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BERSERKER ARMOR
by Barbellenjoyer
4 athletes joined
Program Description
Modified Bodybuilding Programm by Natural Hypertrophy. Focus on Posterieur Chain, Arms and Shoulders
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Feb 07, 2024 12:20
Last Edited
Jun 10, 2024 02:57
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Week 1
1 / 12 Weeks
Day 3
1A
Bench Press (Barbell)
3 Sets
1B
Pullover (Dumbbell)
3 Sets
2A
Overhead Press (Barbell)
3 Sets
2B
Decline Crunch (Weighted)
3 Sets
3
Chest Press (Machine)
4 Sets
4
Tricep Pushdown (Cable)
2 Sets
5
Tricep Extension (Cable)
3 Sets
6A
Neck Curl
4 Sets
6B
Wrist Curls
4 Sets
Day 1
1A
Dip (Weighted)
3 Sets
1B
Hammer Curl
3 Sets
2
Ring Push Up
4 Sets
3
Neck Curl
3 Sets
4A
Overhead Tricep Extension (Cable)
4 Sets
4B
Cable Crunch
4 Sets
5A
Standing Calf Raise
4 Sets
Day 2
1
Barbell Row
4 Sets
2
Lying Leg Curl
4 Sets
3A
Belt Squat
4 Sets
3B
Preacher Curl (Barbell)
4 Sets
4A
Single Arm Iso Row
4 Sets
5
Bayesian Curl
2 Sets
Day 4
1A
Chin-Up (Weighted)
4 Sets
1B
Standing Calf Raise
4 Sets
2
Back Extension
4 Sets
3
Leg Extension
3 Sets
4
Incline Curl (Dumbbell)
4 Sets
5
Belt Squat
4 Sets
6
Seated Row (Cable)
4 Sets
7
Rear Delt Fly (Dumbbell)
3 Sets
Day 1
1A
Close Grip Bench Press (Smith Machine)
3 Sets
1B
Hammer Curl
3 Sets
2A
Incline Bench Press (Smith Machine)
4 Sets
2B
Neck Curl
4 Sets
3A
Overhead Tricep Extension (Cable)
4 Sets
3B
Cable Crunch
4 Sets
4A
Standing Calf Raise
4 Sets
4B
Lu Raises
4 Sets
Day 2
1
Hang Power Clean
3 Sets
2
Lying Leg Curl
4 Sets
3A
Belt Squat
4 Sets
3B
Preacher Curl (Barbell)
4 Sets
4A
Single Arm Iso Row
4 Sets
4B
Lateral Raise (Cable)
4 Sets
5
Hammer Curl
2 Sets
Day 3
1A
Bench Press (Barbell)
3 Sets
1B
Pullover (Dumbbell)
3 Sets
2A
Overhead Press (Barbell)
3 Sets
2B
Decline Crunch (Weighted)
3 Sets
3
Chest Press (Machine)
4 Sets
4
Tricep Pushdown (Cable)
2 Sets
5
Tricep Extension (Cable)
3 Sets
6A
Neck Curl
4 Sets
6B
Wrist Curls
4 Sets
Day 4
1A
Chin-Up (Weighted)
4 Sets
1B
Standing Calf Raise
4 Sets
2
Back Extension
4 Sets
3
Leg Extension
3 Sets
4
Incline Curl (Dumbbell)
4 Sets
5
Leg Press
4 Sets
6
Seated Row (Cable)
4 Sets
7
Lu Raises
4 Sets
Day 1
1A
Close Grip Bench Press (Smith Machine)
3 Sets
1B
Hammer Curl
3 Sets
2A
Incline Bench Press (Smith Machine)
4 Sets
2B
Neck Curl
4 Sets
3A
Overhead Tricep Extension (Cable)
4 Sets
3B
Cable Crunch
4 Sets
4A
Standing Calf Raise
4 Sets
4B
Lu Raises
4 Sets
Day 2
1
Hang Power Clean
3 Sets
2
Lying Leg Curl
4 Sets
3A
Belt Squat
4 Sets
3B
Preacher Curl (Barbell)
4 Sets
4A
Single Arm Iso Row
4 Sets
4B
Lateral Raise (Cable)
4 Sets
5
Hammer Curl
2 Sets
Day 3
1A
Bench Press (Barbell)
3 Sets
1B
Pullover (Dumbbell)
3 Sets
2A
Overhead Press (Barbell)
3 Sets
2B
Decline Crunch (Weighted)
3 Sets
3
Chest Press (Machine)
4 Sets
4
Tricep Pushdown (Cable)
2 Sets
5
Tricep Extension (Cable)
3 Sets
6A
Neck Curl
4 Sets
6B
Wrist Curls
4 Sets
Day 4
1A
Chin-Up (Weighted)
4 Sets
1B
Standing Calf Raise
4 Sets
2
Back Extension
4 Sets
3
Leg Extension
3 Sets
4
Incline Curl (Dumbbell)
4 Sets
5
Leg Press
4 Sets
6
Seated Row (Cable)
4 Sets
7
Lu Raises
4 Sets
Day 1
1A
Close Grip Bench Press (Smith Machine)
3 Sets
1B
Hammer Curl
3 Sets
2A
Incline Bench Press (Smith Machine)
4 Sets
2B
Neck Curl
4 Sets
3A
Overhead Tricep Extension (Cable)
4 Sets
3B
Cable Crunch
4 Sets
4A
Standing Calf Raise
4 Sets
4B
Lu Raises
4 Sets
Day 2
1
Hang Power Clean
3 Sets
2
Lying Leg Curl
4 Sets
3A
Belt Squat
4 Sets
3B
Preacher Curl (Barbell)
4 Sets
4A
Single Arm Iso Row
4 Sets
4B
Lateral Raise (Cable)
4 Sets
5
Hammer Curl
2 Sets
Day 3
1A
Bench Press (Barbell)
3 Sets
1B
Pullover (Dumbbell)
3 Sets
2A
Overhead Press (Barbell)
3 Sets
2B
Decline Crunch (Weighted)
3 Sets
3
Chest Press (Machine)
4 Sets
4
Tricep Pushdown (Cable)
2 Sets
5
Tricep Extension (Cable)
3 Sets
6A
Neck Curl
4 Sets
6B
Wrist Curls
4 Sets
Day 4
1A
Chin-Up (Weighted)
4 Sets
1B
Standing Calf Raise
4 Sets
2
Back Extension
4 Sets
3
Leg Extension
3 Sets
4
Incline Curl (Dumbbell)
4 Sets
5
Leg Press
4 Sets
6
Seated Row (Cable)
4 Sets
7
Lu Raises
4 Sets
Day 1
1A
Close Grip Bench Press (Smith Machine)
3 Sets
1B
Hammer Curl
3 Sets
2A
Incline Bench Press (Smith Machine)
4 Sets
2B
Neck Curl
4 Sets
3A
Overhead Tricep Extension (Cable)
4 Sets
3B
Cable Crunch
4 Sets
4A
Standing Calf Raise
4 Sets
4B
Lu Raises
4 Sets
Day 2
1
Hang Power Clean
3 Sets
2
Lying Leg Curl
4 Sets
3A
Belt Squat
4 Sets
3B
Preacher Curl (Barbell)
4 Sets
4A
Single Arm Iso Row
4 Sets
4B
Lateral Raise (Cable)
4 Sets
5
Hammer Curl
2 Sets
Day 3
1A
Bench Press (Barbell)
3 Sets
1B
Pullover (Dumbbell)
3 Sets
2A
Overhead Press (Barbell)
3 Sets
2B
Decline Crunch (Weighted)
3 Sets
3
Chest Press (Machine)
4 Sets
4
Tricep Pushdown (Cable)
2 Sets
5
Tricep Extension (Cable)
3 Sets
6A
Neck Curl
4 Sets
6B
Wrist Curls
4 Sets
Day 4
1A
Chin-Up (Weighted)
4 Sets
1B
Standing Calf Raise
4 Sets
2
Back Extension
4 Sets
3
Leg Extension
3 Sets
4
Incline Curl (Dumbbell)
4 Sets
5
Leg Press
4 Sets
6
Seated Row (Cable)
4 Sets
7
Lu Raises
4 Sets
Day 1
1A
Close Grip Bench Press (Smith Machine)
3 Sets
1B
Hammer Curl
3 Sets
2A
Incline Bench Press (Smith Machine)
4 Sets
2B
Neck Curl
4 Sets
3A
Overhead Tricep Extension (Cable)
4 Sets
3B
Cable Crunch
4 Sets
4A
Standing Calf Raise
4 Sets
4B
Lu Raises
4 Sets
Day 2
1
Hang Power Clean
3 Sets
2
Lying Leg Curl
4 Sets
3A
Belt Squat
4 Sets
3B
Preacher Curl (Barbell)
4 Sets
4A
Single Arm Iso Row
4 Sets
4B
Lateral Raise (Cable)
4 Sets
5
Hammer Curl
2 Sets
Day 3
1A
Bench Press (Barbell)
3 Sets
1B
Pullover (Dumbbell)
3 Sets
2A
Overhead Press (Barbell)
3 Sets
2B
Decline Crunch (Weighted)
3 Sets
3
Chest Press (Machine)
4 Sets
4
Tricep Pushdown (Cable)
2 Sets
5
Tricep Extension (Cable)
3 Sets
6A
Neck Curl
4 Sets
6B
Wrist Curls
4 Sets
Day 4
1A
Chin-Up (Weighted)
4 Sets
1B
Standing Calf Raise
4 Sets
2
Back Extension
4 Sets
3
Leg Extension
3 Sets
4
Incline Curl (Dumbbell)
4 Sets
5
Leg Press
4 Sets
6
Seated Row (Cable)
4 Sets
7
Lu Raises
4 Sets
Day 1
1A
Close Grip Bench Press (Smith Machine)
3 Sets
1B
Hammer Curl
3 Sets
2A
Incline Bench Press (Smith Machine)
4 Sets
2B
Neck Curl
4 Sets
3A
Overhead Tricep Extension (Cable)
4 Sets
3B
Cable Crunch
4 Sets
4A
Standing Calf Raise
4 Sets
4B
Lu Raises
4 Sets
Day 2
1
Hang Power Clean
3 Sets
2
Lying Leg Curl
4 Sets
3A
Belt Squat
4 Sets
3B
Preacher Curl (Barbell)
4 Sets
4A
Single Arm Iso Row
4 Sets
4B
Lateral Raise (Cable)
4 Sets
5
Hammer Curl
2 Sets
Day 3
1A
Bench Press (Barbell)
3 Sets
1B
Pullover (Dumbbell)
3 Sets
2A
Overhead Press (Barbell)
3 Sets
2B
Decline Crunch (Weighted)
3 Sets
3
Chest Press (Machine)
4 Sets
4
Tricep Pushdown (Cable)
2 Sets
5
Tricep Extension (Cable)
3 Sets
6A
Neck Curl
4 Sets
6B
Wrist Curls
4 Sets
Day 4
1A
Chin-Up (Weighted)
4 Sets
1B
Standing Calf Raise
4 Sets
2
Back Extension
4 Sets
3
Leg Extension
3 Sets
4
Incline Curl (Dumbbell)
4 Sets
5
Leg Press
4 Sets
6
Seated Row (Cable)
4 Sets
7
Lu Raises
4 Sets
Day 1
1A
Close Grip Bench Press (Smith Machine)
3 Sets
1B
Hammer Curl
3 Sets
2A
Incline Bench Press (Smith Machine)
4 Sets
2B
Neck Curl
4 Sets
3A
Overhead Tricep Extension (Cable)
4 Sets
3B
Cable Crunch
4 Sets
4A
Standing Calf Raise
4 Sets
4B
Lu Raises
4 Sets
Day 2
1
Hang Power Clean
3 Sets
2
Lying Leg Curl
4 Sets
3A
Belt Squat
4 Sets
3B
Preacher Curl (Barbell)
4 Sets
4A
Single Arm Iso Row
4 Sets
4B
Lateral Raise (Cable)
4 Sets
5
Hammer Curl
2 Sets
Day 3
1A
Bench Press (Barbell)
3 Sets
1B
Pullover (Dumbbell)
3 Sets
2A
Overhead Press (Barbell)
3 Sets
2B
Decline Crunch (Weighted)
3 Sets
3
Chest Press (Machine)
4 Sets
4
Tricep Pushdown (Cable)
2 Sets
5
Tricep Extension (Cable)
3 Sets
6A
Neck Curl
4 Sets
6B
Wrist Curls
4 Sets
Day 4
1A
Chin-Up (Weighted)
4 Sets
1B
Standing Calf Raise
4 Sets
2
Back Extension
4 Sets
3
Leg Extension
3 Sets
4
Incline Curl (Dumbbell)
4 Sets
5
Leg Press
4 Sets
6
Seated Row (Cable)
4 Sets
7
Lu Raises
4 Sets
Day 1
1A
Close Grip Bench Press (Smith Machine)
3 Sets
1B
Hammer Curl
3 Sets
2A
Incline Bench Press (Smith Machine)
4 Sets
2B
Neck Curl
4 Sets
3A
Overhead Tricep Extension (Cable)
4 Sets
3B
Cable Crunch
4 Sets
4A
Standing Calf Raise
4 Sets
4B
Lu Raises
4 Sets
Day 2
1
Hang Power Clean
3 Sets
2
Lying Leg Curl
4 Sets
3A
Belt Squat
4 Sets
3B
Preacher Curl (Barbell)
4 Sets
4A
Single Arm Iso Row
4 Sets
4B
Lateral Raise (Cable)
4 Sets
5
Hammer Curl
2 Sets
Day 3
1A
Bench Press (Barbell)
3 Sets
1B
Pullover (Dumbbell)
3 Sets
2A
Overhead Press (Barbell)
3 Sets
2B
Decline Crunch (Weighted)
3 Sets
3
Chest Press (Machine)
4 Sets
4
Tricep Pushdown (Cable)
2 Sets
5
Tricep Extension (Cable)
3 Sets
6A
Neck Curl
4 Sets
6B
Wrist Curls
4 Sets
Day 4
1A
Chin-Up (Weighted)
4 Sets
1B
Standing Calf Raise
4 Sets
2
Back Extension
4 Sets
3
Leg Extension
3 Sets
4
Incline Curl (Dumbbell)
4 Sets
5
Leg Press
4 Sets
6
Seated Row (Cable)
4 Sets
7
Lu Raises
4 Sets
Day 1
1A
Close Grip Bench Press (Smith Machine)
3 Sets
1B
Hammer Curl
3 Sets
2A
Incline Bench Press (Smith Machine)
4 Sets
2B
Neck Curl
4 Sets
3A
Overhead Tricep Extension (Cable)
4 Sets
3B
Cable Crunch
4 Sets
4A
Standing Calf Raise
4 Sets
4B
Lu Raises
4 Sets
Day 2
1
Hang Power Clean
3 Sets
2
Lying Leg Curl
4 Sets
3A
Belt Squat
4 Sets
3B
Preacher Curl (Barbell)
4 Sets
4A
Single Arm Iso Row
4 Sets
4B
Lateral Raise (Cable)
4 Sets
5
Hammer Curl
2 Sets
Day 3
1A
Bench Press (Barbell)
3 Sets
1B
Pullover (Dumbbell)
3 Sets
2A
Overhead Press (Barbell)
3 Sets
2B
Decline Crunch (Weighted)
3 Sets
3
Chest Press (Machine)
4 Sets
4
Tricep Pushdown (Cable)
2 Sets
5
Tricep Extension (Cable)
3 Sets
6A
Neck Curl
4 Sets
6B
Wrist Curls
4 Sets
Day 4
1A
Chin-Up (Weighted)
4 Sets
1B
Standing Calf Raise
4 Sets
2
Back Extension
4 Sets
3
Leg Extension
3 Sets
4
Incline Curl (Dumbbell)
4 Sets
5
Leg Press
4 Sets
6
Seated Row (Cable)
4 Sets
7
Lu Raises
4 Sets
Day 1
1A
Close Grip Bench Press (Smith Machine)
3 Sets
1B
Hammer Curl
3 Sets
2A
Incline Bench Press (Smith Machine)
4 Sets
2B
Neck Curl
4 Sets
3A
Overhead Tricep Extension (Cable)
4 Sets
3B
Cable Crunch
4 Sets
4A
Standing Calf Raise
4 Sets
4B
Lu Raises
4 Sets
Day 2
1
Hang Power Clean
3 Sets
2
Lying Leg Curl
4 Sets
3A
Belt Squat
4 Sets
3B
Preacher Curl (Barbell)
4 Sets
4A
Single Arm Iso Row
4 Sets
4B
Lateral Raise (Cable)
4 Sets
5
Hammer Curl
2 Sets
Day 3
1A
Bench Press (Barbell)
3 Sets
1B
Pullover (Dumbbell)
3 Sets
2A
Overhead Press (Barbell)
3 Sets
2B
Decline Crunch (Weighted)
3 Sets
3
Chest Press (Machine)
4 Sets
4
Tricep Pushdown (Cable)
2 Sets
5
Tricep Extension (Cable)
3 Sets
6A
Neck Curl
4 Sets
6B
Wrist Curls
4 Sets
Day 4
1A
Chin-Up (Weighted)
4 Sets
1B
Standing Calf Raise
4 Sets
2
Back Extension
4 Sets
3
Leg Extension
3 Sets
4
Incline Curl (Dumbbell)
4 Sets
5
Leg Press
4 Sets
6
Seated Row (Cable)
4 Sets
7
Lu Raises
4 Sets
Day 1
1A
Close Grip Bench Press (Smith Machine)
3 Sets
1B
Hammer Curl
3 Sets
2A
Incline Bench Press (Smith Machine)
4 Sets
2B
Neck Curl
4 Sets
3A
Overhead Tricep Extension (Cable)
4 Sets
3B
Cable Crunch
4 Sets
4A
Standing Calf Raise
4 Sets
4B
Lu Raises
4 Sets
Day 2
1
Hang Power Clean
3 Sets
2
Lying Leg Curl
4 Sets
3A
Belt Squat
4 Sets
3B
Preacher Curl (Barbell)
4 Sets
4A
Single Arm Iso Row
4 Sets
4B
Lateral Raise (Cable)
4 Sets
5
Hammer Curl
2 Sets
Day 3
1A
Bench Press (Barbell)
3 Sets
1B
Pullover (Dumbbell)
3 Sets
2A
Overhead Press (Barbell)
3 Sets
2B
Decline Crunch (Weighted)
3 Sets
3
Chest Press (Machine)
4 Sets
4
Tricep Pushdown (Cable)
2 Sets
5
Tricep Extension (Cable)
3 Sets
6A
Neck Curl
4 Sets
6B
Wrist Curls
4 Sets
Day 4
1A
Chin-Up (Weighted)
4 Sets
1B
Standing Calf Raise
4 Sets
2
Back Extension
4 Sets
3
Leg Extension
3 Sets
4
Incline Curl (Dumbbell)
4 Sets
5
Leg Press
4 Sets
6
Seated Row (Cable)
4 Sets
7
Lu Raises
4 Sets