Natural Hypertrophy | The ULTIMATE PPL Program (Doom Slayer Physique) @NaturalHypertrophy | Uploaded November 2023 | Updated October 2024, 2 hours ago.
If you want to support my work: ko-fi.com/naturalhypertrophy
Silver Era Full Body Program: youtube.com/watch?v=g-pqgciOSgE
Unlimited Hypertrophy Method: youtube.com/watch?v=1TKqwXCge9E
Doom Slayer PPL Program:
Pull 1:
Barbell row OR T-bar row 3x6-10 + Cable crunches OR Machine crunches 3x10-15
Machine high row OR Lat pulldowns 3x10-15 + Upright rows OR Y raises 3x10-15
Neck extensions 3x15-20 + Curls (DB or EZ) OR Cable curls 3x8-12 + Farmers carries 3x30m OR Shrugs (DB or BB) 3x10-15
Push 1:
Dips OR Bench press 3x6-10 + Rear delt row OR Reverse peck deck 3x10-15
AD press OR Military press 4x8-12 + Hammer curls OR Reverse curls 4x8-12
Cable lateral raises OR Bulldozer lateral raises 4x10-15 + Crossbody extensions OR Katana extensions 4x8-12 + Cable chest flies OR Peck deck 4x6-10
Legs 1:
Barbell back squat OR Hack squat 3x6-10 + Neck flexions 3x10-15
Hyperextensions OR Leg curls 4x8-12 + Russian twists OR Windshield wipers 4x10-15
Leg extensions OR Sissy squats 3x10-15 + Seated OR Donkey calf raises 3x15-20
Pull 2:
Weighted pull-ups OR Weighted chin-ups 3x3-5 + Face-pulls OR Powell raises 3x10-15
Kroc rows OR Meadows rows 4x6-12 + Goose neck wrist curls OR Pronation twists 4x10-15
Power shrugs OR Block pulls 3x6-10 + Preacher curls (DB / EZ) OR Incline curls 3x6-12
Push 2:
Incline press (DB / BB) OR Incline smith press 3x8-12 + Neck flexions/extensions 3x10-15
Converging chest press OR Weighted push-ups 3x6-10 + Decline sit-ups OR Dragon flies 3x8-12
JM press (BB / Smith) OR Skull-crushers (DB / EZ) 4x8-12 + Hangman curls OR Hammer preacher curls 4x6-10
Leg 2:
RDLs OR Good mornings 2x6-12 + DB rear delt swings OR Incline DB shrugs 2x8-12
Smith machine squat OR Leg press 3x8-12 + Standing OR Leg press calf raises 3x10-15
GHR OR Nordic hamstring curls 3x10-15 + Dead-hangs 3x1min OR Wrist roller extensions 3x5
If you want to support my work: ko-fi.com/naturalhypertrophy
Silver Era Full Body Program: youtube.com/watch?v=g-pqgciOSgE
Unlimited Hypertrophy Method: youtube.com/watch?v=1TKqwXCge9E
Doom Slayer PPL Program:
Pull 1:
Barbell row OR T-bar row 3x6-10 + Cable crunches OR Machine crunches 3x10-15
Machine high row OR Lat pulldowns 3x10-15 + Upright rows OR Y raises 3x10-15
Neck extensions 3x15-20 + Curls (DB or EZ) OR Cable curls 3x8-12 + Farmers carries 3x30m OR Shrugs (DB or BB) 3x10-15
Push 1:
Dips OR Bench press 3x6-10 + Rear delt row OR Reverse peck deck 3x10-15
AD press OR Military press 4x8-12 + Hammer curls OR Reverse curls 4x8-12
Cable lateral raises OR Bulldozer lateral raises 4x10-15 + Crossbody extensions OR Katana extensions 4x8-12 + Cable chest flies OR Peck deck 4x6-10
Legs 1:
Barbell back squat OR Hack squat 3x6-10 + Neck flexions 3x10-15
Hyperextensions OR Leg curls 4x8-12 + Russian twists OR Windshield wipers 4x10-15
Leg extensions OR Sissy squats 3x10-15 + Seated OR Donkey calf raises 3x15-20
Pull 2:
Weighted pull-ups OR Weighted chin-ups 3x3-5 + Face-pulls OR Powell raises 3x10-15
Kroc rows OR Meadows rows 4x6-12 + Goose neck wrist curls OR Pronation twists 4x10-15
Power shrugs OR Block pulls 3x6-10 + Preacher curls (DB / EZ) OR Incline curls 3x6-12
Push 2:
Incline press (DB / BB) OR Incline smith press 3x8-12 + Neck flexions/extensions 3x10-15
Converging chest press OR Weighted push-ups 3x6-10 + Decline sit-ups OR Dragon flies 3x8-12
JM press (BB / Smith) OR Skull-crushers (DB / EZ) 4x8-12 + Hangman curls OR Hammer preacher curls 4x6-10
Leg 2:
RDLs OR Good mornings 2x6-12 + DB rear delt swings OR Incline DB shrugs 2x8-12
Smith machine squat OR Leg press 3x8-12 + Standing OR Leg press calf raises 3x10-15
GHR OR Nordic hamstring curls 3x10-15 + Dead-hangs 3x1min OR Wrist roller extensions 3x5
