ベルセルク 3x FBW push focus \ high volume

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.

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. 

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.

default

Week 1

Week 2

Week 3

Week 4

You can do only more reps than range, if you hit upper range you can add weight

Squat (Barbell)

Deadlift (Barbell)

Incline Bench Press (Barbell)

Chest Fly (Cable)

Lat Pulldown

Barbell Row

Overhead Press (Barbell)

Bench Press (Barbell)

Bench Press (Close Grip)

Chin-Up (Bodyweight)

Alternating Dumbbell Curl

Lateral Raise (Dumbbell)

Seated Row (Cable)

French Press

Pull-Up (Weighted)

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