Program Description
Welcome to this "one day compound/one day accessory" Berserker programme! This program is designed to maximize both strength and hypertrophy (size) over a 16-week span, with a particular emphasis on upper-body development—most notably overhead pressing. By training six days per week and alternating between opposing compound lifts (e.g., a squat variation + pull variation) on one day and accessory work the next, it ensures continuous progress without overworking the same muscle groups on consecutive days. The main compound exercises rotate weekly variations (e.g., high-bar squat, box squat, flat bench, incline bench, overhead press, push press, conventional deadlift, RDL) to promote well-rounded development. Each compound day also includes stretching and abs, while accessory days focus primarily on upper-body hypertrophy. Progressive overload is built into the plan using % of 1RM (starting at 70% and reaching 90%)pl advancing in intensity each week to optimize strength gains and muscle growth without any deload weeks.
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedMar 22, 2025 08:38
- Last EditedJun 18, 2025 12:57
Summary
Unleash your inner warrior with Measy's Viking Berserker Alternating Programme! Over 16 weeks, this intense 6-day-a-week program combines strength and conditioning to forge a powerful physique. Each session features a mix of compound lifts like High Bar Squats and Pendlay Rows, along with bodyweight exercises such as Pull-Ups and core work, ensuring a balanced approach to muscle building and fat loss. Equip yourself with a full gym and get ready to conquer your fitness goals with relentless determination!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6 reps
70%
2
Pendlay Row
4
8 reps
70%
3
Pull-Up (Bodyweight)
2
-
4
Stretching
1
-
5
Roman Chair Sit Up
2
-
6
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6 reps
72.5%
2
Pendlay Row
4
8 reps
72.5%
3
Pull-Up (Bodyweight)
2
-
4
Stretching
1
-
5
Roman Chair Sit Up
2
-
6
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6 reps
75%
2
Pendlay Row
4
8 reps
75%
3
Pull-Up (Bodyweight)
2
-
4
Stretching
1
-
5
Roman Chair Sit Up
2
-
6
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6 reps
77.5%
2
Pendlay Row
4
8 reps
77.5%
3
Pull-Up (Bodyweight)
2
-
4
Stretching
1
-
5
Roman Chair Sit Up
2
-
6
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6 reps
80%
2
Pendlay Row
4
8 reps
80%
3
Pull-Up (Bodyweight)
2
-
4
Stretching
1
-
5
Roman Chair Sit Up
2
-
6
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6 reps
82.5%
2
Pendlay Row
4
8 reps
82.5%
3
Pull-Up (Bodyweight)
2
-
4
Stretching
1
-
5
Roman Chair Sit Up
2
-
6
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6 reps
85%
2
Pendlay Row
4
8 reps
85%
3
Pull-Up (Bodyweight)
2
-
4
Stretching
1
-
5
Roman Chair Sit Up
2
-
6
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6 reps
87.5%
2
Pendlay Row
4
8 reps
87.5%
3
Pull-Up (Bodyweight)
2
-
4
Stretching
1
-
5
Roman Chair Sit Up
2
-
6
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6 reps
90%
2
Pendlay Row
4
8 reps
90%
3
Pull-Up (Bodyweight)
2
-
4
Stretching
1
-
5
Roman Chair Sit Up
2
-
6
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6 reps
70%
2
Pendlay Row
4
8 reps
70%
3
Pull-Up (Bodyweight)
2
-
4
Stretching
1
-
5
Roman Chair Sit Up
2
-
6
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6 reps
75%
2
Pendlay Row
4
8 reps
70%
3
Pull-Up (Bodyweight)
2
-
4
Stretching
1
-
5
Roman Chair Sit Up
2
-
6
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6 reps
80%
2
Pendlay Row
4
8 reps
80%
3
Pull-Up (Bodyweight)
2
-
4
Stretching
1
-
5
Roman Chair Sit Up
2
-
6
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6 reps
85%
2
Pendlay Row
4
8 reps
85%
3
Pull-Up (Bodyweight)
2
-
4
Stretching
1
-
5
Roman Chair Sit Up
2
-
6
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6 reps
90%
2
Pendlay Row
4
8 reps
90%
3
Pull-Up (Bodyweight)
2
-
4
Stretching
1
-
5
Roman Chair Sit Up
2
-
6
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6 reps
70%
2
Pendlay Row
4
8 reps
70%
3
Pull-Up (Bodyweight)
2
-
4
Stretching
1
-
5
Roman Chair Sit Up
2
-
6
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6 reps
65%
2
Pendlay Row
4
8 reps
65%
3
Pull-Up (Bodyweight)
2
-
4
Stretching
1
-
5
Roman Chair Sit Up
2
-
6
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
70%
2
Lateral Raise (Dumbbell)
4
-
3
Y Raise (Dumbbell)
3
-
4
Face Pull
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Dead Hang
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
72.5%
2
Lateral Raise (Dumbbell)
4
-
3
Y Raise (Dumbbell)
3
-
4
Face Pull
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
75%
2
Lateral Raise (Dumbbell)
4
-
3
Y Raise (Dumbbell)
3
-
4
Face Pull
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
77.5%
2
Lateral Raise (Dumbbell)
4
-
3
Y Raise (Dumbbell)
3
-
4
Face Pull
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
80%
2
Lateral Raise (Dumbbell)
4
-
3
Y Raise (Dumbbell)
3
-
4
Face Pull
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
82.5%
2
Lateral Raise (Dumbbell)
4
-
3
Y Raise (Dumbbell)
3
-
4
Face Pull
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
85%
2
Lateral Raise (Dumbbell)
4
-
3
Y Raise (Dumbbell)
3
-
4
Face Pull
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
87.5%
2
Lateral Raise (Dumbbell)
4
-
3
Y Raise (Dumbbell)
3
-
4
Face Pull
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
90%
2
Lateral Raise (Dumbbell)
4
-
3
Y Raise (Dumbbell)
3
-
4
Face Pull
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
70%
2
Lateral Raise (Dumbbell)
4
-
3
Y Raise (Dumbbell)
3
-
4
Face Pull
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
75%
2
Lateral Raise (Dumbbell)
4
-
3
Y Raise (Dumbbell)
3
-
4
Face Pull
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
80%
2
Lateral Raise (Dumbbell)
4
-
3
Y Raise (Dumbbell)
3
-
4
Face Pull
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
85%
2
Lateral Raise (Dumbbell)
4
-
3
Y Raise (Dumbbell)
3
-
4
Face Pull
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
90%
2
Lateral Raise (Dumbbell)
4
-
3
Y Raise (Dumbbell)
3
-
4
Face Pull
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
70%
2
Lateral Raise (Dumbbell)
4
-
3
Y Raise (Dumbbell)
3
-
4
Face Pull
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
65%
2
Lateral Raise (Dumbbell)
4
-
3
Y Raise (Dumbbell)
3
-
4
Face Pull
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8 reps
70%
2
Chest Fly (Machine)
1
-
3
Pull-Up (Bodyweight)
3
-
4
Stretching
1
-
5
Copenhagen Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
72.5%
2
Chest Fly (Machine)
1
-
3
Pull-Up (Bodyweight)
3
-
4
Stretching
1
-
5
Copenhagen Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
75%
2
Chest Fly (Machine)
1
-
3
Pull-Up (Bodyweight)
3
-
4
Stretching
1
-
5
Copenhagen Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
77.5%
2
Chest Fly (Machine)
1
-
3
Pull-Up (Bodyweight)
3
-
4
Stretching
1
-
5
Copenhagen Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
80%
2
Chest Fly (Machine)
1
-
3
Pull-Up (Bodyweight)
3
-
4
Stretching
1
-
5
Copenhagen Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
82.5%
2
Chest Fly (Machine)
1
-
3
Pull-Up (Bodyweight)
3
-
4
Stretching
1
-
5
Copenhagen Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
85%
2
Chest Fly (Machine)
1
-
3
Pull-Up (Bodyweight)
3
-
4
Stretching
1
-
5
Copenhagen Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
87.5%
2
Chest Fly (Machine)
1
-
3
Pull-Up (Bodyweight)
3
-
4
Stretching
1
-
5
Copenhagen Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
90%
2
Chest Fly (Machine)
1
-
3
Pull-Up (Bodyweight)
3
-
4
Stretching
1
-
5
Copenhagen Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Chest Fly (Machine)
1
-
3
Pull-Up (Bodyweight)
3
-
4
Stretching
1
-
5
Copenhagen Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
75%
2
Chest Fly (Machine)
1
-
3
Pull-Up (Bodyweight)
3
-
4
Stretching
1
-
5
Copenhagen Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
80%
2
Chest Fly (Machine)
1
-
3
Pull-Up (Bodyweight)
3
-
4
Stretching
1
-
5
Copenhagen Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
85%
2
Chest Fly (Machine)
1
-
3
Pull-Up (Bodyweight)
3
-
4
Stretching
1
-
5
Copenhagen Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
90%
2
Chest Fly (Machine)
1
-
3
Pull-Up (Bodyweight)
3
-
4
Stretching
1
-
5
Copenhagen Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Chest Fly (Machine)
1
-
3
Pull-Up (Bodyweight)
3
-
4
Stretching
1
-
5
Copenhagen Plank
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
8 reps
65%
2
Chest Fly (Machine)
1
-
3
Pull-Up (Bodyweight)
3
-
4
Stretching
1
-
5
Copenhagen Plank
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
70%
2
Lat Pulldown (Neutral Grip)
3
-
3
Seated Calf Raise
3
-
4
Stretching
1
-
5
Six Ways Dumbbells
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
72.5%
2
Lat Pulldown (Neutral Grip)
3
-
3
Seated Calf Raise
3
-
4
Stretching
1
-
5
Six Ways Dumbbells
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
75%
2
Lat Pulldown (Neutral Grip)
3
-
3
Seated Calf Raise
3
-
4
Stretching
1
-
5
Six Ways Dumbbells
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
77.5%
2
Lat Pulldown (Neutral Grip)
3
-
3
Seated Calf Raise
3
-
4
Stretching
1
-
5
Six Ways Dumbbells
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
80%
2
Lat Pulldown (Neutral Grip)
3
-
3
Seated Calf Raise
3
-
4
Stretching
1
-
5
Six Ways Dumbbells
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
82.5%
2
Lat Pulldown (Neutral Grip)
3
-
3
Seated Calf Raise
3
-
4
Stretching
1
-
5
Six Ways Dumbbells
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
85%
2
Lat Pulldown (Neutral Grip)
3
-
3
Seated Calf Raise
3
-
4
Stretching
1
-
5
Six Ways Dumbbells
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
87.5%
2
Lat Pulldown (Neutral Grip)
3
-
3
Seated Calf Raise
3
-
4
Stretching
1
-
5
Six Ways Dumbbells
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
90%
2
Lat Pulldown (Neutral Grip)
3
-
3
Seated Calf Raise
3
-
4
Stretching
1
-
5
Six Ways Dumbbells
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
70%
2
Lat Pulldown (Neutral Grip)
3
-
3
Seated Calf Raise
3
-
4
Stretching
1
-
5
Six Ways Dumbbells
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
75%
2
Lat Pulldown (Neutral Grip)
3
-
3
Seated Calf Raise
3
-
4
Stretching
1
-
5
Six Ways Dumbbells
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
80%
2
Lat Pulldown (Neutral Grip)
3
-
3
Seated Calf Raise
3
-
4
Stretching
1
-
5
Six Ways Dumbbells
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
85%
2
Lat Pulldown (Neutral Grip)
3
-
3
Seated Calf Raise
3
-
4
Stretching
1
-
5
Six Ways Dumbbells
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
90%
2
Lat Pulldown (Neutral Grip)
3
-
3
Seated Calf Raise
3
-
4
Stretching
1
-
5
Six Ways Dumbbells
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
70%
2
Lat Pulldown (Neutral Grip)
3
-
3
Seated Calf Raise
3
-
4
Stretching
1
-
5
Six Ways Dumbbells
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
65%
2
Lat Pulldown (Neutral Grip)
3
-
3
Seated Calf Raise
3
-
4
Stretching
1
-
5
Six Ways Dumbbells
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
70%
2
Deadlift (Barbell)
2
70%
3
Chin-Up (Bodyweight)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Stretching
1
-
6
Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
72.5%
2
Deadlift with Chains
2
72.5%
3
Chin-Up (Bodyweight)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Stretching
1
-
6
Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
75%
2
Deficit Deadlift (Barbell)
2
75%
3
Chin-Up (Bodyweight)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Stretching
1
-
6
Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
77.5%
2
Deadlift (Barbell)
2
77.5%
3
Chin-Up (Bodyweight)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Stretching
1
-
6
Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
80%
2
Deadlift with Chains
2
80%
3
Chin-Up (Bodyweight)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Stretching
1
-
6
Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
82.5%
2
Deficit Deadlift (Barbell)
2
82.5%
3
Chin-Up (Bodyweight)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Stretching
1
-
6
Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
85%
2
Deadlift (Barbell)
2
85%
3
Chin-Up (Bodyweight)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Stretching
1
-
6
Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
70%
2
Deadlift with Chains
2
70%
3
Chin-Up (Bodyweight)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Stretching
1
-
6
Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
90%
2
Deficit Deadlift (Barbell)
2
90%
3
Chin-Up (Bodyweight)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Stretching
1
-
6
Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
70%
2
Deadlift (Barbell)
2
70%
3
Chin-Up (Bodyweight)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Stretching
1
-
6
Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
75%
2
Deadlift with Chains
2
75%
3
Chin-Up (Bodyweight)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Stretching
1
-
6
Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
80%
2
Deficit Deadlift (Barbell)
2
80%
3
Chin-Up (Bodyweight)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Stretching
1
-
6
Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
85%
2
Deadlift (Barbell)
2
85%
3
Chin-Up (Bodyweight)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Stretching
1
-
6
Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
90%
2
Deadlift with Chains
2
90%
3
Chin-Up (Bodyweight)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Stretching
1
-
6
Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
70%
2
Deficit Deadlift (Barbell)
2
70%
3
Chin-Up (Bodyweight)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Stretching
1
-
6
Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
65%
2
Deadlift (Barbell)
2
65%
3
Chin-Up (Bodyweight)
2
-
4
Rear Delt Fly (Machine)
2
-
5
Stretching
1
-
6
Plank
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
70%
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (EZ Bar)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
72.5%
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (EZ Bar)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
75%
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (EZ Bar)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
77.5%
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (EZ Bar)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
80%
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (EZ Bar)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
82.5%
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (EZ Bar)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
85%
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (EZ Bar)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
70%
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (EZ Bar)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
70%
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (EZ Bar)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
70%
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (EZ Bar)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
75%
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (EZ Bar)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
80%
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (EZ Bar)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
85%
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (EZ Bar)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
90%
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (EZ Bar)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
70%
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (EZ Bar)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
65%
2
Seated Shoulder Press (Dumbbell)
3
-
3
Chest Fly (Machine)
3
-
4
Tricep Pushdown (Cable)
2
-
5
Preacher Curl (EZ Bar)
3
-
Week 1
1 / 16 Weeks
Day 1
1
High Bar Squat (Barbell)2 Sets
6 Reps
70%
2
Pendlay Row4 Sets
8 Reps
70%
3
Pull-Up (Bodyweight)2 Sets
-
4
Stretching1 Set
-
5
Roman Chair Sit Up2 Sets
-
6
Plank1 Set
-
Day 2
1
Lying Leg Curl3 Sets
70%
2
Lateral Raise (Dumbbell)4 Sets
-
3
Y Raise (Dumbbell)3 Sets
-
4
Face Pull3 Sets
-
5
Bicep Curl (EZ Bar)3 Sets
-
6
Tricep Pushdown (Cable)3 Sets
-
7
Dead Hang1 Set
-
Day 3
1
Bench Press (Dumbbell)4 Sets
8 Reps
70%
2
Chest Fly (Machine)1 Set
-
3
Pull-Up (Bodyweight)3 Sets
-
4
Stretching1 Set
-
5
Copenhagen Plank2 Sets
-
Day 4
1
Safety Bar Squat3 Sets
70%
2
Lat Pulldown (Neutral Grip)3 Sets
-
3
Seated Calf Raise3 Sets
-
4
Stretching1 Set
-
5
Six Ways Dumbbells1 Set
-
Day 5
1
Overhead Press (Barbell)2 Sets
70%
2
Deadlift (Barbell)2 Sets
70%
3
Chin-Up (Bodyweight)2 Sets
-
4
Rear Delt Fly (Machine)2 Sets
-
5
Stretching1 Set
-
6
Plank1 Set
-
Day 6
1
Incline Bench Press (Dumbbell)2 Sets
70%
2
Seated Shoulder Press (Dumbbell)3 Sets
-
3
Chest Fly (Machine)3 Sets
-
4
Tricep Pushdown (Cable)2 Sets
-
5
Preacher Curl (EZ Bar)3 Sets
-