The Berserker

Berserker is built for beginner, intermediate and even advance lifters. This is a template is great for busy people who only have three days a week to train or for those who’d rather not be spending a ton of time hitting one muscle group in a million ways.

This 6 week template is full body all four days with a different main lift as a focus of the day.  The 4 different days rotate on a 3 day workout week.  

• Day 1 is a heavy Squat for lower body.  This is followed by a Push, Pull, Legs, ABs assistance work.

• Day 2 is heavy Horizontal press for the upper body, This is followed by a Push, Pull, Legs assistance work. The day finishes with some triceps and delt pump work. 

• Day 3 is a heavy hinge for lower body.  This is followed by a Push, Pull, Legs, ABs assistance work. 

• Day 4 is heavy vertical press for the upper body.  This is followed by a Push, Pull, Legs assistance work.  The day finishes with some biceps and delt work. 

• Berserker can be followed indefinitely.  Just start the 6 weeks over and add a little weight to your rep maxes or substitute in new variations.

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Hammer Curl (Dumbbell)

Poloquin Pushdown

Bench Press (Barbell)

Glute-Ham Raise

Lying Rear Lateral Raise

Deadlift (Barbell)

Overhead Press (Barbell)

Incline Bicep Curl 

Lateral Raise (Dumbbell)

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