Doom Slayer

Build Muscle

8 weeks / 6 days per week

Six days a week. Pull Push Legs

Reviews

0 reviews

Week 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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

More templates like Doom Slayer

Slightly Less Boring But Big/First Set Last
Build Muscle
3 weeks / 4 days per week
Full Body Boring But Big 3 Day
Build Muscle
4 weeks / 3 days per week
Portal’s 5x5/3/1, Anchor
Build Muscle
3 weeks / 4 days per week
3 Day Juggernaut Method
Build Muscle
16 weeks / 3 days per week

KeyLifts

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)

Crunch (Cable)

Row Dumbbell Chest Supported

Upright Row (Barbell)

Neck Extension

Baysian Curl

Power Shrugs

Day 2

Bench Press (barbell)

Rear Delt Row (Cable)

AD Press

Reverse Cable Curl

Lateral Raise (Dumbbell)

Overhead Cable Triceps Ext (bar)

Fly (Dumbbell)

Day 3

Safety Bar Squat

Neck Curl

Hyperextension

Crunch (Cable)

Single Leg Split Squat

Standing Calf Raise 5 sets amrap

Day 4

Chin-up 25 reps

Face Pull (Cable)

Kroc Row

Wrist Curl behind the back

Power Shrugs

Incline Curl (Dumbbell)

Day 5

Bench Press (barbell)

Neck Curl

Pushups Rings

Decline Sit-up

Lying Triceps Extension (Dumbbell)

Hammer Curl (Dumbbell)

Day 6

Romanian Deadlift 5 sets amrap

Cable Shrug In one arm

Safety Bar Squat

Standing Calf Raise 5 sets amrap

Hyperextension

Wrist Curl behind the back

Week 2

Day 1

Bent-over Row (Barbell)

Crunch (Cable)

Row Dumbbell Chest Supported

Upright Row (Barbell)

Neck Extension

Baysian Curl

Power Shrugs

Day 2

Bench Press (barbell)

Rear Delt Row (Cable)

AD Press

Reverse Cable Curl

Lateral Raise (Dumbbell)

Overhead Cable Triceps Ext (bar)

Fly (Dumbbell)

Day 3

Safety Bar Squat

Neck Curl

Hyperextension

Crunch (Cable)

Single Leg Split Squat

Standing Calf Raise 5 sets amrap

Day 4

Chin-up 25 reps

Face Pull (Cable)

Kroc Row

Wrist Curl behind the back