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Beserk
by Tristan D.
7 athletes joined
Program Description
To get the guts physique, which is massive upper back and lats, thick abs, large chest and broad rear delts. You will work out 5 days of the week in an order that you choose, you cannot have two lower days in a row. The same goes for upper. You cannot have more than 3 days training without a rest day.
Program Overview
Level
Advanced
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
40 minutes
Created
Jul 06, 2024 07:43
Last Edited
Jul 13, 2024 12:53
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Week 1
1 / 1 Weeks
Day 1
1
Spider Curl
2 Sets
8-10 Reps
@7.5
2
Shrug (Barbell)
3 Sets
12-15 Reps
@8
3
Rack Pull (Barbell)
3 Sets
10-12 Reps
@8.5
4
Pendlay Row
3 Sets
10-12 Reps
@8.5
5
Incline Bench Press (Barbell)
4 Sets
10 Reps
@8
6
Neck Curl
2 Sets
AMRAP
@8
7
Bicep Curl (Barbell)
2 Sets
8-10 Reps
@8
Day 2
1
Barbell Row
4 Sets
10-12 Reps
@8
2
Decline Sit Up (Bodyweight)
2 Sets
AMRAP
@9
3
Goblet Squat
2 Sets
10-15 Reps
@8
4
Snatch Deadlift
3 Sets
10-12 Reps
@8
5
Pull-Up (Bodyweight)
2 Sets
AMRAP
@7.5
6
Bench Press (Paused)
4 Sets
10 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
4 Sets
10 Reps
@8
2
Pendlay Row
3 Sets
10-12 Reps
@8
3
High Pull
3 Sets
8-12 Reps
@8
4
Dumbbell Row
3 Sets
12-16 Reps
@8
5
Dumbbell Bench Pullover
3 Sets
8-12 Reps
@8
6
Lying Leg Raise
2 Sets
15-20 Reps
@8
Day 4
1
Power Jerk
3 Sets
8-10 Reps
@8
2
Pendlay Row
3 Sets
10-12 Reps
@8
3
Deadlift (Paused)
3 Sets
8-12 Reps
@8
4
Rack Pull (Barbell)
3 Sets
10-12 Reps
@8
5
Standing Calf Raise
2 Sets
AMRAP
@9
6
Bench Press (Barbell)
4 Sets
10 Reps
@8.5
7
Lying Leg Raise
3 Sets
15-20 Reps
@8
Day 5
1
High Pull
3 Sets
8-12 Reps
@8
2
Pullover (Dumbbell)
3 Sets
10-15 Reps
@8
3
Bench Press (Barbell)
4 Sets
10 Reps
@8
4
Arnold Press
3 Sets
12-15 Reps
@8
5
Lying Rear Lateral Raise
2 Sets
10-12 Reps
@8
6
Lying Leg Raise
2 Sets
12-24 Reps
@8