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Lanky to Berserker

by Jayden S.

Program Description

For all the lanky people that need to focus on those legs and arms, this leg and arm focused program will boost those gains.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 22, 2025 07:54
  • Last Edited
    Aug 03, 2025 03:18

Summary

Transform your physique in just 8 weeks with the "Lanky to Berserker" program! Designed for four days a week, this comprehensive strength training regimen targets key muscle groups, including arms, chest, and back, using a mix of cable and dumbbell exercises. Each session is crafted to challenge your limits and build muscle effectively, ensuring you gain strength and size. Get ready to unleash your inner beast and redefine your body!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.2%
Triceps
9.2%
Hamstrings
9%
Biceps
8.8%
Upper Back
8.3%
Glutes
7.9%
Front Delts
7.3%
Middle Delts
6.7%
Chest
6.5%
Lats
5.6%
Lower Back
5%
Abs
4.2%
Forearms
3.7%
Rear Delts
3.5%
Calves
1.7%
Adductors
0.8%
Abductors
0.6%
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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
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
16 reps
RPE 9
2
V-Handle Tricep Pushdown (Cable)
3
16 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
16 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
3
16 reps
RPE 9
5
Skull Crusher (Barbell)
3
16 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
16 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
16 reps
RPE 9
2
V-Handle Tricep Pushdown (Cable)
3
16 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
16 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
3
16 reps
RPE 9
5
Skull Crusher (Barbell)
3
16 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
16 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
16 reps
RPE 9
2
V-Handle Tricep Pushdown (Cable)
3
16 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
16 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
3
16 reps
RPE 9
5
Skull Crusher (Barbell)
3
16 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
16 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
16 reps
RPE 9
2
V-Handle Tricep Pushdown (Cable)
3
16 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
16 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
3
16 reps
RPE 9
5
Skull Crusher (Barbell)
3
16 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
3
16 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
1
3
6-8 reps
6-8 reps
RPE 8
RPE 9
1B
Seated Overhead Press (Barbell)
1
3
8-10 reps
8-10 reps
RPE 8
RPE 9
2A
Incline Curl (Dumbbell)
3
15-20 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
3A
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 9
3B
Hammer Curl (Cable)
3
15-20 reps
RPE 9
4A
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9
4B
Upright Row (Barbell)
3
12-15 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
1
3
6-8 reps
6-8 reps
RPE 8
RPE 9
1B
Seated Overhead Press (Barbell)
1
3
8-10 reps
8-10 reps
RPE 8
RPE 9
2A
Incline Curl (Dumbbell)
3
15-20 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
3A
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 9
3B
Hammer Curl (Cable)
3
15-20 reps
RPE 9
4A
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9
4B
Upright Row (Barbell)
3
12-15 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
1
3
6-8 reps
6-8 reps
RPE 8
RPE 9
1B
Seated Overhead Press (Barbell)
1
3
8-10 reps
8-10 reps
RPE 8
RPE 9
2A
Incline Curl (Dumbbell)
3
15-20 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
3A
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 9
3B
Hammer Curl (Cable)
3
15-20 reps
RPE 9
4A
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9
4B
Upright Row (Barbell)
3
12-15 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
1
3
6-8 reps
6-8 reps
RPE 8
RPE 9
1B
Seated Overhead Press (Barbell)
1
3
8-10 reps
8-10 reps
RPE 8
RPE 9
2A
Incline Curl (Dumbbell)
3
15-20 reps
RPE 9
2B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
3A
Overhead Tricep Extension (Cable)
3
15-20 reps
RPE 9
3B
Hammer Curl (Cable)
3
15-20 reps
RPE 9
4A
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9
4B
Upright Row (Barbell)
3
12-15 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-10 reps
RPE 9
1B
Sissy Squat
3
AMRAP
RPE 10
2
Leg Press
2
16 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 10
5
Seated Calf Raise
3
16 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-10 reps
RPE 9
1B
Sissy Squat
3
AMRAP
RPE 10
2
Leg Press
2
16 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 10
5
Seated Calf Raise
3
16 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-10 reps
RPE 9
1B
Sissy Squat
3
AMRAP
RPE 10
2
Leg Press
2
16 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 10
5
Seated Calf Raise
3
16 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
3
8-10 reps
RPE 9
1B
Sissy Squat
3
AMRAP
RPE 10
2
Leg Press
2
16 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 10
5
Seated Calf Raise
3
16 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 10
5
Seated Calf Raise
2
20 reps
RPE 9.5
6
Decline Crunch (Weighted)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 10
5
Seated Calf Raise
2
20 reps
RPE 9.5
6
Decline Crunch (Weighted)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 10
5
Seated Calf Raise
2
20 reps
RPE 9.5
6
Decline Crunch (Weighted)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
3
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 10
5
Seated Calf Raise
2
20 reps
RPE 9.5
6
Decline Crunch (Weighted)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
8-12 reps
RPE 9
2
Barbell Row
3
8-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
12-15 reps
RPE 9
4
Dumbbell Row
3
12-16 reps
RPE 9
5
Back Extension (Weighted)
2
20 reps
RPE 9
6
Kelso Shrug
2
20 reps
RPE 9
7
Pull-Up (Weighted)
2
10+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
8-12 reps
RPE 9
2
Barbell Row
3
8-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
12-15 reps
RPE 9
4
Dumbbell Row
3
12-16 reps
RPE 9
5
Back Extension (Weighted)
2
20 reps
RPE 9
6
Kelso Shrug
2
20 reps
RPE 9
7
Pull-Up (Weighted)
2
10+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
8-12 reps
RPE 9
2
Barbell Row
3
8-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
12-15 reps
RPE 9
4
Dumbbell Row
3
12-16 reps
RPE 9
5
Back Extension (Weighted)
2
20 reps
RPE 9
6
Kelso Shrug
2
20 reps
RPE 9
7
Pull-Up (Weighted)
2
10+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
3
8-12 reps
RPE 9
2
Barbell Row
3
8-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
12-15 reps
RPE 9
4
Dumbbell Row
3
12-16 reps
RPE 9
5
Back Extension (Weighted)
2
20 reps
RPE 9
6
Kelso Shrug
2
20 reps
RPE 9
7
Pull-Up (Weighted)
2
10+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
2
Pull-Up (Weighted)
4
6-10 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Dumbbell Row
3
10 reps
RPE 9
5
Kelso Shrug
2
20 reps
RPE 9
6
Straight Arm Pulldown
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
2
Pull-Up (Weighted)
4
6-10 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Dumbbell Row
3
10 reps
RPE 9
5
Kelso Shrug
2
20 reps
RPE 9
6
Straight Arm Pulldown
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
2
Pull-Up (Weighted)
4
6-10 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Dumbbell Row
3
10 reps
RPE 9
5
Kelso Shrug
2
20 reps
RPE 9
6
Straight Arm Pulldown
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
2
Pull-Up (Weighted)
4
6-10 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Dumbbell Row
3
10 reps
RPE 9
5
Kelso Shrug
2
20 reps
RPE 9
6
Straight Arm Pulldown
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
2
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3
Good Morning
3
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
6A
Push Press (Dumbell)
3
12-15 reps
RPE 9
6B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
7
Cable Wrist Curl
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
2
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3
Good Morning
3
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
6A
Push Press (Dumbell)
3
12-15 reps
RPE 9
6B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
7
Cable Wrist Curl
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
2
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3
Good Morning
3
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
6A
Push Press (Dumbell)
3
12-15 reps
RPE 9
6B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
7
Cable Wrist Curl
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
2
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
3
Good Morning
3
8-12 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
6A
Push Press (Dumbell)
3
12-15 reps
RPE 9
6B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
7
Cable Wrist Curl
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
RPE 9
2
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 9
3
Good Morning
3
10-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Lateral Raise (Cable)
2
20 reps
RPE 9
7
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
RPE 9
2
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 9
3
Good Morning
3
10-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Lateral Raise (Cable)
2
20 reps
RPE 9
7
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
RPE 9
2
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 9
3
Good Morning
3
10-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Lateral Raise (Cable)
2
20 reps
RPE 9
7
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12-15 reps
RPE 9
2
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 9
3
Good Morning
3
10-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Lying Leg Curl
3
15 reps
RPE 9
6
Lateral Raise (Cable)
2
20 reps
RPE 9
7
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bicep Curl (Cable)
3 Sets
16 Reps
@9
2
V-Handle Tricep Pushdown (Cable)
3 Sets
16 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
16 Reps
@9
4
Incline Hammer Curl (Dumbbell)
3 Sets
16 Reps
@9
5
Skull Crusher (Barbell)
3 Sets
16 Reps
@9
6
Rear Delt Fly (Dumbbell)
3 Sets
16 Reps
@9
7
Reverse Wrist Curl (Dumbbell)
3 Sets
10 Reps
@10
Day 3
1
Bench Press (Wide Grip)
3 Sets
8-12 Reps
@9
2
Barbell Row
3 Sets
8-12 Reps
@9
3
Pec Fly (Dumbbell)
3 Sets
12-15 Reps
@9
4
Dumbbell Row
3 Sets
12-16 Reps
@9
5
Back Extension (Weighted)
2 Sets
20 Reps
@9
6
Kelso Shrug
2 Sets
20 Reps
@9
7
Pull-Up (Weighted)
2 Sets
10+ Reps
@10
Day 2
1A
Squat (Smith Machine)
3 Sets
8-10 Reps
@9
1B
Sissy Squat
3 Sets
AMRAP
@10
2
Leg Press
2 Sets
16 Reps
@10
3
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
@10
5
Seated Calf Raise
3 Sets
16 Reps
@10
6
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 4
1
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@9
2
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
3
Good Morning
3 Sets
8-12 Reps
@9
4
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@9
5
Leg Extension
3 Sets
8-12 Reps
@9
6A
Push Press (Dumbell)
3 Sets
12-15 Reps
@9
6B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
7
Cable Wrist Curl
2 Sets
20 Reps
@10