Intermediate–AdvancedFree

The Nordic Berserker

James V.· Jun 2024

5athletes running this program

Free on iOS & Android

Overview

Length

12 weeks

Days / week

6 days

Level

Intermediate, Advanced

Goal

Athletics, Muscle, Strength, Bodyweight Fitness, Women's

Equipment

Full Gym

Session length

90 min

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.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Quadriceps

14.1%

Other

9.4%

Triceps

9.1%

Hamstrings

8.9%

Upper Back

8.3%

Glutes

8.1%

Front Delts

6.4%

Chest

5.8%

Biceps

5.7%

Middle Delts

5.6%

Abs

5.5%

Lats

4.3%

Lower Back

3.4%

Forearms

Olympic

1.3%

Rear Delts

1.2%

Adductors

0.7%

Abductors

0.2%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	1km Row	2	0 min	—
2	Suitcase Carry	4	1 min	@8
3	Bicycle Crunch	1	50 reps	@10
4	Mountain Climber	1	50 reps	@10
5	Windshield Wipers	1	50 reps	@10
6	Lying Leg Raise	1	50 reps	@10
7	Plank	1	1 min	@10
8	Jump Rope	3	50 reps	@10

#	Exercise	Sets	Reps	Load
Superset
1A	Hammer Curl	1	20 reps	@7
		1	15 reps	@7
		1	12 reps	@7
		1	10 reps	@7
1B	V-Handle Tricep Pushdown (Cable)	1	20 reps	@7
		1	15 reps	@7
		1	12 reps	@7
		1	10 reps	@7
2	Spider Curl	1	20 reps	@7
		1	15 reps	@7
		1	12 reps	@7
Superset
3A	Tricep Rope Push Down (Cable)	2	20 reps	@7
3B	Incline Curl (Dumbbell)	2	20 reps	@7
Superset
4A	Overhead Tricep Extension (Cable)	1	50 reps	@7
		1	40 reps	@7
		1	30 reps	@7
		1	20 reps	@7
4B	Bicep Curl (Cable)	1	50 reps	@7
		1	40 reps	@7
		1	30 reps	@7
		1	20 reps	@7
Superset

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	4	7 reps	@7
2	Clean and Press	1	12 reps	@7
		1	10 reps	@7
		1	8 reps	@7
3	Kettlebell Swing	1	15 reps	@7
		1	12 reps	@7
4	Leg Press (45 Degrees)	1	25 reps	@7
		1	50 reps	@7
5	Leg Extension	1	20 reps	@7
		1	15 reps	@7
		1	12 reps	@7
		1	10 reps	@7
6	Lying Leg Curl	1	20 reps	@7
		1	15 reps	@7
		1	12 reps	@7
		1	10 reps	@7
7	Box Jump	5	10 reps	@8

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	4	7 reps	@7
2	Incline Bench Press (Dumbbell)	1	15 reps	@7
		1	10 reps	@7
		1	6 reps	@7.5
3	Single Arm Row (Dumbbell)	2	10 reps	@7
		1	6 reps	@7.5
4	Shoulder Press (Plate Loaded)	1	20 reps	@7
		1	15 reps	@7
		1	12 reps	@7
		1	10 reps	@7.5
5	Face Pull	1	20 reps	@7
		1	15 reps	@7
		1	12 reps	@7
		1	10 reps	@7
6	Pec Deck (Machine)	1	20 reps	@7
		1	15 reps	@7
		1	12 reps	@7
		1	10 reps	@7
7	Upright Row (Cable)	1	20 reps	@7
		1	15 reps	@7
		1	12 reps	@7
		1	10 reps	@7

#	Exercise	Sets	Reps	Load
1	Hack Squat	1	20 reps	@7
		1	15 reps	@7
		1	12 reps	@7
		1	10 reps	@7
2	Split Squat (Smith Machine)	3	10 reps	@7
3	Romanian Deadlift (Dumbbell)	1	20 reps	@7
		1	15 reps	@7
		1	12 reps	@7
		1	10 reps	@7
4	Lying Leg Curl	1	20 reps	@7
		1	15 reps	@7
		1	12 reps	@7
		1	10 reps	@7
5	Leg Extension	1	20 reps	@7
		1	15 reps	@7
		1	12 reps	@7
		1	10 reps	@7
6	Leg Press (45 Degrees)	1	100 reps	@10
7	Burpee	3	10 reps	@10
8	Elliptical	1	15 min	@10

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	4	7 reps	@7
2	Bent Over Row (Barbell)	1	12 reps	@7
		1	10 reps	@7
		1	8 reps	@7
		1	6 reps	@7
3	Arnold Press	1	20 reps	@7
		1	8 reps	@7.5
4	Pull-Up (Bodyweight)	5	6 reps	@10
5	Dip (Bodyweight)	4	12 reps	@10
6	Run	5	0 min	@8
Superset

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, The Nordic Berserker is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

The Nordic Berserker is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

The Nordic Berserker is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

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