Measy's Viking Berserker Alternating Programme

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.


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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

High Bar Squat (Barbell)

Pendlay Row

Pull-Up (Bodyweight)

Stretching

Roman Chair Sit Up

Plank

Lying Leg Curl

Lateral Raise (Dumbbell)

Y Raise (Dumbbell)

Face Pull

Bicep Curl (EZ Bar)

Tricep Pushdown (Cable)

Dead Hang

Bench Press (Dumbbell)

Chest Fly (Machine)

Copenhagen Plank

Safety Bar Squat

Lat Pulldown (Neutral Grip)

Seated Calf Raise

Six Ways Dumbbells

Overhead Press (Barbell)

Deadlift (Barbell)

Chin-Up (Bodyweight)

Rear Delt Fly (Machine)

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Preacher Curl (EZ Bar)

Bench Press (Barbell)

Box Squat (Barbell)

Deadlift with Chains

Deficit Deadlift (Barbell)

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