Berserk Method Aesthetic Hypertrophy
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Belt Squat | 2 | 8–12 reps | @10 |
| 2 | Hip Adductor (Machine) | 2 | 8–12 reps | @10 |
| 3 | Back Extension (Weighted) | 1 | 8–12 reps | @10 |
| 4 | Incline Paused Bench Press (Barbell) | 2 | 6–10 reps | @10 |
| 5 | Weighted Neutral Grip Pull-Up (Paused) | 2 | 6–10 reps | @10 |
| 6 | Seated Overhead Press (Barbell) | 1 | 6–10 reps | @10 |
| 7 | Bent Over Row (Barbell) | 1 | 6–10 reps | @10 |
| Superset | ||||
| 8A | Seated Dumbbell Lateral Raise | 1 | 8–12 reps | @10 |
| 8B | Powell Raise | 1 | 8–12 reps | @10 |
| Superset | ||||
| 9A | Hammer Curl | 2 | 6–10 reps | @10 |
| 9B | Dual-Rope Pushdowns | 2 | 8–12 reps | @10 |
| 10 | Standing Pullover (Cable) | 1 | 8–12 reps | @10 |
| Superset | ||||
| 11A | Reverse Bicep Curl (EZ Bar) | 1 | 8–12 reps | @10 |
| 11B | Decline Dumbbell Extensions | 1 | 8–12 reps | @10 |
| 12 | Decline Sit Up (Weighted) | 2 | 8–12 reps | @10 |
| 13 | Seated Calf Raise | 1 | 12–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Leg Extension | 1 | 8–12 reps | @10 |
| 1B | Lying Leg Curl | 1 | 8–12 reps | @10 |
| 2 | Calf Raise (Leg Press) | 3 | 12–20 reps | @10 |
| 3 | Incline Fly Press (Dumbbell) | 3 | 6–10 reps | @10 |
| 4 | Chest Supported Row (Dumbbell) | 3 | 8–12 reps | @10 |
| 5 | Standing Behind Neck Shoulder Press (Barbell) | 2 | 8–12 reps | @10 |
| 6 | Kelso Shrug | 2 | 8–12 reps | @10 |
| 7 | Lu Raise | 2 | 10–15 reps | @10 |
| Superset | ||||
| 8A | Bicep Curl (Barbell) | 2 | 6–10 reps | @10 |
| 8B | Tricep Pushdown (Cable) | 2 | 8–12 reps | @10 |
| Superset | ||||
| 9A | Meadows Curl | 2 | 8–12 reps | @10 |
| 9B | Leaning Overhead Tricep Extension (Cable) | 2 | 8–12 reps | @10 |
| 10 | Face Pull | 2 | 8–12 reps | @10 |
| 11 | Weighted Knee Raises | 3 | 8–12 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Romanian Deadlift (Barbell) | 2 | 6–10 reps | @10 |
| 2 | Good Morning | 1 | 10–15 reps | @10 |
| 3 | ATG Leg Press | 2 | 10–15 reps | @10 |
| 4 | Bench Press (Close Grip) | 2 | 6–10 reps | @10 |
| 5 | Super-Wide Weighted Pull-Ups | 2 | 8–12 reps | @10 |
| 6 | Overhead Press (Barbell) | 1 | 8–12 reps | @10 |
| 7 | Seated Wide-Grip Row (Cable) | 1 | 8–12 reps | @10 |
| Superset | ||||
| 8A | Lateral Raise (Cable) | 1 | 10–15 reps | @10 |
| 8B | Rear Delt Fly (Cable) | 1 | 10–15 reps | @10 |
| Superset | ||||
| 9A | Preacher Hammer Curls | 2 | 8–12 reps | @10 |
| 9B | Katana Pushdowns | 2 | 8–12 reps | @10 |
| 10 | Pullover (Dumbbell) | 1 | 10–15 reps | @10 |
| Superset | ||||
| 11A | Preacher Reverse Curls | 1 | 8–12 reps | @10 |
| 11B | Overhead Tricep Extension (Cable) | 1 | 10–15 reps | @10 |
| 12 | Dragon Flag | 2 | AMRAP | @10 |
| 13 | Seated Calf Raise | 1 | 12–20 reps | @10 |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Berserk Method Aesthetic Hypertrophy is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Berserk Method Aesthetic Hypertrophy is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Berserk Method Aesthetic Hypertrophy is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
