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The Nordic Berserker
by James V.
2 athletes joined
Program Description
The Viking Berserkers were legendary Norse warriors known for their fierce battle rage and exceptional strength. To develop a workout program inspired by Berserker strength and fitness, we would focus on high-intensity training, explosive movements, mental toughness, and conditioning.
Program Overview
Level
Intermediate, Novice, Advanced
Goal
Athletics, Powerbuilding, Bodyweight Fitness, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jun 24, 2024 05:04
Last Edited
Jun 29, 2024 04:04
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Week 1
1 / 12 Weeks
Day 3
1
1km Row
2 Sets
2
Suitcase Carry
4 Sets
1 mins
@8
3
Bicycle Crunch
1 Set
50 Reps
@10
4
Mountain Climber
1 Set
50 Reps
@10
5
Windshield Wipers
1 Set
50 Reps
@10
6
Lying Leg Raise
1 Set
50 Reps
@10
7
Plank
1 Set
1 mins
@10
8
Jump Rope
3 Sets
50 Reps
@10
Day 6
1A
Hammer Curl
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@7
@7
@7
@7
1B
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@7
@7
@7
@7
2
Spider Curl
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@7
@7
@7
3A
Tricep Rope Push Down (Cable)
2 Sets
20 Reps
@7
3B
Incline Curl (Dumbbell)
2 Sets
20 Reps
@7
4A
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
20 Reps
@7
@7
@7
@7
4B
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
20 Reps
@7
@7
@7
@7
Day 2
1
Squat (Barbell)
4 Sets
7 Reps
@7
2
Clean and Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
3
Kettlebell Swing
1 Set
1 Set
15 Reps
12 Reps
@7
@7
4
Leg Press (45 Degrees)
1 Set
1 Set
25 Reps
50 Reps
@7
@7
5
Leg Extension
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@7
@7
@7
@7
6
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@7
@7
@7
@7
7
Box Jump
5 Sets
10 Reps
@8
Day 4
1
Deadlift (Barbell)
4 Sets
7 Reps
@7
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
10 Reps
6 Reps
@7
@7
@7.5
3
Single Arm Row (Dumbbell)
2 Sets
1 Set
10 Reps
6 Reps
@7
@7.5
4
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@7
@7
@7
@7.5
5
Face Pull
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@7
@7
@7
@7
6
Pec Deck (Machine)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@7
@7
@7
@7
7
Upright Row (Cable)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@7
@7
@7
@7
Day 5
1
Hack Squat
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@7
@7
@7
@7
2
Split Squat (Smith Machine)
3 Sets
10 Reps
@7
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@7
@7
@7
@7
4
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@7
@7
@7
@7
5
Leg Extension
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@7
@7
@7
@7
6
Leg Press (45 Degrees)
1 Set
100 Reps
@10
7
Burpee
3 Sets
10 Reps
@10
8
Elliptical
1 Set
15 mins
@10
Day 1
1
Bench Press (Barbell)
4 Sets
7 Reps
@7
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@7
@7
@7
@7
3
Arnold Press
1 Set
1 Set
20 Reps
8 Reps
@7
@7.5
4
Pull-Up (Bodyweight)
5 Sets
6 Reps
@10
5
Dip (Bodyweight)
4 Sets
12 Reps
@10
6
Run
5 Sets
@8