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BoostcampPNG

Doom Slayer PPL by Natural Hypertrophy

by Mike N.
19 athletes joined

Program Description

PPL

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 03, 2024 10:49
  • Last Edited
    Jul 16, 2024 07:29
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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
Face Pull
3
10-15 reps
RPE 7
2
Chin-Up (Assisted)
2
10 reps
RPE 6
3
Abs Crunch (Weighted)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
Chin-Up (Assisted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
5
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
6
Y Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
7
Lat Pulldown
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
8
Bicep Curl (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
9
Neck Extension
3
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
RPE 10
2
Pull-Up (Assisted)
2
10 reps
RPE 6
3
Pull-Up (Assisted)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8
RPE 9
4
Shrug (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Preacher Curl (Barbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
6
Wrist Curls
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Farmer's Walk (Weighted)
3
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
RPE 7
2
Chin-Up (Assisted)
2
10 reps
RPE 6
3
Abs Crunch (Weighted)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
Chin-Up (Assisted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
5
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
6
Y Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
7
Lat Pulldown
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
8
Bicep Curl (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
9
Neck Extension
3
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
RPE 10
2
Pull-Up (Assisted)
2
10 reps
RPE 6
3
Pull-Up (Assisted)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8
RPE 9
4
Shrug (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Preacher Curl (Barbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
6
Wrist Curls
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Farmer's Walk (Weighted)
3
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
RPE 7
2
Chin-Up (Assisted)
2
10 reps
RPE 6
3
Abs Crunch (Weighted)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
Chin-Up (Assisted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
5
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
6
Y Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
7
Lat Pulldown
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
8
Bicep Curl (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
9
Neck Extension
3
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
RPE 10
2
Pull-Up (Assisted)
2
10 reps
RPE 6
3
Pull-Up (Assisted)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8
RPE 9
4
Shrug (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Preacher Curl (Barbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
6
Wrist Curls
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Farmer's Walk (Weighted)
3
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
RPE 7
2
Chin-Up (Assisted)
2
10 reps
RPE 6
3
Abs Crunch (Weighted)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
Chin-Up (Assisted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
5
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
6
Y Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
7
Lat Pulldown
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
8
Bicep Curl (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
9
Neck Extension
3
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
RPE 10
2
Pull-Up (Assisted)
2
10 reps
RPE 6
3
Pull-Up (Assisted)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8
RPE 9
4
Shrug (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Preacher Curl (Barbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
6
Wrist Curls
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Farmer's Walk (Weighted)
3
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
RPE 7
2
Chin-Up (Assisted)
2
10 reps
RPE 6
3
Abs Crunch (Weighted)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
Chin-Up (Assisted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
5
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
6
Y Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
7
Lat Pulldown
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
8
Bicep Curl (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
9
Neck Extension
3
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
RPE 10
2
Pull-Up (Assisted)
2
10 reps
RPE 6
3
Pull-Up (Assisted)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8
RPE 9
4
Shrug (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Preacher Curl (Barbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
6
Wrist Curls
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Farmer's Walk (Weighted)
3
30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
RPE 7
2
Chin-Up (Assisted)
2
10 reps
RPE 6
3
Abs Crunch (Weighted)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
Chin-Up (Assisted)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
5
Barbell Row
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
6
Y Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
7
Lat Pulldown
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
8
Bicep Curl (Dumbbell)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
9
Neck Extension
3
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
RPE 10
2
Pull-Up (Assisted)
2
10 reps
RPE 6
3
Pull-Up (Assisted)
1
1
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8
RPE 9
4
Shrug (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Preacher Curl (Barbell)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
6
Wrist Curls
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Farmer's Walk (Weighted)
3
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
10 reps
RPE 6
2
Dip (Assisted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
3
Rear Delt Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
AD Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Single Arm Tricep Extension (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Reverse Bicep Curl (EZ Bar)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Pec Deck (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
2
10 reps
RPE 6
2
Chest Fly (Cable)
2
15 reps
RPE 6
3
Decline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
4
Neck Extension
3
10-15 reps
RPE 9
5
Push Up
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
6
Decline Crunch
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
7
Skull Crusher
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Preacher Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
10 reps
RPE 6
2
Dip (Assisted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
3
Rear Delt Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
AD Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Single Arm Tricep Extension (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Reverse Bicep Curl (EZ Bar)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Pec Deck (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
2
10 reps
RPE 6
2
Chest Fly (Cable)
2
15 reps
RPE 6
3
Decline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
4
Neck Extension
3
10-15 reps
RPE 9
5
Push Up
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
6
Decline Crunch
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
7
Skull Crusher
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Preacher Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
10 reps
RPE 6
2
Dip (Assisted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
3
Rear Delt Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
AD Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Single Arm Tricep Extension (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Reverse Bicep Curl (EZ Bar)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Pec Deck (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
2
10 reps
RPE 6
2
Chest Fly (Cable)
2
15 reps
RPE 6
3
Decline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
4
Neck Extension
3
10-15 reps
RPE 9
5
Push Up
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
6
Decline Crunch
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
7
Skull Crusher
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Preacher Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
10 reps
RPE 6
2
Dip (Assisted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
3
Rear Delt Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
AD Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Single Arm Tricep Extension (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Reverse Bicep Curl (EZ Bar)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Pec Deck (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
2
10 reps
RPE 6
2
Chest Fly (Cable)
2
15 reps
RPE 6
3
Decline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
4
Neck Extension
3
10-15 reps
RPE 9
5
Push Up
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
6
Decline Crunch
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
7
Skull Crusher
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Preacher Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
10 reps
RPE 6
2
Dip (Assisted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
3
Rear Delt Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
AD Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Single Arm Tricep Extension (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Reverse Bicep Curl (EZ Bar)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Pec Deck (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
2
10 reps
RPE 6
2
Chest Fly (Cable)
2
15 reps
RPE 6
3
Decline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
4
Neck Extension
3
10-15 reps
RPE 9
5
Push Up
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
6
Decline Crunch
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
7
Skull Crusher
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Preacher Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
2
10 reps
RPE 6
2
Dip (Assisted)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
3
Rear Delt Fly (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
4
AD Press
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Single Arm Tricep Extension (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Reverse Bicep Curl (EZ Bar)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Pec Deck (Machine)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
2
10 reps
RPE 6
2
Chest Fly (Cable)
2
15 reps
RPE 6
3
Decline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
4
Neck Extension
3
10-15 reps
RPE 9
5
Push Up
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
6
Decline Crunch
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
7
Skull Crusher
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Preacher Curl (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
40 reps
RPE 10
2
Windshield Wipers
4
10-15 reps
RPE 10
3
Squat (Smith Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
4
Leg Curl
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
5
Seated Calf Raise
1
2
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 8
RPE 9
6
Sumo Squat
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5 reps
RPE 6
2
Squat (Bodyweight)
3
15 reps
RPE 6
3
Deadlift (Smith Machine)
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
4
Rear Delt Fly (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Seated Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
7
Glute-Ham Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
8
Dead Hang
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
40 reps
RPE 10
2
Windshield Wipers
4
10-15 reps
RPE 10
3
Squat (Smith Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
4
Leg Curl
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
5
Seated Calf Raise
1
2
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 8
RPE 9
6
Sumo Squat
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5 reps
RPE 6
2
Squat (Bodyweight)
3
15 reps
RPE 6
3
Deadlift (Smith Machine)
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
4
Rear Delt Fly (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Seated Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
7
Glute-Ham Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
8
Dead Hang
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
40 reps
RPE 10
2
Windshield Wipers
4
10-15 reps
RPE 10
3
Squat (Smith Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
4
Leg Curl
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
5
Seated Calf Raise
1
2
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 8
RPE 9
6
Sumo Squat
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5 reps
RPE 6
2
Squat (Bodyweight)
3
15 reps
RPE 6
3
Deadlift (Smith Machine)
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
4
Rear Delt Fly (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Seated Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
7
Glute-Ham Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
8
Dead Hang
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
40 reps
RPE 10
2
Windshield Wipers
4
10-15 reps
RPE 10
3
Squat (Smith Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
4
Leg Curl
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
5
Seated Calf Raise
1
2
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 8
RPE 9
6
Sumo Squat
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5 reps
RPE 6
2
Squat (Bodyweight)
3
15 reps
RPE 6
3
Deadlift (Smith Machine)
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
4
Rear Delt Fly (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Seated Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
7
Glute-Ham Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
8
Dead Hang
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
40 reps
RPE 10
2
Windshield Wipers
4
10-15 reps
RPE 10
3
Squat (Smith Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
4
Leg Curl
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
5
Seated Calf Raise
1
2
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 8
RPE 9
6
Sumo Squat
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5 reps
RPE 6
2
Squat (Bodyweight)
3
15 reps
RPE 6
3
Deadlift (Smith Machine)
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
4
Rear Delt Fly (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Seated Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
7
Glute-Ham Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
8
Dead Hang
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
2
40 reps
RPE 10
2
Windshield Wipers
4
10-15 reps
RPE 10
3
Squat (Smith Machine)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 8
4
Leg Curl
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
5
Seated Calf Raise
1
2
1
15-20 reps
15-20 reps
15-20 reps
RPE 7
RPE 8
RPE 9
6
Sumo Squat
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
5 reps
RPE 6
2
Squat (Bodyweight)
3
15 reps
RPE 6
3
Deadlift (Smith Machine)
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
4
Rear Delt Fly (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
5
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Seated Calf Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
7
Glute-Ham Raise
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
8
Dead Hang
3
1 mins
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Dip (Assisted)
2 Sets
10 Reps
@6
2
Dip (Assisted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7
@8
@9
3
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
4
AD Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@8
@9
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
@9
7
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6
@7
@8
@9
8
Pec Deck (Machine)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@6
@7
@8
@9
Day 3
1
Kettlebell Swing
2 Sets
40 Reps
@10
2
Windshield Wipers
4 Sets
10-15 Reps
@10
3
Squat (Smith Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@6
@7
@8
4
Leg Curl
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
5
Seated Calf Raise
1 Set
2 Sets
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7
@8
@9
6
Sumo Squat
3 Sets
1 mins
@10
Day 1
1
Face Pull
3 Sets
10-15 Reps
@7
2
Chin-Up (Assisted)
2 Sets
10 Reps
@6
3
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
4
Chin-Up (Assisted)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
5
Barbell Row
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@6
@7
@8
6
Y Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
7
Lat Pulldown
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
8
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
9
Neck Extension
3 Sets
15-20 Reps
@6