logo
BoostcampPNG

Home Berzerker PPL - Ligh Split

by Simon A.
1 athletes joined

Program Description

BB in between PL mesos

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 23, 2025 05:45
  • Last Edited
    Jun 18, 2025 08:08

Summary

Unleash your inner beast with the Home Berzerker PPL - Light Split program! Over the course of 4 weeks, this intense 6-day routine focuses on a balanced Push, Pull, and Legs split, designed to build strength and muscle right in your garage gym. Each workout is packed with compound and isolation exercises, ensuring you target all major muscle groups effectively. Get ready to elevate your fitness game and achieve your goals with confidence!
Muscle Engagement
Front
Back
MuscleSet
Lats
11.8%
Upper Back
11.8%
Hamstrings
11.4%
Biceps
10%
Quadriceps
9.5%
Middle Delts
9.1%
Triceps
8.6%
Front Delts
7.7%
Glutes
5.9%
Lower Back
5%
Chest
3.6%
Abs
3.2%
Rear Delts
0.9%
Forearms
0.9%
Adductors
0.5%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Close Grip)
4
12 reps
-
3
JM Press
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Close Grip)
4
12 reps
-
3
JM Press
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Close Grip)
4
12 reps
-
3
JM Press
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Close Grip)
3
12 reps
-
3
JM Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Bicep Curl (Cable)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Bicep Curl (Cable)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Bicep Curl (Cable)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Leg Extension
4
15 reps
-
4
Lying Leg Curl
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Leg Extension
4
15 reps
-
4
Lying Leg Curl
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Leg Extension
4
15 reps
-
4
Lying Leg Curl
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
15 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
-
2
Seated Overhead Press (Dumbbell)
4
12 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
-
2
Seated Overhead Press (Dumbbell)
4
12 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
-
2
Seated Overhead Press (Dumbbell)
3
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
15 reps
-
2
Lat Pulldown
4
10 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Bicep Curl (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
15 reps
-
2
Lat Pulldown
4
10 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Bicep Curl (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
15 reps
-
2
Lat Pulldown
4
10 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Bicep Curl (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
15 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Front Squat (Barbell)
4
6 reps
-
3
Lying Leg Curl
4
12 reps
-
4
Leg Extension
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Front Squat (Barbell)
4
6 reps
-
3
Lying Leg Curl
4
12 reps
-
4
Leg Extension
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Front Squat (Barbell)
4
6 reps
-
3
Lying Leg Curl
4
12 reps
-
4
Leg Extension
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Front Squat (Barbell)
3
6 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Overhead Press (Barbell)
4 Sets
12 Reps
-
2
Incline Bench Press (Close Grip)
4 Sets
12 Reps
-
3
JM Press
4 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
Day 2
1
Bent Over Row (Barbell)
4 Sets
12 Reps
-
2
Lat Pulldown
4 Sets
12 Reps
-
3
Seated Row (Cable)
4 Sets
12 Reps
-
4
Bicep Curl (Cable)
4 Sets
15 Reps
-
Day 3
1
Zercher Squat (Barbell)
4 Sets
6 Reps
-
2
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
-
3
Leg Extension
4 Sets
15 Reps
-
4
Lying Leg Curl
4 Sets
15 Reps
-
Day 4
1
Seated Overhead Press (Dumbbell)
4 Sets
12 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
15 Reps
-
3
Tricep Pushdown (Cable)
4 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
Day 5
1
Bent Over Row (Dumbbell)
4 Sets
15 Reps
-
2
Lat Pulldown
4 Sets
10 Reps
-
3
Seated Row (Cable)
4 Sets
12 Reps
-
4
Bicep Curl (Cable)
4 Sets
15 Reps
-
Day 6
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
-
2
Front Squat (Barbell)
4 Sets
6 Reps
-
3
Lying Leg Curl
4 Sets
12 Reps
-
4
Leg Extension
4 Sets
12 Reps
-