logo
BoostcampPNG

Berserk Sensu v2

by Romit Sugathan P.
1 athletes joined

Program Description

Balancing easier to find equipment, with making some strength gains on major compound lifts. Feel free to swap exercises with those that hit similar muscle groups or with ones that prioritize your goals. While being able to get better 10-20 set per targeted muscle group per week.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Apr 08, 2025 03:43
  • Last Edited
    Jun 18, 2025 09:11

Summary

Unleash your potential with the Berserk Sensu v2 program, a comprehensive 12-week training plan designed for dedicated lifters. Committing just three days a week, you'll engage in a balanced mix of strength-building exercises, including low bar squats, deadlifts, and targeted accessory work to sculpt your entire body. Each session is crafted to push your limits and enhance muscle growth, ensuring you achieve your fitness goals efficiently. Get ready to transform your physique and elevate your strength game!
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Standing Calf Raise
4
8 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
4
8 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Standing Calf Raise
4
8 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
4
8 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Standing Calf Raise
4
8 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
4
8 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Standing Calf Raise
4
8 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
4
8 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Standing Calf Raise
4
8 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
4
8 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Standing Calf Raise
4
8 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
4
8 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Standing Calf Raise
4
8 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
4
8 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Standing Calf Raise
4
8 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
4
8 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Standing Calf Raise
4
8 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
4
8 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Standing Calf Raise
4
8 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
4
8 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Standing Calf Raise
4
8 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
4
8 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Standing Calf Raise
4
8 reps
-
4
Lateral Raise (Dumbbell)
2
10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Incline Curl (Dumbbell)
4
8 reps
-
8
Hanging Leg Raise
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bicep Curl (EZ Bar)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Walking Lunge
3
10 reps
-
5
Standing Calf Raise
4
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Reverse Pec Deck
3
10 reps
-
8
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bicep Curl (EZ Bar)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Walking Lunge
3
10 reps
-
5
Standing Calf Raise
4
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Reverse Pec Deck
3
10 reps
-
8
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bicep Curl (EZ Bar)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Walking Lunge
3
10 reps
-
5
Standing Calf Raise
4
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Reverse Pec Deck
3
10 reps
-
8
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bicep Curl (EZ Bar)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Walking Lunge
3
10 reps
-
5
Standing Calf Raise
4
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Reverse Pec Deck
3
10 reps
-
8
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bicep Curl (EZ Bar)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Walking Lunge
3
10 reps
-
5
Standing Calf Raise
4
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Reverse Pec Deck
3
10 reps
-
8
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bicep Curl (EZ Bar)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Walking Lunge
3
10 reps
-
5
Standing Calf Raise
4
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Reverse Pec Deck
3
10 reps
-
8
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bicep Curl (EZ Bar)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Walking Lunge
3
10 reps
-
5
Standing Calf Raise
4
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Reverse Pec Deck
3
10 reps
-
8
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bicep Curl (EZ Bar)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Walking Lunge
3
10 reps
-
5
Standing Calf Raise
4
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Reverse Pec Deck
3
10 reps
-
8
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bicep Curl (EZ Bar)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Walking Lunge
3
10 reps
-
5
Standing Calf Raise
4
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Reverse Pec Deck
3
10 reps
-
8
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bicep Curl (EZ Bar)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Walking Lunge
3
10 reps
-
5
Standing Calf Raise
4
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Reverse Pec Deck
3
10 reps
-
8
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bicep Curl (EZ Bar)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Walking Lunge
3
10 reps
-
5
Standing Calf Raise
4
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Reverse Pec Deck
3
10 reps
-
8
Decline Crunch (Weighted)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Bicep Curl (EZ Bar)
4
8 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Walking Lunge
3
10 reps
-
5
Standing Calf Raise
4
8 reps
-
6
Overhead Tricep Extension (Cable)
3
8 reps
-
7
Reverse Pec Deck
3
10 reps
-
8
Decline Crunch (Weighted)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Skull Crusher (EZ Bar)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Chest Supported Row (Machine)
3
10 reps
-
7
Bicep Curl (Dumbbell)
4
8 reps
-
8
Decline Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Skull Crusher (EZ Bar)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Chest Supported Row (Machine)
3
10 reps
-
7
Bicep Curl (Dumbbell)
4
8 reps
-
8
Decline Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Skull Crusher (EZ Bar)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Chest Supported Row (Machine)
3
10 reps
-
7
Bicep Curl (Dumbbell)
4
8 reps
-
8
Decline Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Skull Crusher (EZ Bar)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Chest Supported Row (Machine)
3
10 reps
-
7
Bicep Curl (Dumbbell)
4
8 reps
-
8
Decline Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Skull Crusher (EZ Bar)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Chest Supported Row (Machine)
3
10 reps
-
7
Bicep Curl (Dumbbell)
4
8 reps
-
8
Decline Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Skull Crusher (EZ Bar)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Chest Supported Row (Machine)
3
10 reps
-
7
Bicep Curl (Dumbbell)
4
8 reps
-
8
Decline Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Skull Crusher (EZ Bar)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Chest Supported Row (Machine)
3
10 reps
-
7
Bicep Curl (Dumbbell)
4
8 reps
-
8
Decline Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Skull Crusher (EZ Bar)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Chest Supported Row (Machine)
3
10 reps
-
7
Bicep Curl (Dumbbell)
4
8 reps
-
8
Decline Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Skull Crusher (EZ Bar)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Chest Supported Row (Machine)
3
10 reps
-
7
Bicep Curl (Dumbbell)
4
8 reps
-
8
Decline Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Skull Crusher (EZ Bar)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Chest Supported Row (Machine)
3
10 reps
-
7
Bicep Curl (Dumbbell)
4
8 reps
-
8
Decline Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Skull Crusher (EZ Bar)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Chest Supported Row (Machine)
3
10 reps
-
7
Bicep Curl (Dumbbell)
4
8 reps
-
8
Decline Crunch (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Skull Crusher (EZ Bar)
3
8 reps
-
3
Lateral Raise (Dumbbell)
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
4
10 reps
-
6
Chest Supported Row (Machine)
3
10 reps
-
7
Bicep Curl (Dumbbell)
4
8 reps
-
8
Decline Crunch (Weighted)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Low Bar)
3 Sets
5 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
3
Standing Calf Raise
4 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
10 Reps
-
5
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
-
6
Chest Supported Row (Machine)
3 Sets
12 Reps
-
7
Incline Curl (Dumbbell)
4 Sets
8 Reps
-
8
Hanging Leg Raise
4 Sets
10 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
-
2
Bicep Curl (EZ Bar)
4 Sets
8 Reps
-
3
Chest Supported Row (Machine)
3 Sets
10 Reps
-
4
Walking Lunge
3 Sets
10 Reps
-
5
Standing Calf Raise
4 Sets
8 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
-
7
Reverse Pec Deck
3 Sets
10 Reps
-
8
Decline Crunch (Weighted)
3 Sets
12 Reps
-
Day 3
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Skull Crusher (EZ Bar)
3 Sets
8 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
5
Standing Calf Raise
4 Sets
10 Reps
-
6
Chest Supported Row (Machine)
3 Sets
10 Reps
-
7
Bicep Curl (Dumbbell)
4 Sets
8 Reps
-
8
Decline Crunch (Weighted)
3 Sets
10 Reps
-