Doom Slayer

Build Muscle

8 weeks / 6 days per week

Six days a week. Pull Push Legs

Reviews

0 reviews

Week 1

Day 1

Bent-over Row (Barbell)

Assistance
6 x 15 reps

Crunch (Cable)

Assistance
4 x 20 reps

Row Dumbbell Chest Supported

Assistance
3 x 10 reps

Upright Row (Barbell)

Assistance
4 x 10 reps

Neck Extension

Assistance
3 x 20 reps

Baysian Curl

Assistance
3 x 12 reps

Power Shrugs

Assistance
2 x 20 reps

Day 2

Bench Press (barbell)

Assistance
4 x 15 reps

Rear Delt Row (Cable)

Assistance
3 x 15 reps

AD Press

Assistance
3 x 10 reps

Reverse Cable Curl

Assistance
3 x 20 reps

Lateral Raise (Dumbbell)

Assistance
3 x 20 reps

Overhead Cable Triceps Ext (bar)

Assistance
3 x 16 reps

Fly (Dumbbell)

Assistance
3 x 15 reps

Day 3

Safety Bar Squat

Assistance
3 x 10 reps

Neck Curl

Assistance
4 x 20 reps

Hyperextension

Assistance
3 x 10 reps

Crunch (Cable)

Assistance
4 x 20 reps

Single Leg Split Squat

Assistance
3 x 10 reps

Standing Calf Raise 5 sets amrap

Assistance
3 x 15 reps

Day 4

Chin-up 25 reps

Assistance
3 x 4 reps

Face Pull (Cable)

Assistance
5 x 15 reps

Kroc Row

Assistance
4 x undefined reps

Wrist Curl behind the back

Assistance
4 x 7 reps

Power Shrugs

Assistance
2 x 20 reps

Incline Curl (Dumbbell)

Assistance
3 x 13 reps

Day 5

Bench Press (barbell)

Assistance
4 x 15 reps

Neck Curl

Assistance
4 x 20 reps

Pushups Rings

Assistance
3 x 10 reps

Decline Sit-up

Assistance
3 x 10 reps

Lying Triceps Extension (Dumbbell)

Assistance
3 x 20 reps

Hammer Curl (Dumbbell)

Assistance
3 x 15 reps

Day 6

Romanian Deadlift 5 sets amrap

Assistance
6 x 10 reps

Cable Shrug In one arm

Assistance
3 x 15 reps

Safety Bar Squat

Assistance
3 x 10 reps

Standing Calf Raise 5 sets amrap

Assistance
3 x 15 reps

Hyperextension

Assistance
3 x 10 reps

Wrist Curl behind the back

Assistance
4 x 7 reps

Week 2

Day 1

Bent-over Row (Barbell)

Assistance
6 x 15 reps

Crunch (Cable)

Assistance
4 x 20 reps

Row Dumbbell Chest Supported

Assistance
3 x 10 reps

Upright Row (Barbell)

Assistance
4 x 10 reps

Neck Extension

Assistance
3 x 20 reps

Baysian Curl

Assistance
3 x 12 reps

Power Shrugs

Assistance
2 x 20 reps

Day 2

Bench Press (barbell)

Assistance
4 x 15 reps

Rear Delt Row (Cable)

Assistance
3 x 15 reps

AD Press

Assistance
3 x 10 reps

Reverse Cable Curl

Assistance
3 x 20 reps

Lateral Raise (Dumbbell)

Assistance
3 x 20 reps

Overhead Cable Triceps Ext (bar)

Assistance
3 x 16 reps

Fly (Dumbbell)

Assistance
3 x 15 reps

Day 3

Safety Bar Squat

Assistance
3 x 10 reps

Neck Curl

Assistance
4 x 20 reps

Hyperextension

Assistance
3 x 10 reps

Crunch (Cable)

Assistance
4 x 20 reps

Single Leg Split Squat

Assistance
3 x 10 reps

Standing Calf Raise 5 sets amrap

Assistance
3 x 15 reps

Day 4

Chin-up 25 reps

Assistance
3 x 4 reps

Face Pull (Cable)

Assistance
5 x 15 reps

Kroc Row

Assistance
4 x undefined reps

Wrist Curl behind the back

Assistance
4 x 7 reps

Power Shrugs

Assistance
2 x 20 reps

Incline Curl (Dumbbell)

Assistance
3 x 13 reps

Day 5

Bench Press (barbell)

Assistance
4 x 15 reps

Neck Curl

Assistance
4 x 20 reps

Pushups Rings

Assistance
3 x 10 reps

Decline Sit-up

Assistance
3 x 10 reps

Lying Triceps Extension (Dumbbell)

Assistance
3 x 20 reps

Hammer Curl (Dumbbell)

Assistance
3 x 15 reps

Day 6

Romanian Deadlift 5 sets amrap

Assistance
6 x 10 reps

Cable Shrug In one arm

Assistance
3 x 15 reps

Safety Bar Squat

Assistance
3 x 10 reps

Standing Calf Raise 5 sets amrap

Assistance
3 x 15 reps

Hyperextension

Assistance
3 x 10 reps

Wrist Curl behind the back

Assistance
4 x 7 reps

Week 3

Day 1

Bent-over Row (Barbell)

Assistance
6 x 15 reps

Crunch (Cable)

Assistance
4 x 20 reps

Row Dumbbell Chest Supported

Assistance
3 x 10 reps

Upright Row (Barbell)

Assistance
4 x 10 reps

Neck Extension

Assistance
3 x 20 reps

Baysian Curl

Assistance
3 x 12 reps

Power Shrugs

Assistance
2 x 20 reps

Day 2

Bench Press (barbell)

Assistance
4 x 15 reps

Rear Delt Row (Cable)

Assistance
3 x 15 reps

AD Press

Assistance
3 x 10 reps

Reverse Cable Curl

Assistance
3 x 20 reps

Lateral Raise (Dumbbell)

Assistance
3 x 20 reps

Overhead Cable Triceps Ext (bar)

Assistance
3 x 16 reps

Fly (Dumbbell)

Assistance
3 x 15 reps

Day 3

Safety Bar Squat

Assistance
3 x 10 reps

Neck Curl

Assistance
4 x 20 reps

Hyperextension

Assistance
3 x 10 reps

Crunch (Cable)

Assistance
4 x 20 reps

Single Leg Split Squat

Assistance
3 x 10 reps

Standing Calf Raise 5 sets amrap

Assistance
3 x 15 reps

Day 4

Chin-up 25 reps

Assistance
3 x 4 reps

Face Pull (Cable)

Assistance
5 x 15 reps

Kroc Row

Assistance
4 x undefined reps

Wrist Curl behind the back

Assistance
4 x 7 reps

Power Shrugs

Assistance
2 x 20 reps

Incline Curl (Dumbbell)

Assistance
3 x 13 reps

Day 5

Bench Press (barbell)

Assistance
4 x 15 reps

Neck Curl

Assistance
4 x 20 reps

Pushups Rings

Assistance
3 x 10 reps

Decline Sit-up

Assistance
3 x 10 reps

Lying Triceps Extension (Dumbbell)

Assistance
3 x 20 reps

Hammer Curl (Dumbbell)

Assistance
3 x 15 reps

Day 6

Romanian Deadlift 5 sets amrap

Assistance
6 x 10 reps

Cable Shrug In one arm

Assistance
3 x 15 reps

Safety Bar Squat

Assistance
3 x 10 reps

Standing Calf Raise 5 sets amrap

Assistance
3 x 15 reps

Hyperextension

Assistance
3 x 10 reps

Wrist Curl behind the back

Assistance
4 x 7 reps

Week 4

Day 1

Bent-over Row (Barbell)

Assistance
6 x 15 reps

Crunch (Cable)

Assistance
4 x 20 reps

Row Dumbbell Chest Supported

Assistance
3 x 10 reps

Upright Row (Barbell)

Assistance
4 x 10 reps

Neck Extension

Assistance
3 x 20 reps

Baysian Curl

Assistance
3 x 12 reps

Power Shrugs

Assistance
2 x 20 reps

Day 2

Bench Press (barbell)

Assistance
4 x 15 reps

Rear Delt Row (Cable)

Assistance
3 x 15 reps

AD Press

Assistance
3 x 10 reps

Reverse Cable Curl

Assistance
3 x 20 reps

Lateral Raise (Dumbbell)

Assistance
3 x 20 reps

Overhead Cable Triceps Ext (bar)

Assistance
3 x 16 reps

Fly (Dumbbell)

Assistance
3 x 15 reps

Day 3

Safety Bar Squat

Assistance
3 x 10 reps

Neck Curl

Assistance
4 x 20 reps

Hyperextension

Assistance
3 x 10 reps

Crunch (Cable)

Assistance
4 x 20 reps

Single Leg Split Squat

Assistance
3 x 10 reps

Standing Calf Raise 5 sets amrap

Assistance
3 x 15 reps

Day 4

Chin-up 25 reps

Assistance
3 x 4 reps

Face Pull (Cable)

Assistance
5 x 15 reps

Kroc Row

Assistance
4 x undefined reps

Wrist Curl behind the back

Assistance
4 x 7 reps

Power Shrugs

Assistance
2 x 20 reps

Incline Curl (Dumbbell)

Assistance
3 x 13 reps

Day 5

Bench Press (barbell)

Assistance
4 x 15 reps

Neck Curl

Assistance
4 x 20 reps

Pushups Rings

Assistance
3 x 10 reps

Decline Sit-up

Assistance
3 x 10 reps

Lying Triceps Extension (Dumbbell)

Assistance
3 x 20 reps

Hammer Curl (Dumbbell)

Assistance
3 x 15 reps

Day 6

Romanian Deadlift 5 sets amrap

Assistance
6 x 10 reps

Cable Shrug In one arm

Assistance
3 x 15 reps

Safety Bar Squat

Assistance
3 x 10 reps

Standing Calf Raise 5 sets amrap

Assistance
3 x 15 reps

Hyperextension

Assistance
3 x 10 reps

Wrist Curl behind the back

Assistance
4 x 7 reps

Week 5

Day 1

Bent-over Row (Barbell)

Assistance
6 x 15 reps

Crunch (Cable)

Assistance
4 x 20 reps

Row Dumbbell Chest Supported

Assistance
3 x 10 reps

Upright Row (Barbell)

Assistance
4 x 10 reps

Neck Extension

Assistance
3 x 20 reps

Baysian Curl

Assistance
3 x 12 reps

Power Shrugs

Assistance
2 x 20 reps

Day 2

Bench Press (barbell)

Assistance
4 x 15 reps

Rear Delt Row (Cable)

Assistance
3 x 15 reps

AD Press

Assistance
3 x 10 reps

Reverse Cable Curl

Assistance
3 x 20 reps

Lateral Raise (Dumbbell)

Assistance
3 x 20 reps

Overhead Cable Triceps Ext (bar)

Assistance
3 x 16 reps

Fly (Dumbbell)

Assistance
3 x 15 reps

Day 3

Safety Bar Squat

Assistance
3 x 10 reps

Neck Curl

Assistance
4 x 20 reps

Hyperextension

Assistance
3 x 10 reps

Crunch (Cable)

Assistance
4 x 20 reps

Single Leg Split Squat

Assistance
3 x 10 reps

Standing Calf Raise 5 sets amrap

Assistance
3 x 15 reps

Day 4

Chin-up 25 reps

Assistance
3 x 4 reps

Face Pull (Cable)

Assistance
5 x 15 reps

Kroc Row

Assistance
4 x undefined reps

Wrist Curl behind the back

Assistance
4 x 7 reps

Power Shrugs

Assistance
2 x 20 reps

Incline Curl (Dumbbell)

Assistance
3 x 13 reps

Day 5

Bench Press (barbell)

Assistance
4 x 15 reps

Neck Curl

Assistance
4 x 20 reps

Pushups Rings

Assistance
3 x 10 reps

Decline Sit-up

Assistance
3 x 10 reps

Lying Triceps Extension (Dumbbell)

Assistance
3 x 20 reps

Hammer Curl (Dumbbell)

Assistance
3 x 15 reps

Day 6

Romanian Deadlift 5 sets amrap

Assistance
6 x 10 reps

Cable Shrug In one arm

Assistance
3 x 15 reps

Safety Bar Squat

Assistance
3 x 10 reps

Standing Calf Raise 5 sets amrap

Assistance
3 x 15 reps

Hyperextension

Assistance
3 x 10 reps

Wrist Curl behind the back

Assistance
4 x 7 reps

Week 6

Day 1

Bent-over Row (Barbell)

Assistance
6 x 15 reps

Crunch (Cable)

Assistance
4 x 20 reps

Row Dumbbell Chest Supported

Assistance
3 x 10 reps

Upright Row (Barbell)

Assistance
4 x 10 reps

Neck Extension

Assistance
3 x 20 reps

Baysian Curl

Assistance
3 x 12 reps

Power Shrugs

Assistance
2 x 20 reps

Day 2

Bench Press (barbell)

Assistance
4 x 15 reps

Rear Delt Row (Cable)

Assistance
3 x 15 reps

AD Press

Assistance
3 x 10 reps

Reverse Cable Curl

Assistance
3 x 20 reps

Lateral Raise (Dumbbell)

Assistance
3 x 20 reps

Overhead Cable Triceps Ext (bar)

Assistance
3 x 16 reps

Fly (Dumbbell)

Assistance
3 x 15 reps

Day 3

Safety Bar Squat

Assistance
3 x 10 reps

Neck Curl

Assistance
4 x 20 reps

Hyperextension

Assistance
3 x 10 reps

Crunch (Cable)

Assistance
4 x 20 reps

Single Leg Split Squat

Assistance
3 x 10 reps

Standing Calf Raise 5 sets amrap

Assistance
3 x 15 reps

Day 4

Chin-up 25 reps

Assistance
3 x 4 reps

Face Pull (Cable)

Assistance
5 x 15 reps

Kroc Row

Assistance
4 x undefined reps

Wrist Curl behind the back

Assistance
4 x 7 reps

Power Shrugs

Assistance
2 x 20 reps

Incline Curl (Dumbbell)

Assistance
3 x 13 reps

Day 5

Bench Press (barbell)

Assistance
4 x 15 reps

Neck Curl

Assistance
4 x 20 reps

Pushups Rings

Assistance
3 x 10 reps

Decline Sit-up

Assistance
3 x 10 reps

Lying Triceps Extension (Dumbbell)

Assistance
3 x 20 reps

Hammer Curl (Dumbbell)

Assistance
3 x 15 reps

Day 6

Romanian Deadlift 5 sets amrap

Assistance
6 x 10 reps

Cable Shrug In one arm

Assistance
3 x 15 reps

Safety Bar Squat

Assistance
3 x 10 reps

Standing Calf Raise 5 sets amrap

Assistance
3 x 15 reps

Hyperextension

Assistance
3 x 10 reps

Wrist Curl behind the back

Assistance
4 x 7 reps

Week 7

Day 1

Bent-over Row (Barbell)

Assistance
6 x 15 reps

Crunch (Cable)

Assistance
4 x 20 reps

Row Dumbbell Chest Supported

Assistance
3 x 10 reps

Upright Row (Barbell)

Assistance
4 x 10 reps

Neck Extension

Assistance
3 x 20 reps

Baysian Curl

Assistance
3 x 12 reps

Power Shrugs

Assistance
2 x 20 reps

Day 2

Bench Press (barbell)

Assistance
4 x 15 reps

Rear Delt Row (Cable)

Assistance
3 x 15 reps

AD Press

Assistance
3 x 10 reps

Reverse Cable Curl

Assistance
3 x 20 reps

Lateral Raise (Dumbbell)

Assistance
3 x 20 reps

Overhead Cable Triceps Ext (bar)

Assistance
3 x 16 reps

Fly (Dumbbell)

Assistance
3 x 15 reps

Day 3

Safety Bar Squat

Assistance
3 x 10 reps

Neck Curl

Assistance
4 x 20 reps

Hyperextension

Assistance
3 x 10 reps

Crunch (Cable)

Assistance
4 x 20 reps

Single Leg Split Squat

Assistance
3 x 10 reps

Standing Calf Raise 5 sets amrap

Assistance
3 x 15 reps

Day 4

Chin-up 25 reps

Assistance
3 x 4 reps

Face Pull (Cable)

Assistance
5 x 15 reps

Kroc Row

Assistance
4 x undefined reps

Wrist Curl behind the back

Assistance
4 x 7 reps

Power Shrugs

Assistance
2 x 20 reps

Incline Curl (Dumbbell)

Assistance
3 x 13 reps

Day 5

Bench Press (barbell)

Assistance
4 x 15 reps

Neck Curl

Assistance
4 x 20 reps

Pushups Rings

Assistance
3 x 10 reps

Decline Sit-up

Assistance
3 x 10 reps

Lying Triceps Extension (Dumbbell)

Assistance
3 x 20 reps

Hammer Curl (Dumbbell)

Assistance
3 x 15 reps

Day 6

Romanian Deadlift 5 sets amrap

Assistance
6 x 10 reps

Cable Shrug In one arm

Assistance
3 x 15 reps

Safety Bar Squat

Assistance
3 x 10 reps

Standing Calf Raise 5 sets amrap

Assistance
3 x 15 reps

Hyperextension

Assistance
3 x 10 reps

Wrist Curl behind the back

Assistance
4 x 7 reps

Week 8

Day 1

Bent-over Row (Barbell)

Assistance
6 x 15 reps

Crunch (Cable)

Assistance
4 x 20 reps

Row Dumbbell Chest Supported

Assistance
3 x 10 reps

Upright Row (Barbell)

Assistance
4 x 10 reps

Neck Extension

Assistance
3 x 20 reps

Baysian Curl

Assistance
3 x 12 reps

Power Shrugs

Assistance
2 x 20 reps

Day 2

Bench Press (barbell)

Assistance
4 x 15 reps

Rear Delt Row (Cable)

Assistance
3 x 15 reps

AD Press

Assistance
3 x 10 reps

Reverse Cable Curl

Assistance
3 x 20 reps

Lateral Raise (Dumbbell)

Assistance
3 x 20 reps

Overhead Cable Triceps Ext (bar)

Assistance
3 x 16 reps

Fly (Dumbbell)

Assistance
3 x 15 reps

Day 3

Safety Bar Squat

Assistance
3 x 10 reps

Neck Curl

Assistance
4 x 20 reps

Hyperextension

Assistance
3 x 10 reps

Crunch (Cable)

Assistance
4 x 20 reps

Single Leg Split Squat

Assistance
3 x 10 reps

Standing Calf Raise 5 sets amrap

Assistance
3 x 15 reps

Day 4

Chin-up 25 reps

Assistance
3 x 4 reps

Face Pull (Cable)

Assistance
5 x 15 reps

Kroc Row

Assistance
4 x undefined reps

Wrist Curl behind the back

Assistance
4 x 7 reps

Power Shrugs

Assistance
2 x 20 reps

Incline Curl (Dumbbell)

Assistance
3 x 13 reps

Day 5

Bench Press (barbell)

Assistance
4 x 15 reps

Neck Curl

Assistance
4 x 20 reps

Pushups Rings

Assistance
3 x 10 reps

Decline Sit-up

Assistance
3 x 10 reps

Lying Triceps Extension (Dumbbell)

Assistance
3 x 20 reps

Hammer Curl (Dumbbell)

Assistance
3 x 15 reps

Day 6

Romanian Deadlift 5 sets amrap

Assistance
6 x 10 reps

Cable Shrug In one arm

Assistance
3 x 15 reps

Safety Bar Squat

Assistance
3 x 10 reps

Standing Calf Raise 5 sets amrap

Assistance
3 x 15 reps

Hyperextension

Assistance
3 x 10 reps

Wrist Curl behind the back

Assistance
4 x 7 reps

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