Cable Crunch

10-15 reps

High Row

10-15 reps

Upright Row (Barbell)

10-15 reps

Neck Extension

15-20 reps

Bicep Curl (Dumbbell)

8-12 reps

Farmer's Walk (Weighted)

1 reps

Day 1

Barbell Row

6-10 reps

Cable Crunch

10-15 reps

High Row

10-15 reps

Upright Row (Barbell)

10-15 reps

Neck Extension

15-20 reps

Bicep Curl (Dumbbell)

8-12 reps

Farmer's Walk (Weighted)

1 reps

Day 2

Dip (Weighted)

6-10 reps

Rear Delt Row

10-15 reps

AD Press

8-12 reps

Hammer Curl

8-12 reps

Lateral Raise (Cable)

10-15 reps

Katana Extension

8-12 reps

Chest Fly (Cable)

6-10 reps

Day 2

Dip (Weighted)

6-10 reps

Rear Delt Row

10-15 reps

AD Press

8-12 reps

Hammer Curl

8-12 reps

Lateral Raise (Cable)

10-15 reps

Katana Extension

8-12 reps

Chest Fly (Cable)

6-10 reps

Day 2

Dip (Weighted)

6-10 reps

Rear Delt Row

10-15 reps

AD Press

8-12 reps

Hammer Curl

8-12 reps

Lateral Raise (Cable)

10-15 reps

Katana Extension

8-12 reps

Chest Fly (Cable)

6-10 reps

Day 2

Dip (Weighted)

6-10 reps

Rear Delt Row

10-15 reps

AD Press

8-12 reps

Hammer Curl

8-12 reps

Lateral Raise (Cable)

10-15 reps

Katana Extension

8-12 reps

Chest Fly (Cable)

6-10 reps

Day 2

Dip (Weighted)

6-10 reps

Rear Delt Row

10-15 reps

AD Press

8-12 reps

Hammer Curl

8-12 reps

Lateral Raise (Cable)

10-15 reps

Katana Extension

8-12 reps

Chest Fly (Cable)

6-10 reps

Day 2

Dip (Weighted)

6-10 reps

Rear Delt Row

10-15 reps

AD Press

8-12 reps

Hammer Curl

8-12 reps

Lateral Raise (Cable)

10-15 reps

Katana Extension

8-12 reps

Chest Fly (Cable)

6-10 reps

Day 2

Dip (Weighted)

6-10 reps

Rear Delt Row

10-15 reps

AD Press

8-12 reps

Hammer Curl

8-12 reps

Lateral Raise (Cable)

10-15 reps

Katana Extension

8-12 reps

Chest Fly (Cable)

6-10 reps

Day 2

Dip (Weighted)

6-10 reps

Rear Delt Row

10-15 reps

AD Press

8-12 reps

Hammer Curl

8-12 reps

Lateral Raise (Cable)

10-15 reps

Katana Extension

8-12 reps

Chest Fly (Cable)

6-10 reps

Day 2

Dip (Weighted)

6-10 reps

Rear Delt Row

10-15 reps

AD Press

8-12 reps

Hammer Curl

8-12 reps

Lateral Raise (Cable)

10-15 reps

Katana Extension

8-12 reps

Chest Fly (Cable)

6-10 reps

Day 2

Dip (Weighted)

6-10 reps

Rear Delt Row

10-15 reps

AD Press

8-12 reps

Hammer Curl

8-12 reps

Lateral Raise (Cable)

10-15 reps

Katana Extension

8-12 reps

Chest Fly (Cable)

6-10 reps

Day 2

Dip (Weighted)

6-10 reps

Rear Delt Row

10-15 reps

AD Press

8-12 reps

Hammer Curl

8-12 reps

Lateral Raise (Cable)

10-15 reps

Katana Extension

8-12 reps

Chest Fly (Cable)

6-10 reps

Day 2

Dip (Weighted)

6-10 reps

Rear Delt Row

10-15 reps

AD Press

8-12 reps

Hammer Curl

8-12 reps

Lateral Raise (Cable)

10-15 reps

Katana Extension

8-12 reps

Chest Fly (Cable)

6-10 reps

Day 3

Squat (Barbell)

6-10 reps

Neck Flexion

10-15 reps

Hyperextension

8-12 reps

Russian Twist

10-15 reps

Leg Extension

10-15 reps

Seated Calf Raise

15-20 reps

Day 3

Squat (Barbell)

6-10 reps

Neck Flexion

10-15 reps

Hyperextension

8-12 reps

Russian Twist

10-15 reps

Leg Extension

10-15 reps

Seated Calf Raise

15-20 reps

Day 3

Squat (Barbell)

6-10 reps

Neck Flexion

10-15 reps

Hyperextension

8-12 reps

Russian Twist

10-15 reps

Leg Extension

10-15 reps

Seated Calf Raise

15-20 reps

Day 3

Squat (Barbell)

6-10 reps

Neck Flexion

10-15 reps

Hyperextension

8-12 reps

Russian Twist

10-15 reps

Leg Extension

10-15 reps

Seated Calf Raise

15-20 reps

Day 3

Squat (Barbell)

6-10 reps

Neck Flexion

10-15 reps

Hyperextension

8-12 reps

Russian Twist

10-15 reps

Leg Extension

10-15 reps

Seated Calf Raise

15-20 reps

Day 3

Squat (Barbell)

6-10 reps

Neck Flexion

10-15 reps

Hyperextension

8-12 reps

Russian Twist

10-15 reps

Leg Extension

10-15 reps

Seated Calf Raise

15-20 reps

Day 3

Squat (Barbell)

6-10 reps

Neck Flexion

10-15 reps

Hyperextension

8-12 reps

Russian Twist

10-15 reps

Leg Extension

10-15 reps

Seated Calf Raise

15-20 reps

Day 3

Squat (Barbell)

6-10 reps

Neck Flexion

10-15 reps

Hyperextension

8-12 reps

Russian Twist

10-15 reps

Leg Extension

10-15 reps

Seated Calf Raise

15-20 reps

Day 3

Squat (Barbell)

6-10 reps

Neck Flexion

10-15 reps

Hyperextension

8-12 reps

Russian Twist

10-15 reps

Leg Extension

10-15 reps

Seated Calf Raise

15-20 reps

Day 3

Squat (Barbell)

6-10 reps

Neck Flexion

10-15 reps

Hyperextension

8-12 reps

Russian Twist

10-15 reps

Leg Extension

10-15 reps

Seated Calf Raise

15-20 reps

Day 3

Squat (Barbell)

6-10 reps

Neck Flexion

10-15 reps

Hyperextension

8-12 reps

Russian Twist

10-15 reps

Leg Extension

10-15 reps

Seated Calf Raise

15-20 reps

Day 3

Squat (Barbell)

6-10 reps

Neck Flexion

10-15 reps

Hyperextension

8-12 reps

Russian Twist

10-15 reps

Leg Extension

10-15 reps

Seated Calf Raise

15-20 reps

Day 4

Pull-Up (Weighted)

3-5 reps

Face Pull

10-15 reps

Kroc Row

6-12 reps

Wrist Curls

10-15 reps

Power Shrug

6-10 reps

Preacher Curl (Dumbbell)

6-12 reps

Day 4

Pull-Up (Weighted)

3-5 reps

Face Pull

10-15 reps

Kroc Row

6-12 reps

Wrist Curls

10-15 reps

Power Shrug

6-10 reps

Preacher Curl (Dumbbell)

6-12 reps

Day 4

Pull-Up (Weighted)

3-5 reps

Face Pull

10-15 reps

Kroc Row

6-12 reps

Wrist Curls

10-15 reps

Power Shrug

6-10 reps

Preacher Curl (Dumbbell)

6-12 reps

Day 4

Pull-Up (Weighted)

3-5 reps

Face Pull

10-15 reps

Kroc Row

6-12 reps

Wrist Curls

10-15 reps

Power Shrug

6-10 reps

Preacher Curl (Dumbbell)

6-12 reps

Day 4

Pull-Up (Weighted)

3-5 reps

Face Pull

10-15 reps

Kroc Row

6-12 reps

Wrist Curls

10-15 reps

Power Shrug

6-10 reps

Preacher Curl (Dumbbell)

6-12 reps

Day 4

Pull-Up (Weighted)

3-5 reps

Face Pull

10-15 reps

Kroc Row

6-12 reps

Wrist Curls

10-15 reps

Power Shrug

6-10 reps

Preacher Curl (Dumbbell)

6-12 reps

Day 4

Pull-Up (Weighted)

3-5 reps

Face Pull

10-15 reps

Kroc Row

6-12 reps

Wrist Curls

10-15 reps

Power Shrug

6-10 reps

Preacher Curl (Dumbbell)

6-12 reps

Day 4

Pull-Up (Weighted)

3-5 reps

Face Pull

10-15 reps

Kroc Row

6-12 reps

Wrist Curls

10-15 reps

Power Shrug

6-10 reps

Preacher Curl (Dumbbell)

6-12 reps

Day 4

Pull-Up (Weighted)

3-5 reps

Face Pull

10-15 reps

Kroc Row

6-12 reps

Wrist Curls

10-15 reps

Power Shrug

6-10 reps

Preacher Curl (Dumbbell)

6-12 reps

Day 4

Pull-Up (Weighted)

3-5 reps

Face Pull

10-15 reps

Kroc Row

6-12 reps

Wrist Curls

10-15 reps

Power Shrug

6-10 reps

Preacher Curl (Dumbbell)

6-12 reps

Day 4

Pull-Up (Weighted)

3-5 reps

Face Pull

10-15 reps

Kroc Row

6-12 reps

Wrist Curls

10-15 reps

Power Shrug

6-10 reps

Preacher Curl (Dumbbell)

6-12 reps

Day 4

Pull-Up (Weighted)

3-5 reps

Face Pull

10-15 reps

Kroc Row

6-12 reps

Wrist Curls

10-15 reps

Power Shrug

6-10 reps

Preacher Curl (Dumbbell)

6-12 reps

Day 5

Incline Bench Press (Barbell)

8-12 reps

Neck Extension

10-15 reps

Chest Press (Machine)

6-10 reps

Decline Crunch (Weighted)

8-12 reps

JM Press

8-12 reps

Hammer Curl

6-10 reps

Day 5

Incline Bench Press (Barbell)

8-12 reps

Neck Extension

10-15 reps

Chest Press (Machine)

6-10 reps

Decline Crunch (Weighted)

8-12 reps

JM Press

8-12 reps

Hammer Curl

6-10 reps

Day 5

Incline Bench Press (Barbell)

8-12 reps

Neck Extension

10-15 reps

Chest Press (Machine)

6-10 reps

Decline Crunch (Weighted)

8-12 reps

JM Press

8-12 reps

Hammer Curl

6-10 reps

Day 5

Incline Bench Press (Barbell)

8-12 reps

Neck Extension

10-15 reps

Chest Press (Machine)

6-10 reps

Decline Crunch (Weighted)

8-12 reps

JM Press

8-12 reps

Hammer Curl

6-10 reps

Day 5

Incline Bench Press (Barbell)

8-12 reps

Neck Extension

10-15 reps

Chest Press (Machine)

6-10 reps

Decline Crunch (Weighted)

8-12 reps

JM Press

8-12 reps

Hammer Curl

6-10 reps

Day 5

Incline Bench Press (Barbell)

8-12 reps

Neck Extension

10-15 reps

Chest Press (Machine)

6-10 reps

Decline Crunch (Weighted)

8-12 reps

JM Press

8-12 reps

Hammer Curl

6-10 reps

Day 5

Incline Bench Press (Barbell)

8-12 reps

Neck Extension

10-15 reps

Chest Press (Machine)

6-10 reps

Decline Crunch (Weighted)

8-12 reps

JM Press

8-12 reps

Hammer Curl

6-10 reps

Day 5

Incline Bench Press (Barbell)

8-12 reps

Neck Extension

10-15 reps

Chest Press (Machine)

6-10 reps

Decline Crunch (Weighted)

8-12 reps

JM Press

8-12 reps

Hammer Curl

6-10 reps

Day 5

Incline Bench Press (Barbell)

8-12 reps

Neck Extension

10-15 reps

Chest Press (Machine)

6-10 reps

Decline Crunch (Weighted)

8-12 reps

JM Press

8-12 reps

Hammer Curl

6-10 reps

Day 5

Incline Bench Press (Barbell)

8-12 reps

Neck Extension

10-15 reps

Chest Press (Machine)

6-10 reps

Decline Crunch (Weighted)

8-12 reps

JM Press

8-12 reps

Hammer Curl

6-10 reps

Day 5

Incline Bench Press (Barbell)

8-12 reps

Neck Extension

10-15 reps

Chest Press (Machine)

6-10 reps

Decline Crunch (Weighted)

8-12 reps

JM Press

8-12 reps

Hammer Curl

6-10 reps

Day 5

Incline Bench Press (Barbell)

8-12 reps

Neck Extension

10-15 reps

Chest Press (Machine)

6-10 reps

Decline Crunch (Weighted)

8-12 reps

JM Press

8-12 reps

Hammer Curl

6-10 reps

Day 6

Romanian Deadlift (Barbell)

6-12 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Squat (Smith Machine)

8-12 reps

Standing Calf Raise

10-15 reps

Glute-Ham Raise

10-15 reps

Dead Hang

1 mins

Day 6

Romanian Deadlift (Barbell)

6-12 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Squat (Smith Machine)

8-12 reps

Standing Calf Raise

10-15 reps

Glute-Ham Raise

10-15 reps

Dead Hang

1 mins

Day 6

Romanian Deadlift (Barbell)

6-12 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Squat (Smith Machine)

8-12 reps

Standing Calf Raise

10-15 reps

Glute-Ham Raise

10-15 reps

Dead Hang

1 mins

Day 6

Romanian Deadlift (Barbell)

6-12 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Squat (Smith Machine)

8-12 reps

Standing Calf Raise

10-15 reps

Glute-Ham Raise

10-15 reps

Dead Hang

1 mins

Day 6

Romanian Deadlift (Barbell)

6-12 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Squat (Smith Machine)

8-12 reps

Standing Calf Raise

10-15 reps

Glute-Ham Raise

10-15 reps

Dead Hang

1 mins

Day 6

Romanian Deadlift (Barbell)

6-12 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Squat (Smith Machine)

8-12 reps

Standing Calf Raise

10-15 reps

Glute-Ham Raise

10-15 reps

Dead Hang

1 mins

Day 6

Romanian Deadlift (Barbell)

6-12 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Squat (Smith Machine)

8-12 reps

Standing Calf Raise

10-15 reps

Glute-Ham Raise

10-15 reps

Dead Hang

1 mins

Day 6

Romanian Deadlift (Barbell)

6-12 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Squat (Smith Machine)

8-12 reps

Standing Calf Raise

10-15 reps

Glute-Ham Raise

10-15 reps

Dead Hang

1 mins

Day 6

Romanian Deadlift (Barbell)

6-12 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Squat (Smith Machine)

8-12 reps

Standing Calf Raise

10-15 reps

Glute-Ham Raise

10-15 reps

Dead Hang

1 mins

Day 6

Romanian Deadlift (Barbell)

6-12 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Squat (Smith Machine)

8-12 reps

Standing Calf Raise

10-15 reps

Glute-Ham Raise

10-15 reps

Dead Hang

1 mins

Day 6

Romanian Deadlift (Barbell)

6-12 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Squat (Smith Machine)

8-12 reps

Standing Calf Raise

10-15 reps

Glute-Ham Raise

10-15 reps

Dead Hang

1 mins

Day 6

Romanian Deadlift (Barbell)

6-12 reps

Rear Delt Fly (Dumbbell)

8-12 reps

Squat (Smith Machine)

8-12 reps

Standing Calf Raise

10-15 reps

Glute-Ham Raise

10-15 reps

Dead Hang

1 mins

WHAT PEOPLE ARE SAYING(22 ratings)

Only ratings with written feedback are displayed here.

4.49 / 5

Sander K.Age 26, Man

3 days ago

5 weeks complete

7 years of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

Awesome program. 6x/week is a lot, but you can take rest days as needed so it's not as bad. Also, the ppl-split means that you don't need to warm up as much for the exercises later on in each day, which makes the sessions incredibly time-efficient. I believe I could be in and out of the gym in less than an hour on any session by abbreviating rest times if I had to. Overall, the sessions flow really well, feel fun and I've made great progress.

Chris S.Age 34, Man

8 days ago

5 weeks complete

8 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

If you are looking for a PPL program, this one is excellent! The exercise selection is top notch and the emphasis on smaller muscles like neck, abs, and forearms really makes a difference when compared to other PPL routines. Natural Hypertrophy has done it again with this one!!!

Show All Reviews

Program Focus Areas:

Upper Body Dominance: Prioritizing the shoulders, chest, and back to forge a broad, tank-like upper frame.
Arms: Enhancing bicep, tricep, and forearm development to complement the massive upper body, ensuring a balanced look.
Core and Posterior Chain: Integrating intense ab workouts and posterior chain exercises to develop a strong, resilient physique that matches the aesthetic and functional needs of a Doom Slayer.

Program Structure:

Frequency and Variation: A six-day per week program structure based on Pull 1, Push 1, Pull 1, Pull 2, Push 2, Pull 2, with mirrored days to prevent overuse injuries and boredom, ensuring sustainable progress and intense muscular engagement.
Smart Exercise Selection: The program intelligently cycles through different movement patterns and includes a mix of compound and isolation exercises to optimize muscle activation without excessive fatigue.
Recovery and Adaptability: Emphasizes recovery tactics within the high-frequency schedule to maintain performance and progression.

This program is not just about enhancing your physique—it's about transforming you into a powerhouse capable of tackling rigorous demands both in and out of the gym. Whether you're looking to bulk up or simply gain functional strength, this program offers an intelligent approach to achieving a larger-than-life appearance akin to the Doom Slayer.