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Beserk

by Tristan D.
8 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
    Jun 18, 2025 11:38

Summary

Unleash your inner beast with the Beserk workout program, a high-intensity, one-week challenge designed for serious lifters. With five days of targeted training, you'll focus on upper and lower body strength, emphasizing muscle groups like the back, chest, and legs. Each session combines compound lifts and isolation exercises to maximize gains and enhance your overall physique. Get ready to push your limits and transform your strength in just one week!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
2
8-10 reps
RPE 7.5
2
Shrug (Barbell)
3
12-15 reps
RPE 8
3
Rack Pull (Barbell)
3
10-12 reps
RPE 8.5
4
Pendlay Row
3
10-12 reps
RPE 8.5
5
Incline Bench Press (Barbell)
4
10 reps
RPE 8
6
Neck Curl
2
AMRAP
RPE 8
7
Bicep Curl (Barbell)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
10-12 reps
RPE 8
2
Decline Sit Up (Bodyweight)
2
AMRAP
RPE 9
3
Goblet Squat
2
10-15 reps
RPE 8
4
Snatch Deadlift
3
10-12 reps
RPE 8
5
Pull-Up (Bodyweight)
2
AMRAP
RPE 7.5
6
Bench Press (Paused)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
RPE 8
2
Pendlay Row
3
10-12 reps
RPE 8
3
High Pull
3
8-12 reps
RPE 8
4
Dumbbell Row
3
12-16 reps
RPE 8
5
Dumbbell Bench Pullover
3
8-12 reps
RPE 8
6
Lying Leg Raise
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
3
8-10 reps
RPE 8
2
Pendlay Row
3
10-12 reps
RPE 8
3
Deadlift (Paused)
3
8-12 reps
RPE 8
4
Rack Pull (Barbell)
3
10-12 reps
RPE 8
5
Standing Calf Raise
2
AMRAP
RPE 9
6
Bench Press (Barbell)
4
10 reps
RPE 8.5
7
Lying Leg Raise
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Pull
3
8-12 reps
RPE 8
2
Pullover (Dumbbell)
3
10-15 reps
RPE 8
3
Bench Press (Barbell)
4
10 reps
RPE 8
4
Arnold Press
3
12-15 reps
RPE 8
5
Lying Rear Lateral Raise
2
10-12 reps
RPE 8
6
Lying Leg Raise
2
12-24 reps
RPE 8
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