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Skibidi bericks workout

by Erick B.
3 athletes joined

Program Description

Hypertrophy and building muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 27, 2024 01:23
  • Last Edited
    Jun 18, 2025 09:48

Summary

Unleash your strength with the Skibidi Bericks Workout, a dynamic 5-week program designed to sculpt your chest and triceps. Committing just 4 days a week, you'll engage in a variety of exercises, including the Pec Deck, Bench Press, and Skull Crushers, all tailored to maximize muscle growth and endurance. This program is perfect for those looking to elevate their lifting game and achieve impressive results. Get ready to push your limits and transform your upper body!
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
2
Bench Press (Paused)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
3
Chest Press (Machine)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
4
Skull Crusher (Barbell)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
6
Overhead Tricep Extension (Cable)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
2
Bench Press (Paused)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
3
Chest Press (Machine)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
5
Front Raise
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
6
Skull Crusher (Barbell)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
2
Bench Press (Paused)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
3
Chest Press (Machine)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
5
Front Raise
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
6
Skull Crusher (Barbell)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
2
Bench Press (Paused)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
3
Chest Press (Machine)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
5
Front Raise
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
6
Skull Crusher (Barbell)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
2
Bench Press (Paused)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
3
Chest Press (Machine)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
5
Front Raise
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
6
Skull Crusher (Barbell)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
7
Tricep Pushdown (Cable)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
2
Dumbbell Row
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
3
Seated Row (Cable)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
4
Standing Pullover (Cable)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
5
Incline Curl (Dumbbell)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
6
Preacher Curl (Dumbbell)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
7
Hammer Curl
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
8
Spider Curl
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
2
Dumbbell Row
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
3
Seated Row (Cable)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
4
Standing Pullover (Cable)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
5
Incline Curl (Dumbbell)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
6
Preacher Curl (Dumbbell)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
7
Hammer Curl
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
8
Spider Curl
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
2
Leg Press
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
3
Standing Calf Raise
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
4
Hip Thrust (Barbell)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
5
Russian Twist (Dumbbell)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
6
Cable Crunch
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
7
Abs Crunch (Machine)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
2
Lateral Raise (Dumbbell)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
3
Front Raise
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
4
Reverse Wrist Curl (Barbell)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
5
Wrist Curls
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
6
Shrug (Dumbbell)
1
1
1
1
1
15 reps
9 reps
6 reps
4 reps
5 reps
-
-
-
-
-
Week 1
1 / 5 Weeks
Day 2
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
2
Dumbbell Row
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
4
Standing Pullover (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
6
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
7
Hammer Curl
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
8
Spider Curl
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
Day 3
1
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
2
Leg Press
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
3
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
5
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
6
Cable Crunch
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
7
Abs Crunch (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
Day 1
1
Pec Deck (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
2
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
3
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
4
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
Day 4
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
3
Front Raise
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
4
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
5
Wrist Curls
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-
6
Shrug (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
9 Reps
6 Reps
4 Reps
5 Reps
-
-
-
-
-