Program Description
BB in between PL mesos
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout40 minutes
- CreatedJan 23, 2025 05:45
- Last EditedJun 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!
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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
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 Press4 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)4 Sets
15 Reps
-
Day 2
1
Bent Over Row (Barbell)4 Sets
12 Reps
-
2
Lat Pulldown4 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 Extension4 Sets
15 Reps
-
4
Lying Leg Curl4 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 Pulldown4 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 Curl4 Sets
12 Reps
-
4
Leg Extension4 Sets
12 Reps
-