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Berserk Method custom

by Michał Zdebel
1 athletes joined

Program Description

Overall hypertrophy and strenght

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 22, 2024 06:55
  • Last Edited
    Jun 18, 2025 09:47

Summary

Unleash your potential with the Berserk Method custom program, a 12-week journey designed for serious lifters looking to build strength and muscle. Comprising three intense workouts per week, this program focuses on a balanced upper-lower split that incorporates a mix of machine, dumbbell, and barbell exercises. Each session includes targeted supersets to maximize your efficiency and push your limits, ensuring you achieve noticeable results. Equip yourself with a full gym and get ready to transform your physique!
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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
Hack Squat
2
8-15 reps
-
2
Leg Press
3
5-10 reps
-
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
-
4
Pull-Up (Assisted)
3
5-12 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7A
Preacher Curl (Barbell)
3
5-12 reps
-
7B
Tricep Pushdown (Cable)
3
8-15 reps
-
8
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-15 reps
-
2
Leg Press
3
5-10 reps
-
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
-
4
Pull-Up (Assisted)
3
5-12 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7A
Preacher Curl (Barbell)
3
5-12 reps
-
7B
Tricep Pushdown (Cable)
3
8-15 reps
-
8
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-15 reps
-
2
Leg Press
3
5-10 reps
-
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
-
4
Pull-Up (Assisted)
3
5-12 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7A
Preacher Curl (Barbell)
3
5-12 reps
-
7B
Tricep Pushdown (Cable)
3
8-15 reps
-
8
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-15 reps
-
2
Leg Press
3
5-10 reps
-
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
-
4
Pull-Up (Assisted)
3
5-12 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7A
Preacher Curl (Barbell)
3
5-12 reps
-
7B
Tricep Pushdown (Cable)
3
8-15 reps
-
8
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-15 reps
-
2
Leg Press
3
5-10 reps
-
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
-
4
Pull-Up (Assisted)
3
5-12 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7A
Preacher Curl (Barbell)
3
5-12 reps
-
7B
Tricep Pushdown (Cable)
3
8-15 reps
-
8
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-15 reps
-
2
Leg Press
3
5-10 reps
-
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
-
4
Pull-Up (Assisted)
3
5-12 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7A
Preacher Curl (Barbell)
3
5-12 reps
-
7B
Tricep Pushdown (Cable)
3
8-15 reps
-
8
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-15 reps
-
2
Leg Press
3
5-10 reps
-
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
-
4
Pull-Up (Assisted)
3
5-12 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7A
Preacher Curl (Barbell)
3
5-12 reps
-
7B
Tricep Pushdown (Cable)
3
8-15 reps
-
8
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-15 reps
-
2
Leg Press
3
5-10 reps
-
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
-
4
Pull-Up (Assisted)
3
5-12 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7A
Preacher Curl (Barbell)
3
5-12 reps
-
7B
Tricep Pushdown (Cable)
3
8-15 reps
-
8
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-15 reps
-
2
Leg Press
3
5-10 reps
-
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
-
4
Pull-Up (Assisted)
3
5-12 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7A
Preacher Curl (Barbell)
3
5-12 reps
-
7B
Tricep Pushdown (Cable)
3
8-15 reps
-
8
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-15 reps
-
2
Leg Press
3
5-10 reps
-
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
-
4
Pull-Up (Assisted)
3
5-12 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7A
Preacher Curl (Barbell)
3
5-12 reps
-
7B
Tricep Pushdown (Cable)
3
8-15 reps
-
8
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-15 reps
-
2
Leg Press
3
5-10 reps
-
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
-
4
Pull-Up (Assisted)
3
5-12 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7A
Preacher Curl (Barbell)
3
5-12 reps
-
7B
Tricep Pushdown (Cable)
3
8-15 reps
-
8
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-15 reps
-
2
Leg Press
3
5-10 reps
-
3
Romanian Deadlift (Dumbbell)
2
8-15 reps
-
4
Pull-Up (Assisted)
3
5-12 reps
-
5
Bench Press (Dumbbell)
3
8-12 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7A
Preacher Curl (Barbell)
3
5-12 reps
-
7B
Tricep Pushdown (Cable)
3
8-15 reps
-
8
Lateral Raise (Dumbbell)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
8-20 reps
-
1B
Leg Extension
3
8-20 reps
-
2
Barbell Row
3
5-12 reps
-
3
Seated Dip (Machine)
3
8-20 reps
-
4
Shrug (Dumbbell)
2
8-12 reps
-
5A
Skull Crusher (Barbell)
3
8-12 reps
-
5B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
3
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Lying Leg Raise
3
AMRAP
-
8
Lateral Raise (Dumbbell)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
8-20 reps
-
1B
Leg Extension
3
8-20 reps
-
2
Barbell Row
3
5-12 reps
-
3
Seated Dip (Machine)
3
8-20 reps
-
4
Shrug (Dumbbell)
2
8-12 reps
-
5A
Skull Crusher (Barbell)
3
8-12 reps
-
5B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
3
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Lying Leg Raise
3
AMRAP
-
8
Lateral Raise (Dumbbell)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
8-20 reps
-
1B
Leg Extension
3
8-20 reps
-
2
Barbell Row
3
5-12 reps
-
3
Seated Dip (Machine)
3
8-20 reps
-
4
Shrug (Dumbbell)
2
8-12 reps
-
5A
Skull Crusher (Barbell)
3
8-12 reps
-
5B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
3
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Lying Leg Raise
3
AMRAP
-
8
Lateral Raise (Dumbbell)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
8-20 reps
-
1B
Leg Extension
3
8-20 reps
-
2
Barbell Row
3
5-12 reps
-
3
Seated Dip (Machine)
3
8-20 reps
-
4
Shrug (Dumbbell)
2
8-12 reps
-
5A
Skull Crusher (Barbell)
3
8-12 reps
-
5B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
3
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Lying Leg Raise
3
AMRAP
-
8
Lateral Raise (Dumbbell)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
8-20 reps
-
1B
Leg Extension
3
8-20 reps
-
2
Barbell Row
3
5-12 reps
-
3
Seated Dip (Machine)
3
8-20 reps
-
4
Shrug (Dumbbell)
2
8-12 reps
-
5A
Skull Crusher (Barbell)
3
8-12 reps
-
5B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
3
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Lying Leg Raise
3
AMRAP
-
8
Lateral Raise (Dumbbell)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
8-20 reps
-
1B
Leg Extension
3
8-20 reps
-
2
Barbell Row
3
5-12 reps
-
3
Seated Dip (Machine)
3
8-20 reps
-
4
Shrug (Dumbbell)
2
8-12 reps
-
5A
Skull Crusher (Barbell)
3
8-12 reps
-
5B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
3
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Lying Leg Raise
3
AMRAP
-
8
Lateral Raise (Dumbbell)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
8-20 reps
-
1B
Leg Extension
3
8-20 reps
-
2
Barbell Row
3
5-12 reps
-
3
Seated Dip (Machine)
3
8-20 reps
-
4
Shrug (Dumbbell)
2
8-12 reps
-
5A
Skull Crusher (Barbell)
3
8-12 reps
-
5B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
3
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Lying Leg Raise
3
AMRAP
-
8
Lateral Raise (Dumbbell)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
8-20 reps
-
1B
Leg Extension
3
8-20 reps
-
2
Barbell Row
3
5-12 reps
-
3
Seated Dip (Machine)
3
8-20 reps
-
4
Shrug (Dumbbell)
2
8-12 reps
-
5A
Skull Crusher (Barbell)
3
8-12 reps
-
5B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
3
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Lying Leg Raise
3
AMRAP
-
8
Lateral Raise (Dumbbell)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
8-20 reps
-
1B
Leg Extension
3
8-20 reps
-
2
Barbell Row
3
5-12 reps
-
3
Seated Dip (Machine)
3
8-20 reps
-
4
Shrug (Dumbbell)
2
8-12 reps
-
5A
Skull Crusher (Barbell)
3
8-12 reps
-
5B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
3
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Lying Leg Raise
3
AMRAP
-
8
Lateral Raise (Dumbbell)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
8-20 reps
-
1B
Leg Extension
3
8-20 reps
-
2
Barbell Row
3
5-12 reps
-
3
Seated Dip (Machine)
3
8-20 reps
-
4
Shrug (Dumbbell)
2
8-12 reps
-
5A
Skull Crusher (Barbell)
3
8-12 reps
-
5B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
3
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Lying Leg Raise
3
AMRAP
-
8
Lateral Raise (Dumbbell)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
8-20 reps
-
1B
Leg Extension
3
8-20 reps
-
2
Barbell Row
3
5-12 reps
-
3
Seated Dip (Machine)
3
8-20 reps
-
4
Shrug (Dumbbell)
2
8-12 reps
-
5A
Skull Crusher (Barbell)
3
8-12 reps
-
5B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
3
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Lying Leg Raise
3
AMRAP
-
8
Lateral Raise (Dumbbell)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Curl
3
8-20 reps
-
1B
Leg Extension
3
8-20 reps
-
2
Barbell Row
3
5-12 reps
-
3
Seated Dip (Machine)
3
8-20 reps
-
4
Shrug (Dumbbell)
2
8-12 reps
-
5A
Skull Crusher (Barbell)
3
8-12 reps
-
5B
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
6A
Incline Curl (Dumbbell)
3
8-12 reps
-
6B
Tricep Pushdown (Cable)
3
8-12 reps
-
7
Lying Leg Raise
3
AMRAP
-
8
Lateral Raise (Dumbbell)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
5-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5-12 reps
-
4
Pull-Up (Assisted)
3
5-12 reps
-
5A
Skull Crusher
3
8-20 reps
-
5B
Bicep Curl (Dumbbell)
3
6-12 reps
-
6
Ring Push Up
2
5-12 reps
-
7
Lateral Raise (Dumbbell)
1
AMRAP
-
8
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
5-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5-12 reps
-
4
Pull-Up (Assisted)
3
5-12 reps
-
5A
Skull Crusher
3
8-20 reps
-
5B
Bicep Curl (Dumbbell)
3
6-12 reps
-
6
Ring Push Up
2
5-12 reps
-
7
Lateral Raise (Dumbbell)
1
AMRAP
-
8
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
5-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5-12 reps
-
4
Pull-Up (Assisted)
3
5-12 reps
-
5A
Skull Crusher
3
8-20 reps
-
5B
Bicep Curl (Dumbbell)
3
6-12 reps
-
6
Ring Push Up
2
5-12 reps
-
7
Lateral Raise (Dumbbell)
1
AMRAP
-
8
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
5-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5-12 reps
-
4
Pull-Up (Assisted)
3
5-12 reps
-
5A
Skull Crusher
3
8-20 reps
-
5B
Bicep Curl (Dumbbell)
3
6-12 reps
-
6
Ring Push Up
2
5-12 reps
-
7
Lateral Raise (Dumbbell)
1
AMRAP
-
8
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
5-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5-12 reps
-
4
Pull-Up (Assisted)
3
5-12 reps
-
5A
Skull Crusher
3
8-20 reps
-
5B
Bicep Curl (Dumbbell)
3
6-12 reps
-
6
Ring Push Up
2
5-12 reps
-
7
Lateral Raise (Dumbbell)
1
AMRAP
-
8
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
5-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5-12 reps
-
4
Pull-Up (Assisted)
3
5-12 reps
-
5A
Skull Crusher
3
8-20 reps
-
5B
Bicep Curl (Dumbbell)
3
6-12 reps
-
6
Ring Push Up
2
5-12 reps
-
7
Lateral Raise (Dumbbell)
1
AMRAP
-
8
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
5-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5-12 reps
-
4
Pull-Up (Assisted)
3
5-12 reps
-
5A
Skull Crusher
3
8-20 reps
-
5B
Bicep Curl (Dumbbell)
3
6-12 reps
-
6
Ring Push Up
2
5-12 reps
-
7
Lateral Raise (Dumbbell)
1
AMRAP
-
8
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
5-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5-12 reps
-
4
Pull-Up (Assisted)
3
5-12 reps
-
5A
Skull Crusher
3
8-20 reps
-
5B
Bicep Curl (Dumbbell)
3
6-12 reps
-
6
Ring Push Up
2
5-12 reps
-
7
Lateral Raise (Dumbbell)
1
AMRAP
-
8
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
5-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5-12 reps
-
4
Pull-Up (Assisted)
3
5-12 reps
-
5A
Skull Crusher
3
8-20 reps
-
5B
Bicep Curl (Dumbbell)
3
6-12 reps
-
6
Ring Push Up
2
5-12 reps
-
7
Lateral Raise (Dumbbell)
1
AMRAP
-
8
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
5-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5-12 reps
-
4
Pull-Up (Assisted)
3
5-12 reps
-
5A
Skull Crusher
3
8-20 reps
-
5B
Bicep Curl (Dumbbell)
3
6-12 reps
-
6
Ring Push Up
2
5-12 reps
-
7
Lateral Raise (Dumbbell)
1
AMRAP
-
8
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
5-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5-12 reps
-
4
Pull-Up (Assisted)
3
5-12 reps
-
5A
Skull Crusher
3
8-20 reps
-
5B
Bicep Curl (Dumbbell)
3
6-12 reps
-
6
Ring Push Up
2
5-12 reps
-
7
Lateral Raise (Dumbbell)
1
AMRAP
-
8
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-12 reps
-
2
Romanian Deadlift (Barbell)
3
5-12 reps
-
3
Seated Shoulder Press (Dumbbell)
3
5-12 reps
-
4
Pull-Up (Assisted)
3
5-12 reps
-
5A
Skull Crusher
3
8-20 reps
-
5B
Bicep Curl (Dumbbell)
3
6-12 reps
-
6
Ring Push Up
2
5-12 reps
-
7
Lateral Raise (Dumbbell)
1
AMRAP
-
8
Hanging Leg Raise
3
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Hack Squat
2 Sets
8-15 Reps
-
2
Leg Press
3 Sets
5-10 Reps
-
3
Romanian Deadlift (Dumbbell)
2 Sets
8-15 Reps
-
4
Pull-Up (Assisted)
3 Sets
5-12 Reps
-
5
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
6
Seated Row (Cable)
2 Sets
8-15 Reps
-
7A
Preacher Curl (Barbell)
3 Sets
5-12 Reps
-
7B
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
-
8
Lateral Raise (Dumbbell)
1 Set
AMRAP
-
Day 2
1A
Leg Curl
3 Sets
8-20 Reps
-
1B
Leg Extension
3 Sets
8-20 Reps
-
2
Barbell Row
3 Sets
5-12 Reps
-
3
Seated Dip (Machine)
3 Sets
8-20 Reps
-
4
Shrug (Dumbbell)
2 Sets
8-12 Reps
-
5A
Skull Crusher (Barbell)
3 Sets
8-12 Reps
-
5B
Reverse Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
6A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
6B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
7
Lying Leg Raise
3 Sets
AMRAP
-
8
Lateral Raise (Dumbbell)
3 Sets
8-20 Reps
-
Day 3
1
Leg Press
3 Sets
6-12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
5-12 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
5-12 Reps
-
4
Pull-Up (Assisted)
3 Sets
5-12 Reps
-
5A
Skull Crusher
3 Sets
8-20 Reps
-
5B
Bicep Curl (Dumbbell)
3 Sets
6-12 Reps
-
6
Ring Push Up
2 Sets
5-12 Reps
-
7
Lateral Raise (Dumbbell)
1 Set
AMRAP
-
8
Hanging Leg Raise
3 Sets
AMRAP
-