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BoostcampPNG

Natural Hypertrophy - Doomslayer PPL

by Suraj S.
24 athletes joined

Program Description

An intermediate/advanced PPL program training 6 days per week. Program has been customised to resemble the physique of Doom guy from the popular games “Doom” Focus on Shoulders, Chest , Back & Arms

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 11, 2024 12:36
  • Last Edited
    Aug 28, 2024 01:16
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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
1A
T-Bar Row
3
6-10 reps
1B
Abs Crunch (Weighted)
3
10-15 reps
2A
Lat Pulldown
3
10-15 reps
2B
Upright Row (Barbell)
3
10-15 reps
3A
Bicep Curl (Barbell)
3
8-12 reps
3B
Neck Curl
3
15-20 reps
4
Farmer's Walk (Weighted)
1
30 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
1B
Abs Crunch (Weighted)
3
10-15 reps
2A
Lat Pulldown
3
10-15 reps
2B
Upright Row (Barbell)
3
10-15 reps
3A
Bicep Curl (Barbell)
3
8-12 reps
3B
Neck Curl
3
15-20 reps
4
Farmer's Walk (Weighted)
1
30 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
1B
Abs Crunch (Weighted)
3
10-15 reps
2A
Lat Pulldown
3
10-15 reps
2B
Upright Row (Barbell)
3
10-15 reps
3A
Bicep Curl (Barbell)
3
8-12 reps
3B
Neck Curl
3
15-20 reps
4
Farmer's Walk (Weighted)
1
30 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
1B
Abs Crunch (Weighted)
3
10-15 reps
2A
Lat Pulldown
3
10-15 reps
2B
Upright Row (Barbell)
3
10-15 reps
3A
Bicep Curl (Barbell)
3
8-12 reps
3B
Neck Curl
3
15-20 reps
4
Farmer's Walk (Weighted)
1
30 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
1B
Abs Crunch (Weighted)
3
10-15 reps
2A
Lat Pulldown
3
10-15 reps
2B
Upright Row (Barbell)
3
10-15 reps
3A
Bicep Curl (Barbell)
3
8-12 reps
3B
Neck Curl
3
15-20 reps
4
Farmer's Walk (Weighted)
1
30 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
1B
Abs Crunch (Weighted)
3
10-15 reps
2A
Lat Pulldown
3
10-15 reps
2B
Upright Row (Barbell)
3
10-15 reps
3A
Bicep Curl (Barbell)
3
8-12 reps
3B
Neck Curl
3
15-20 reps
4
Farmer's Walk (Weighted)
1
30 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
1B
Abs Crunch (Weighted)
3
10-15 reps
2A
Lat Pulldown
3
10-15 reps
2B
Upright Row (Barbell)
3
10-15 reps
3A
Bicep Curl (Barbell)
3
8-12 reps
3B
Neck Curl
3
15-20 reps
4
Farmer's Walk (Weighted)
1
30 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
1B
Abs Crunch (Weighted)
3
10-15 reps
2A
Lat Pulldown
3
10-15 reps
2B
Upright Row (Barbell)
3
10-15 reps
3A
Bicep Curl (Barbell)
3
8-12 reps
3B
Neck Curl
3
15-20 reps
4
Farmer's Walk (Weighted)
1
30 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
1B
Abs Crunch (Weighted)
3
10-15 reps
2A
Lat Pulldown
3
10-15 reps
2B
Upright Row (Barbell)
3
10-15 reps
3A
Bicep Curl (Barbell)
3
8-12 reps
3B
Neck Curl
3
15-20 reps
4
Farmer's Walk (Weighted)
1
30 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
1B
Abs Crunch (Weighted)
3
10-15 reps
2A
Lat Pulldown
3
10-15 reps
2B
Upright Row (Barbell)
3
10-15 reps
3A
Bicep Curl (Barbell)
3
8-12 reps
3B
Neck Curl
3
15-20 reps
4
Farmer's Walk (Weighted)
1
30 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
1B
Abs Crunch (Weighted)
3
10-15 reps
2A
Lat Pulldown
3
10-15 reps
2B
Upright Row (Barbell)
3
10-15 reps
3A
Bicep Curl (Barbell)
3
8-12 reps
3B
Neck Curl
3
15-20 reps
4
Farmer's Walk (Weighted)
1
30 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
1B
Abs Crunch (Weighted)
3
10-15 reps
2A
Lat Pulldown
3
10-15 reps
2B
Upright Row (Barbell)
3
10-15 reps
3A
Bicep Curl (Barbell)
3
8-12 reps
3B
Neck Curl
3
15-20 reps
4
Farmer's Walk (Weighted)
1
30 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
Tricep Extension (Cable)
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
Tricep Extension (Cable)
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
Tricep Extension (Cable)
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
Tricep Extension (Cable)
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
Tricep Extension (Cable)
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
Tricep Extension (Cable)
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
Tricep Extension (Cable)
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
Tricep Extension (Cable)
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
Tricep Extension (Cable)
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
Tricep Extension (Cable)
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
Tricep Extension (Cable)
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
Tricep Extension (Cable)
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 Extension
3
10-15 reps
2
Leg Curl
4
8-12 reps
3
Russian Twist (Dumbbell)
4
12-15 reps
4A
Leg Extension
3
10-12 reps
4B
Seated Calf Raise
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
1B
Neck Extension
3
10-15 reps
2
Leg Curl
4
8-12 reps
3
Russian Twist (Dumbbell)
4
12-15 reps
4A
Leg Extension
3
10-12 reps
4B
Seated Calf Raise
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
1B
Neck Extension
3
10-15 reps
2
Leg Curl
4
8-12 reps
3
Russian Twist (Dumbbell)
4
12-15 reps
4A
Leg Extension
3
10-12 reps
4B
Seated Calf Raise
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
1B
Neck Extension
3
10-15 reps
2
Leg Curl
4
8-12 reps
3
Russian Twist (Dumbbell)
4
12-15 reps
4A
Leg Extension
3
10-12 reps
4B
Seated Calf Raise
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
1B
Neck Extension
3
10-15 reps
2
Leg Curl
4
8-12 reps
3
Russian Twist (Dumbbell)
4
12-15 reps
4A
Leg Extension
3
10-12 reps
4B
Seated Calf Raise
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
1B
Neck Extension
3
10-15 reps
2
Leg Curl
4
8-12 reps
3
Russian Twist (Dumbbell)
4
12-15 reps
4A
Leg Extension
3
10-12 reps
4B
Seated Calf Raise
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
1B
Neck Extension
3
10-15 reps
2
Leg Curl
4
8-12 reps
3
Russian Twist (Dumbbell)
4
12-15 reps
4A
Leg Extension
3
10-12 reps
4B
Seated Calf Raise
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
1B
Neck Extension
3
10-15 reps
2
Leg Curl
4
8-12 reps
3
Russian Twist (Dumbbell)
4
12-15 reps
4A
Leg Extension
3
10-12 reps
4B
Seated Calf Raise
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
1B
Neck Extension
3
10-15 reps
2
Leg Curl
4
8-12 reps
3
Russian Twist (Dumbbell)
4
12-15 reps
4A
Leg Extension
3
10-12 reps
4B
Seated Calf Raise
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
1B
Neck Extension
3
10-15 reps
2
Leg Curl
4
8-12 reps
3
Russian Twist (Dumbbell)
4
12-15 reps
4A
Leg Extension
3
10-12 reps
4B
Seated Calf Raise
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
1B
Neck Extension
3
10-15 reps
2
Leg Curl
4
8-12 reps
3
Russian Twist (Dumbbell)
4
12-15 reps
4A
Leg Extension
3
10-12 reps
4B
Seated Calf Raise
3
10-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
1B
Neck Extension
3
10-15 reps
2
Leg Curl
4
8-12 reps
3
Russian Twist (Dumbbell)
4
12-15 reps
4A
Leg Extension
3
10-12 reps
4B
Seated Calf Raise
3
10-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
1B
Abs Crunch (Weighted)
3
10-15 reps
2A
Lat Pulldown
3
10-15 reps
2B
Upright Row (Barbell)
3
10-15 reps
3A
Bicep Curl (Barbell)
3
8-12 reps
3B
Neck Curl
3
15-20 reps
4
Farmer's Walk (Weighted)
1
30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
1B
Abs Crunch (Weighted)
3
10-15 reps
2A
Lat Pulldown
3
10-15 reps
2B
Upright Row (Barbell)
3
10-15 reps
3A
Bicep Curl (Barbell)
3
8-12 reps
3B
Neck Curl
3
15-20 reps
4
Farmer's Walk (Weighted)
1
30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
1B
Abs Crunch (Weighted)
3
10-15 reps
2A
Lat Pulldown
3
10-15 reps
2B
Upright Row (Barbell)
3
10-15 reps
3A
Bicep Curl (Barbell)
3
8-12 reps
3B
Neck Curl
3
15-20 reps
4
Farmer's Walk (Weighted)
1
30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
1B
Abs Crunch (Weighted)
3
10-15 reps
2A
Lat Pulldown
3
10-15 reps
2B
Upright Row (Barbell)
3
10-15 reps
3A
Bicep Curl (Barbell)
3
8-12 reps
3B
Neck Curl
3
15-20 reps
4
Farmer's Walk (Weighted)
1
30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
1B
Abs Crunch (Weighted)
3
10-15 reps
2A
Lat Pulldown
3
10-15 reps
2B
Upright Row (Barbell)
3
10-15 reps
3A
Bicep Curl (Barbell)
3
8-12 reps
3B
Neck Curl
3
15-20 reps
4
Farmer's Walk (Weighted)
1
30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
1B
Abs Crunch (Weighted)
3
10-15 reps
2A
Lat Pulldown
3
10-15 reps
2B
Upright Row (Barbell)
3
10-15 reps
3A
Bicep Curl (Barbell)
3
8-12 reps
3B
Neck Curl
3
15-20 reps
4
Farmer's Walk (Weighted)
1
30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
1B
Abs Crunch (Weighted)
3
10-15 reps
2A
Lat Pulldown
3
10-15 reps
2B
Upright Row (Barbell)
3
10-15 reps
3A
Bicep Curl (Barbell)
3
8-12 reps
3B
Neck Curl
3
15-20 reps
4
Farmer's Walk (Weighted)
1
30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
1B
Abs Crunch (Weighted)
3
10-15 reps
2A
Lat Pulldown
3
10-15 reps
2B
Upright Row (Barbell)
3
10-15 reps
3A
Bicep Curl (Barbell)
3
8-12 reps
3B
Neck Curl
3
15-20 reps
4
Farmer's Walk (Weighted)
1
30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
1B
Abs Crunch (Weighted)
3
10-15 reps
2A
Lat Pulldown
3
10-15 reps
2B
Upright Row (Barbell)
3
10-15 reps
3A
Bicep Curl (Barbell)
3
8-12 reps
3B
Neck Curl
3
15-20 reps
4
Farmer's Walk (Weighted)
1
30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
1B
Abs Crunch (Weighted)
3
10-15 reps
2A
Lat Pulldown
3
10-15 reps
2B
Upright Row (Barbell)
3
10-15 reps
3A
Bicep Curl (Barbell)
3
8-12 reps
3B
Neck Curl
3
15-20 reps
4
Farmer's Walk (Weighted)
1
30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
1B
Abs Crunch (Weighted)
3
10-15 reps
2A
Lat Pulldown
3
10-15 reps
2B
Upright Row (Barbell)
3
10-15 reps
3A
Bicep Curl (Barbell)
3
8-12 reps
3B
Neck Curl
3
15-20 reps
4
Farmer's Walk (Weighted)
1
30 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
6-10 reps
1B
Abs Crunch (Weighted)
3
10-15 reps
2A
Lat Pulldown
3
10-15 reps
2B
Upright Row (Barbell)
3
10-15 reps
3A
Bicep Curl (Barbell)
3
8-12 reps
3B
Neck Curl
3
15-20 reps
4
Farmer's Walk (Weighted)
1
30 reps
Day 5
#
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
Tricep Extension (Cable)
4
8-12 reps
3C
Chest Fly (Cable)
4
6-10 reps
Day 5
#
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
Tricep Extension (Cable)
4
8-12 reps
3C
Chest Fly (Cable)
4
6-10 reps
Day 5
#
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
Tricep Extension (Cable)
4
8-12 reps
3C
Chest Fly (Cable)
4
6-10 reps
Day 5
#
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
Tricep Extension (Cable)
4
8-12 reps
3C
Chest Fly (Cable)
4
6-10 reps
Day 5
#
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
Tricep Extension (Cable)
4
8-12 reps
3C
Chest Fly (Cable)
4
6-10 reps
Day 5
#
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
Tricep Extension (Cable)
4
8-12 reps
3C
Chest Fly (Cable)
4
6-10 reps
Day 5
#
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
Tricep Extension (Cable)
4
8-12 reps
3C
Chest Fly (Cable)
4
6-10 reps
Day 5
#
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
Tricep Extension (Cable)
4
8-12 reps
3C
Chest Fly (Cable)
4
6-10 reps
Day 5
#
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
Tricep Extension (Cable)
4
8-12 reps
3C
Chest Fly (Cable)
4
6-10 reps
Day 5
#
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
Tricep Extension (Cable)
4
8-12 reps
3C
Chest Fly (Cable)
4
6-10 reps
Day 5
#
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
Tricep Extension (Cable)
4
8-12 reps
3C
Chest Fly (Cable)
4
6-10 reps
Day 5
#
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
Tricep Extension (Cable)
4
8-12 reps
3C
Chest Fly (Cable)
4
6-10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
1B
Neck Extension
3
10-15 reps
2
Leg Curl
4
8-12 reps
3
Russian Twist (Dumbbell)
4
12-15 reps
4A
Leg Extension
3
10-12 reps
4B
Seated Calf Raise
3
10-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
1B
Neck Extension
3
10-15 reps
2
Leg Curl
4
8-12 reps
3
Russian Twist (Dumbbell)
4
12-15 reps
4A
Leg Extension
3
10-12 reps
4B
Seated Calf Raise
3
10-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
1B
Neck Extension
3
10-15 reps
2
Leg Curl
4
8-12 reps
3
Russian Twist (Dumbbell)
4
12-15 reps
4A
Leg Extension
3
10-12 reps
4B
Seated Calf Raise
3
10-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
1B
Neck Extension
3
10-15 reps
2
Leg Curl
4
8-12 reps
3
Russian Twist (Dumbbell)
4
12-15 reps
4A
Leg Extension
3
10-12 reps
4B
Seated Calf Raise
3
10-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
1B
Neck Extension
3
10-15 reps
2
Leg Curl
4
8-12 reps
3
Russian Twist (Dumbbell)
4
12-15 reps
4A
Leg Extension
3
10-12 reps
4B
Seated Calf Raise
3
10-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
1B
Neck Extension
3
10-15 reps
2
Leg Curl
4
8-12 reps
3
Russian Twist (Dumbbell)
4
12-15 reps
4A
Leg Extension
3
10-12 reps
4B
Seated Calf Raise
3
10-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
1B
Neck Extension
3
10-15 reps
2
Leg Curl
4
8-12 reps
3
Russian Twist (Dumbbell)
4
12-15 reps
4A
Leg Extension
3
10-12 reps
4B
Seated Calf Raise
3
10-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
1B
Neck Extension
3
10-15 reps
2
Leg Curl
4
8-12 reps
3
Russian Twist (Dumbbell)
4
12-15 reps
4A
Leg Extension
3
10-12 reps
4B
Seated Calf Raise
3
10-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
1B
Neck Extension
3
10-15 reps
2
Leg Curl
4
8-12 reps
3
Russian Twist (Dumbbell)
4
12-15 reps
4A
Leg Extension
3
10-12 reps
4B
Seated Calf Raise
3
10-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
1B
Neck Extension
3
10-15 reps
2
Leg Curl
4
8-12 reps
3
Russian Twist (Dumbbell)
4
12-15 reps
4A
Leg Extension
3
10-12 reps
4B
Seated Calf Raise
3
10-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
1B
Neck Extension
3
10-15 reps
2
Leg Curl
4
8-12 reps
3
Russian Twist (Dumbbell)
4
12-15 reps
4A
Leg Extension
3
10-12 reps
4B
Seated Calf Raise
3
10-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-10 reps
1B
Neck Extension
3
10-15 reps
2
Leg Curl
4
8-12 reps
3
Russian Twist (Dumbbell)
4
12-15 reps
4A
Leg Extension
3
10-12 reps
4B
Seated Calf Raise
3
10-12 reps
Week 1
1 / 12 Weeks
Day 1
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Abs Crunch (Weighted)
3 Sets
10-15 Reps
2A
Lat Pulldown
3 Sets
10-15 Reps
2B
Upright Row (Barbell)
3 Sets
10-15 Reps
3A
Bicep Curl (Barbell)
3 Sets
8-12 Reps
3B
Neck Curl
3 Sets
15-20 Reps
4
Farmer's Walk (Weighted)
1 Set
30 Reps
Day 4
1A
T-Bar Row
3 Sets
6-10 Reps
1B
Abs Crunch (Weighted)
3 Sets
10-15 Reps
2A
Lat Pulldown
3 Sets
10-15 Reps
2B
Upright Row (Barbell)
3 Sets
10-15 Reps
3A
Bicep Curl (Barbell)
3 Sets
8-12 Reps
3B
Neck Curl
3 Sets
15-20 Reps
4
Farmer's Walk (Weighted)
1 Set
30 Reps
Day 5
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Rear Delt Row
3 Sets
10-15 Reps
2A
AD Press
4 Sets
8-12 Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
Lateral Raise (Cable)
4 Sets
10-15 Reps
3B
Tricep Extension (Cable)
4 Sets
8-12 Reps
3C
Chest Fly (Cable)
4 Sets
6-10 Reps
Day 2
1A
Dip (Weighted)
3 Sets
6-10 Reps
1B
Rear Delt Row
3 Sets
10-15 Reps
2A
AD Press
4 Sets
8-12 Reps
2B
Hammer Curl
4 Sets
8-12 Reps
3A
Lateral Raise (Cable)
4 Sets
10-15 Reps
3B
Tricep Extension (Cable)
4 Sets
8-12 Reps
3C
Chest Fly (Cable)
4 Sets
6-10 Reps
Day 6
1A
Squat (Barbell)
3 Sets
6-10 Reps
1B
Neck Extension
3 Sets
10-15 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Russian Twist (Dumbbell)
4 Sets
12-15 Reps
4A
Leg Extension
3 Sets
10-12 Reps
4B
Seated Calf Raise
3 Sets
10-12 Reps
Day 3
1A
Squat (Barbell)
3 Sets
6-10 Reps
1B
Neck Extension
3 Sets
10-15 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Russian Twist (Dumbbell)
4 Sets
12-15 Reps
4A
Leg Extension
3 Sets
10-12 Reps
4B
Seated Calf Raise
3 Sets
10-12 Reps