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ベルセルク 3x FBW push focus \ high volume

by anotherguy

Program Description

Build basically everything, but it's upper body focus and push focus + arms focus, but you can slightly leverage what you work more changing intensity of exercise. I did this to maximize bulk, I think it would be good to cut some volume and do more lower range reps (5-9 rather than 8-12) on cut. Don't do rest more than needed because workouts are long anyway. In addition to this plan I run and do some light core work like planks sometimes in week. Core work: Progress with reps and time, then do some progression of exercise or add weight if too easy - plank - side plank - hollow body - twists - leg raises

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    100 minutes
  • Created
    Aug 17, 2025 03:02
  • Last Edited
    Aug 17, 2025 08:25
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
10-12 reps
5-8 reps
RPE 7
RPE 8
2
Deadlift (Barbell)
1
4
8-10 reps
5-8 reps
RPE 7
RPE 8
3
Incline Bench Press (Barbell)
1
3
10-12 reps
8-12 reps
RPE 7
RPE 9
4
Chest Fly (Cable)
2
10-15 reps
RPE 9
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Barbell Row
1
3
10-15 reps
8-12 reps
RPE 7
RPE 9
7
Overhead Press (Barbell)
1
2
8-12 reps
6-8 reps
RPE 8
RPE 9
8A
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
8B
Tricep Pushdown (Cable)
4
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
10-12 reps
5-8 reps
RPE 7
RPE 8
2
Deadlift (Barbell)
1
4
8-10 reps
5-8 reps
RPE 7
RPE 8
3
Incline Bench Press (Barbell)
1
3
10-12 reps
8-12 reps
RPE 7
RPE 9
4
Chest Fly (Cable)
2
10-15 reps
RPE 9
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Barbell Row
1
3
10-15 reps
8-12 reps
RPE 7
RPE 9
7
Overhead Press (Barbell)
1
2
8-12 reps
6-8 reps
RPE 8
RPE 9
8A
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
8B
Tricep Pushdown (Cable)
4
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
10-12 reps
5-8 reps
RPE 7
RPE 8
2
Deadlift (Barbell)
1
4
8-10 reps
5-8 reps
RPE 7
RPE 8
3
Incline Bench Press (Barbell)
1
3
10-12 reps
8-12 reps
RPE 7
RPE 9
4
Chest Fly (Cable)
2
10-15 reps
RPE 9
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Barbell Row
1
3
10-15 reps
8-12 reps
RPE 7
RPE 9
7
Overhead Press (Barbell)
1
2
8-12 reps
6-8 reps
RPE 8
RPE 9
8A
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
8B
Tricep Pushdown (Cable)
4
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
10-12 reps
5-8 reps
RPE 7
RPE 8
2
Deadlift (Barbell)
1
4
8-10 reps
5-8 reps
RPE 7
RPE 8
3
Incline Bench Press (Barbell)
1
3
10-12 reps
8-12 reps
RPE 7
RPE 9
4
Chest Fly (Cable)
2
10-15 reps
RPE 9
5
Lat Pulldown
3
8-12 reps
RPE 8
6
Barbell Row
1
3
10-15 reps
8-12 reps
RPE 7
RPE 9
7
Overhead Press (Barbell)
1
2
8-12 reps
6-8 reps
RPE 8
RPE 9
8A
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
8B
Tricep Pushdown (Cable)
4
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
1B
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2
Bench Press (Barbell)
1
2
1
10-12 reps
8-12 reps
8-10 reps
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
3
8-12 reps
-
4
Bench Press (Close Grip)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Chin-Up (Bodyweight)
2
5-8 reps
RPE 10
6
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8
Seated Row (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
1B
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2
Bench Press (Barbell)
1
2
1
10-12 reps
8-12 reps
8-10 reps
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
3
8-12 reps
-
4
Bench Press (Close Grip)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Chin-Up (Bodyweight)
2
5-8 reps
RPE 10
6
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8
Seated Row (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
1B
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2
Bench Press (Barbell)
1
2
1
10-12 reps
8-12 reps
8-10 reps
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
3
8-12 reps
-
4
Bench Press (Close Grip)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Chin-Up (Bodyweight)
2
5-8 reps
RPE 10
6
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8
Seated Row (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
1
2
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
1B
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2
Bench Press (Barbell)
1
2
1
10-12 reps
8-12 reps
8-10 reps
RPE 8
RPE 8
RPE 8
3
Chest Fly (Cable)
3
8-12 reps
-
4
Bench Press (Close Grip)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Chin-Up (Bodyweight)
2
5-8 reps
RPE 10
6
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8
Seated Row (Cable)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
3
10-12 reps
8-12 reps
RPE 8
RPE 8
3
French Press
1
3
8-15 reps
8-12 reps
RPE 8
RPE 9
4
Pull-Up (Weighted)
1
1
2
10-15 reps
8-12 reps
6-8 reps
RPE 8
RPE 9
RPE 10
5
Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 9
6
Deadlift (Barbell)
1
3
10-15 reps
8-12 reps
RPE 7
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 10
8A
Bicep Curl (Barbell)
1
2
1
10-15 reps
8-12 reps
6-8 reps
RPE 9
RPE 10
RPE 10
8B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
8C
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
3
10-12 reps
8-12 reps
RPE 8
RPE 8
3
French Press
1
3
8-15 reps
8-12 reps
RPE 8
RPE 9
4
Pull-Up (Weighted)
1
1
2
10-15 reps
8-12 reps
6-8 reps
RPE 8
RPE 9
RPE 10
5
Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 9
6
Deadlift (Barbell)
1
3
10-15 reps
8-12 reps
RPE 7
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 10
8A
Bicep Curl (Barbell)
1
2
1
10-15 reps
8-12 reps
6-8 reps
RPE 9
RPE 10
RPE 10
8B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
8C
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
3
10-12 reps
8-12 reps
RPE 8
RPE 8
3
French Press
1
3
8-15 reps
8-12 reps
RPE 8
RPE 9
4
Pull-Up (Weighted)
1
1
2
10-15 reps
8-12 reps
6-8 reps
RPE 8
RPE 9
RPE 10
5
Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 9
6
Deadlift (Barbell)
1
3
10-15 reps
8-12 reps
RPE 7
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 10
8A
Bicep Curl (Barbell)
1
2
1
10-15 reps
8-12 reps
6-8 reps
RPE 9
RPE 10
RPE 10
8B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
8C
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10-12 reps
6-8 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
3
10-12 reps
8-12 reps
RPE 8
RPE 8
3
French Press
1
3
8-15 reps
8-12 reps
RPE 8
RPE 9
4
Pull-Up (Weighted)
1
1
2
10-15 reps
8-12 reps
6-8 reps
RPE 8
RPE 9
RPE 10
5
Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 9
6
Deadlift (Barbell)
1
3
10-15 reps
8-12 reps
RPE 7
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 10
8A
Bicep Curl (Barbell)
1
2
1
10-15 reps
8-12 reps
6-8 reps
RPE 9
RPE 10
RPE 10
8B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
8C
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
4 Sets
10-12 Reps
5-8 Reps
@7
@8
2
Deadlift (Barbell)
1 Set
4 Sets
8-10 Reps
5-8 Reps
@7
@8
3
Incline Bench Press (Barbell)
1 Set
3 Sets
10-12 Reps
8-12 Reps
@7
@9
4
Chest Fly (Cable)
2 Sets
10-15 Reps
@9
5
Lat Pulldown
3 Sets
8-12 Reps
@8
6
Barbell Row
1 Set
3 Sets
10-15 Reps
8-12 Reps
@7
@9
7
Overhead Press (Barbell)
1 Set
2 Sets
8-12 Reps
6-8 Reps
@8
@9
8A
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@10
8B
Tricep Pushdown (Cable)
4 Sets
8-15 Reps
@10
Day 2
1A
Leg Press
1 Set
2 Sets
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
1B
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@9
2
Bench Press (Barbell)
1 Set
2 Sets
1 Set
10-12 Reps
8-12 Reps
8-10 Reps
@8
@8
@8
3
Chest Fly (Cable)
3 Sets
8-12 Reps
-
4
Bench Press (Close Grip)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Chin-Up (Bodyweight)
2 Sets
5-8 Reps
@10
6
Alternating Dumbbell Curl
2 Sets
8-12 Reps
@10
7
Lateral Raise (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
8
Seated Row (Cable)
3 Sets
8-12 Reps
@8
Day 3
1
Bench Press (Barbell)
1 Set
3 Sets
10-12 Reps
6-8 Reps
@8
@9
2
Overhead Press (Barbell)
1 Set
3 Sets
10-12 Reps
8-12 Reps
@8
@8
3
French Press
1 Set
3 Sets
8-15 Reps
8-12 Reps
@8
@9
4
Pull-Up (Weighted)
1 Set
1 Set
2 Sets
10-15 Reps
8-12 Reps
6-8 Reps
@8
@9
@10
5
Squat (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7
@9
6
Deadlift (Barbell)
1 Set
3 Sets
10-15 Reps
8-12 Reps
@7
@8
7
Chest Fly (Cable)
3 Sets
8-12 Reps
@10
8A
Bicep Curl (Barbell)
1 Set
2 Sets
1 Set
10-15 Reps
8-12 Reps
6-8 Reps
@9
@10
@10
8B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
8C
Single Arm Rear Delt Fly (Cable)
2 Sets
8-12 Reps
@10