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Doom Slayer PPL Program

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

4.51
(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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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
Barbell Row
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
High Row
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Neck Extension
3
15-20 reps
-
3B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3C
Farmer's Walk (Weighted)
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
High Row
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Neck Extension
3
15-20 reps
-
3B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3C
Farmer's Walk (Weighted)
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
High Row
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Neck Extension
3
15-20 reps
-
3B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3C
Farmer's Walk (Weighted)
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
High Row
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Neck Extension
3
15-20 reps
-
3B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3C
Farmer's Walk (Weighted)
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
High Row
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Neck Extension
3
15-20 reps
-
3B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3C
Farmer's Walk (Weighted)
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
High Row
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Neck Extension
3
15-20 reps
-
3B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3C
Farmer's Walk (Weighted)
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
High Row
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Neck Extension
3
15-20 reps
-
3B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3C
Farmer's Walk (Weighted)
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
High Row
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Neck Extension
3
15-20 reps
-
3B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3C
Farmer's Walk (Weighted)
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
High Row
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Neck Extension
3
15-20 reps
-
3B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3C
Farmer's Walk (Weighted)
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
High Row
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Neck Extension
3
15-20 reps
-
3B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3C
Farmer's Walk (Weighted)
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
High Row
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Neck Extension
3
15-20 reps
-
3B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3C
Farmer's Walk (Weighted)
3
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 reps
-
1B
Cable Crunch
3
10-15 reps
-
2A
High Row
3
10-15 reps
-
2B
Upright Row (Barbell)
3
10-15 reps
-
3A
Neck Extension
3
15-20 reps
-
3B
Bicep Curl (Dumbbell)
3
8-12 reps
-
3C
Farmer's Walk (Weighted)
3
1 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
Katana Extension
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
Katana Extension
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
Katana Extension
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
Katana Extension
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
Katana Extension
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
Katana Extension
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
Katana Extension
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
Katana Extension
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
Katana Extension
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
Katana Extension
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
Katana Extension
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
Katana Extension
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 Flexion
3
10-15 reps
-
2A
Hyperextension
4
8-12 reps
-
2B
Russian Twist
4
10-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Flexion
3
10-15 reps
-
2A
Hyperextension
4
8-12 reps
-
2B
Russian Twist
4
10-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Flexion
3
10-15 reps
-
2A
Hyperextension
4
8-12 reps
-
2B
Russian Twist
4
10-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Flexion
3
10-15 reps
-
2A
Hyperextension
4
8-12 reps
-
2B
Russian Twist
4
10-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Flexion
3
10-15 reps
-
2A
Hyperextension
4
8-12 reps
-
2B
Russian Twist
4
10-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Flexion
3
10-15 reps
-
2A
Hyperextension
4
8-12 reps
-
2B
Russian Twist
4
10-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Flexion
3
10-15 reps
-
2A
Hyperextension
4
8-12 reps
-
2B
Russian Twist
4
10-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Flexion
3
10-15 reps
-
2A
Hyperextension
4
8-12 reps
-
2B
Russian Twist
4
10-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Flexion
3
10-15 reps
-
2A
Hyperextension
4
8-12 reps
-
2B
Russian Twist
4
10-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Flexion
3
10-15 reps
-
2A
Hyperextension
4
8-12 reps
-
2B
Russian Twist
4
10-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Flexion
3
10-15 reps
-
2A
Hyperextension
4
8-12 reps
-
2B
Russian Twist
4
10-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
-
1B
Neck Flexion
3
10-15 reps
-
2A
Hyperextension
4
8-12 reps
-
2B
Russian Twist
4
10-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Kroc Row
4
6-12 reps
-
2B
Wrist Curls
4
10-15 reps
-
3A
Power Shrug
3
6-10 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Kroc Row
4
6-12 reps
-
2B
Wrist Curls
4
10-15 reps
-
3A
Power Shrug
3
6-10 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Kroc Row
4
6-12 reps
-
2B
Wrist Curls
4
10-15 reps
-
3A
Power Shrug
3
6-10 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Kroc Row
4
6-12 reps
-
2B
Wrist Curls
4
10-15 reps
-
3A
Power Shrug
3
6-10 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Kroc Row
4
6-12 reps
-
2B
Wrist Curls
4
10-15 reps
-
3A
Power Shrug
3
6-10 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Kroc Row
4
6-12 reps
-
2B
Wrist Curls
4
10-15 reps
-
3A
Power Shrug
3
6-10 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Kroc Row
4
6-12 reps
-
2B
Wrist Curls
4
10-15 reps
-
3A
Power Shrug
3
6-10 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Kroc Row
4
6-12 reps
-
2B
Wrist Curls
4
10-15 reps
-
3A
Power Shrug
3
6-10 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Kroc Row
4
6-12 reps
-
2B
Wrist Curls
4
10-15 reps
-
3A
Power Shrug
3
6-10 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Kroc Row
4
6-12 reps
-
2B
Wrist Curls
4
10-15 reps
-
3A
Power Shrug
3
6-10 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Kroc Row
4
6-12 reps
-
2B
Wrist Curls
4
10-15 reps
-
3A
Power Shrug
3
6-10 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Kroc Row
4
6-12 reps
-
2B
Wrist Curls
4
10-15 reps
-
3A
Power Shrug
3
6-10 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Neck Extension
3
10-15 reps
-
2A
Chest Press (Machine)
3
6-10 reps
-
2B
Decline Crunch (Weighted)
3
8-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Hammer Curl
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Neck Extension
3
10-15 reps
-
2A
Chest Press (Machine)
3
6-10 reps
-
2B
Decline Crunch (Weighted)
3
8-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Hammer Curl
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Neck Extension
3
10-15 reps
-
2A
Chest Press (Machine)
3
6-10 reps
-
2B
Decline Crunch (Weighted)
3
8-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Hammer Curl
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Neck Extension
3
10-15 reps
-
2A
Chest Press (Machine)
3
6-10 reps
-
2B
Decline Crunch (Weighted)
3
8-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Hammer Curl
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Neck Extension
3
10-15 reps
-
2A
Chest Press (Machine)
3
6-10 reps
-
2B
Decline Crunch (Weighted)
3
8-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Hammer Curl
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Neck Extension
3
10-15 reps
-
2A
Chest Press (Machine)
3
6-10 reps
-
2B
Decline Crunch (Weighted)
3
8-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Hammer Curl
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Neck Extension
3
10-15 reps
-
2A
Chest Press (Machine)
3
6-10 reps
-
2B
Decline Crunch (Weighted)
3
8-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Hammer Curl
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Neck Extension
3
10-15 reps
-
2A
Chest Press (Machine)
3
6-10 reps
-
2B
Decline Crunch (Weighted)
3
8-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Hammer Curl
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Neck Extension
3
10-15 reps
-
2A
Chest Press (Machine)
3
6-10 reps
-
2B
Decline Crunch (Weighted)
3
8-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Hammer Curl
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Neck Extension
3
10-15 reps
-
2A
Chest Press (Machine)
3
6-10 reps
-
2B
Decline Crunch (Weighted)
3
8-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Hammer Curl
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Neck Extension
3
10-15 reps
-
2A
Chest Press (Machine)
3
6-10 reps
-
2B
Decline Crunch (Weighted)
3
8-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Hammer Curl
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
-
1B
Neck Extension
3
10-15 reps
-
2A
Chest Press (Machine)
3
6-10 reps
-
2B
Decline Crunch (Weighted)
3
8-12 reps
-
3A
JM Press
4
8-12 reps
-
3B
Hammer Curl
4
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
2A
Squat (Smith Machine)
3
8-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3A
Glute-Ham Raise
3
10-15 reps
-
3B
Dead Hang
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
2A
Squat (Smith Machine)
3
8-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3A
Glute-Ham Raise
3
10-15 reps
-
3B
Dead Hang
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
2A
Squat (Smith Machine)
3
8-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3A
Glute-Ham Raise
3
10-15 reps
-
3B
Dead Hang
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
2A
Squat (Smith Machine)
3
8-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3A
Glute-Ham Raise
3
10-15 reps
-
3B
Dead Hang
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
2A
Squat (Smith Machine)
3
8-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3A
Glute-Ham Raise
3
10-15 reps
-
3B
Dead Hang
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
2A
Squat (Smith Machine)
3
8-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3A
Glute-Ham Raise
3
10-15 reps
-
3B
Dead Hang
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
2A
Squat (Smith Machine)
3
8-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3A
Glute-Ham Raise
3
10-15 reps
-
3B
Dead Hang
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
2A
Squat (Smith Machine)
3
8-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3A
Glute-Ham Raise
3
10-15 reps
-
3B
Dead Hang
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
2A
Squat (Smith Machine)
3
8-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3A
Glute-Ham Raise
3
10-15 reps
-
3B
Dead Hang
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
2A
Squat (Smith Machine)
3
8-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3A
Glute-Ham Raise
3
10-15 reps
-
3B
Dead Hang
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
2A
Squat (Smith Machine)
3
8-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3A
Glute-Ham Raise
3
10-15 reps
-
3B
Dead Hang
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Rear Delt Fly (Dumbbell)
2
8-12 reps
-
2A
Squat (Smith Machine)
3
8-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3A
Glute-Ham Raise
3
10-15 reps
-
3B
Dead Hang
3
1 mins
-
WHAT PEOPLE ARE SAYING(22 ratings)
Only ratings with written feedback are displayed here.
4.51 / 5
Max D.Man
16 days ago
9 weeks complete
3 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
Great program for intermediate to advanced lifters wanting to gain muscle. I love how NH has set up this PPL split, choosing to superset often neglected muscle groups like abs, neck, and forearms (all essential for a doom slayer physique), allowing for a time efficient program. Very home gym friendly and very enjoyable, which is what really matters (insert Baki quote).
Sander K.Age 26, Man
a month 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.

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.