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Bern periodization

by Ryan B.
2 athletes joined
3.0
(1 rating)

Program Description

Just decided to make a program who knows if it works. Use the last strength sets as AMRAP. Still working this so some things may need to be tweaked but it looks solid. Use 90% of your 1rm. Take your rest days after the 2nd and 5th days. The 90% sets after the heavy sets are not needed and are optional for volume and training form.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 09, 2024 08:06
  • Last Edited
    Jun 18, 2025 11:20

Summary

Elevate your strength training with the Bern Periodization program, a comprehensive 12-week plan designed for dedicated lifters. With five days of focused workouts each week, you'll engage in progressive barbell exercises like the Bench Press and Squat, strategically increasing intensity to maximize gains. This program not only builds muscle but also enhances overall performance, ensuring you stay motivated and challenged throughout your journey. Get ready to transform your physique and unleash your potential!
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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
Squat (Barbell)
1
2
1
1
1
1
1
1
1
6 reps
5 reps
4 reps
3 reps
3 reps
3 reps
5 reps
5 reps
5 reps
86%
89%
92%
90%
85%
80%
75%
70%
65%
2
Bench Press (Barbell)
5
3 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
1
1
1
1
1
6 reps
5 reps
4 reps
3 reps
3 reps
3 reps
5 reps
5 reps
86%
89%
92%
90%
85%
80%
75%
70%
2
Bench Press (Barbell)
6
3 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
1
1
1
1
4 reps
3 reps
3 reps
3 reps
5 reps
92%
90%
85%
80%
75%
2
Bench Press (Barbell)
7
3 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
5 reps
5 reps
5 reps
94%
90%
85%
80%
75%
70%
65%
2
Bench Press (Barbell)
5
3 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
5 reps
5 reps
94%
90%
85%
80%
75%
70%
2
Bench Press (Barbell)
6
3 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
94%
2
Bench Press (Barbell)
7
3 reps
70%
3
Lateral Raise (Cable)
1
-
4
Shrug (Dumbbell)
1
-
5
Pistol Squat
1
-
6
Hip Thrust (Barbell)
1
-
7
Seated Calf Raise
1
-
8
Standing Calf Raise
1
-
9
Plank
1
-
10
Hanging Leg Raise
1
-
11
Box Jump
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
97%
2
Bench Press (Barbell)
5
3 reps
75%
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Shrug (Dumbbell)
3
15-20 reps
-
5
Pistol Squat
3
8-12 reps
-
6
Hip Thrust (Barbell)
3
6-10 reps
-
7
Box Jump
3
12 reps
-
8
Seated Calf Raise
3
10-15 reps
-
9
Standing Calf Raise
3
15-20 reps
-
10
Plank
3
1 mins
-
11
Hanging Leg Raise
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
97%
2
Bench Press (Barbell)
6
3 reps
75%
3
Lateral Raise (Cable)
1
-
4
Shrug (Dumbbell)
1
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Hip Thrust (Barbell)
1
-
7
Pistol Squat
1
-
8
Seated Calf Raise
1
-
9
Standing Calf Raise
1
-
10
Decline Crunch (Weighted)
1
-
11
Reverse Abs Crunch (Bodyweight)
1
-
12
Box Jump
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
97%
2
Bench Press (Barbell)
7
3 reps
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1 reps
100%
2
Bench Press (Barbell)
5
3 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
100%
2
Bench Press (Barbell)
6
3 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
1 reps
100%
2
Bench Press (Barbell)
7
3 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
1
1
1
1
1
1
6 reps
5 reps
4 reps
3 reps
3 reps
3 reps
5 reps
5 reps
5 reps
86%
89%
92%
90%
85%
80%
75%
70%
65%
2
Deadlift (Barbell)
5
3 reps
65%
3
Pin Press Bench (Barbell)
8
1 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
2
1
1
1
1
1
6 reps
5 reps
4 reps
3 reps
3 reps
3 reps
5 reps
5 reps
86%
89%
92%
90%
85%
80%
75%
70%
2
Deadlift (Barbell)
6
3 reps
65%
3
Pin Press Bench (Barbell)
10
1 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
1
1
1
1
4 reps
3 reps
3 reps
3 reps
3 reps
92%
90%
85%
80%
75%
2
Deadlift (Barbell)
7
3 reps
65%
3
Pin Press Bench (Barbell)
12
1 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
5 reps
5 reps
5 reps
94%
90%
85%
80%
75%
70%
65%
2
Deadlift (Barbell)
5
3 reps
70%
3
Pin Press Bench (Barbell)
9
1 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
94%
2
Deadlift (Barbell)
6
3 reps
70%
3
Pin Press Bench (Barbell)
9
1 reps
65%
4
Bent Over Row (Dumbbell)
3
8-12 reps
-
5
Dip (Weighted)
3
5-10 reps
-
6
Pull-Up (Weighted)
3
5-10 reps
-
7
Cable Crossover
3
12-15 reps
-
8
Hammer Curl
3
10-15 reps
-
9
Skull Crusher
3
10-15 reps
-
10
Box Jump
3
12 reps
-
11
Farmer's Walk (Weighted)
3
2 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
3 reps
94%
2
Deadlift (Barbell)
7
3 reps
70%
3
Pin Press Bench (Barbell)
7
1 reps
70%
4
Bent Over Row (Dumbbell)
1
-
5
Dip (Weighted)
1
-
6
Pull-Up (Weighted)
1
-
7
Cable Crossover
1
-
8
Bicep Curl (Barbell)
1
-
9
Skull Crusher
1
-
10
Farmer's Walk (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
2 reps
97%
2
Deadlift (Barbell)
5
3 reps
75%
3
Pin Press Bench (Barbell)
5
1 reps
75%
4
Bent Over Row (Barbell)
3
8-12 reps
-
5
Dip (Weighted)
3
5-10 reps
-
6
Pull-Up (Weighted)
3
5-10 reps
-
7
Chest Fly (Cable)
3
12-15 reps
-
8
Skull Crusher
3
10-12 reps
-
9
Farmer's Walk (Weighted)
3
2 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
-
2
Overhead Press (Barbell)
5
2 reps
97%
3
Deadlift (Barbell)
6
3 reps
75%
4
Pull-Up (Weighted)
1
-
5
Straight Arm Pulldown
1
-
6
Bench Press (Dumbbell)
1
-
7
Dip (Weighted)
1
-
8
Bicep Curl (Cable)
1
-
9
Skull Crusher
1
-
10
Farmer's Walk (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
2 reps
97%
2
Deadlift (Barbell)
7
3 reps
75%
3
Pin Press Bench (Barbell)
1
1
1
1 reps
1 reps
1 reps
80%
82%
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1 reps
100%
2
Deadlift (Barbell)
5
3 reps
80%
3
Pin Press Bench (Barbell)
1
1
1
1 reps
1 reps
1 reps
82%
85%
88%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
1 reps
100%
2
Deadlift (Barbell)
6
3 reps
80%
3
Pin Press Bench (Barbell)
3
1 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
1 reps
100%
2
Deadlift (Barbell)
7
3 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
1
1
1
1
1
6 reps
5 reps
4 reps
3 reps
3 reps
3 reps
5 reps
5 reps
5 reps
86%
89%
92%
90%
85%
80%
75%
70%
65%
2
Squat (Barbell)
5
3 reps
65%
3
Pin Press Bench (Barbell)
8
1 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2
1
1
1
1
1
6 reps
5 reps
4 reps
3 reps
3 reps
3 reps
5 reps
5 reps
86%
89%
92%
90%
85%
80%
75%
70%
2
Squat (Barbell)
6
3 reps
65%
3
Pin Press Bench (Barbell)
10
1 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
1
1
1
1
4 reps
3 reps
3 reps
3 reps
5 reps
92%
90%
85%
80%
75%
2
Squat (Barbell)
7
3 reps
65%
3
Pin Press Bench (Barbell)
12
1 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
1
1
1
1
1
3 reps
3 reps
5 reps
3 reps
5 reps
5 reps
5 reps
94%
90%
85%
80%
75%
70%
65%
2
Squat (Barbell)
5
3 reps
70%
3
Pin Press Bench (Barbell)
9
1 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
94%
2
Squat (Barbell)
6
3 reps
70%
3
Pin Press Bench (Barbell)
9
1 reps
65%
4
Bent Over Row (Dumbbell)
3
8-12 reps
-
5
Dip (Weighted)
3
5-10 reps
-
6
Pull-Up (Weighted)
3
5-10 reps
-
7
Cable Crossover
3
10-15 reps
-
8
Bicep Curl (Cable)
3
10-15 reps
-
9
Skull Crusher
3
8-12 reps
-
10
Box Jump
3
12 reps
-
11
Farmer's Walk (Weighted)
3
2 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
94%
2
Squat (Barbell)
7
3 reps
70%
3
Bent Over Row (Barbell)
1
-
4
Dip (Weighted)
1
-
5
Pull-Up (Weighted)
1
-
6
Chest Fly (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Skull Crusher
1
-
9
Farmer's Walk (Weighted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
97%
2
Squat (Barbell)
5
3 reps
75%
3
Pin Press Bench (Barbell)
5
75%
4
Bent Over Row (Barbell)
1
-
5
Dip (Weighted)
1
-
6
Pull-Up (Weighted)
1
-
7
Chest Fly (Cable)
1
-
8
Bicep Curl (Cable)
1
-
9
Skull Crusher
1
-
10
Farmer's Walk (Weighted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
-
2
Bench Press (Barbell)
5
2 reps
97%
3
Squat (Barbell)
6
3 reps
75%
4
Pull-Up (Weighted)
1
-
5
Straight Arm Pulldown
1
-
6
Bench Press (Dumbbell)
1
-
7
Bicep Curl (Cable)
1
-
8
Dip (Weighted)
1
-
9
Skull Crusher
1
-
10
Farmer's Walk (Weighted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
97%
2
Squat (Barbell)
7
3 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
100%
2
Squat (Barbell)
5
3 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
100%
2
Squat (Barbell)
6
3 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
1 reps
100%
2
Squat (Barbell)
7
3 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
1
1
1
1
1
1
6 reps
5 reps
4 reps
3 reps
3 reps
3 reps
3 reps
3 reps
3 reps
86%
89%
92%
90%
85%
80%
75%
70%
65%
2
Overhead Press (Barbell)
5
3 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2
1
1
1
1
1
6 reps
5 reps
4 reps
3 reps
3 reps
3 reps
5 reps
5 reps
86%
89%
92%
90%
85%
80%
75%
70%
2
Overhead Press (Barbell)
6
3 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
1
1
1
1
4 reps
3 reps
3 reps
3 reps
3 reps
92%
90%
85%
80%
75%
2
Overhead Press (Barbell)
7
3 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1
1
1
1
1
1
3 reps
3 reps
3 reps
3 reps
5 reps
5 reps
5 reps
94%
90%
85%
80%
75%
70%
65%
2
Overhead Press (Barbell)
5
3 reps
70%
3
Pin Press Bench (Barbell)
9
1 reps
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
94%
2
Overhead Press (Barbell)
6
3 reps
70%
3
Lateral Raise (Cable)
3
10-15 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
-
5
Shrug (Dumbbell)
3
15-20 reps
-
6
Pistol Squat
3
12 reps
-
7
Hip Thrust (Barbell)
3
5-10 reps
-
8
Seated Calf Raise
3
10-15 reps
-
9
Standing Calf Raise
3
20 reps
-
10
Plank
3
1 mins
-
11
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
3 reps
94%
2
Overhead Press (Barbell)
7
3 reps
70%
3
Lateral Raise (Cable)
1
-
4
Shrug (Dumbbell)
1
-
5
Pistol Squat
1
-
6
Hip Thrust (Barbell)
1
-
7
Seated Calf Raise
1
-
8
Standing Calf Raise
1
-
9
Plank
1
-
10
Hanging Leg Raise
1
-
11
Box Jump
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
2 reps
97%
2
Overhead Press (Barbell)
5
3 reps
75%
3
Lateral Raise (Cable)
1
-
4
Shrug (Dumbbell)
1
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Pistol Squat
1
-
7
Hip Thrust (Barbell)
1
-
8
Seated Calf Raise
1
-
9
Standing Calf Raise
1
-
10
Plank
1
-
11
Hanging Leg Raise
1
-
12
Box Jump
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
97%
2
Overhead Press (Barbell)
6
3 reps
75%
3
Lateral Raise (Cable)
1
-
4
Shrug (Dumbbell)
1
-
5
Rear Delt Fly (Dumbbell)
1
-
6
Pistol Squat
1
-
7
Hip Thrust (Barbell)
1
-
8
Seated Calf Raise
1
-
9
Standing Calf Raise
1
-
10
Reverse Abs Crunch (Bodyweight)
1
-
11
Pallof Press
1
-
12
Box Jump
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
97%
2
Overhead Press (Barbell)
7
3 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1 reps
100%
2
Overhead Press (Barbell)
5
3 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
100%
2
Overhead Press (Barbell)
6
3 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
1 reps
100%
2
Overhead Press (Barbell)
7
3 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
8
1 reps
60%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
10
1 reps
60%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
12
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
9
1 reps
65%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
70%
2
Squat (Barbell)
4
12 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
75%
2
Squat (Barbell)
4
10 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
70%
2
Squat (Barbell)
3
12 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
75%
2
Squat (Barbell)
4
10 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
70%
2
Squat (Barbell)
4
12 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Squat (Barbell)
3
10 reps
75%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
70%
2
Squat (Barbell)
4
12 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
75%
2
Squat (Barbell)
4
10 reps
75%
Week 1
1 / 12 Weeks
Day 2
1
Overhead Press (Barbell)
1 Set
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
3 Reps
3 Reps
3 Reps
5 Reps
5 Reps
5 Reps
86%
89%
92%
90%
85%
80%
75%
70%
65%
2
Deadlift (Barbell)
5 Sets
3 Reps
65%
3
Pin Press Bench (Barbell)
8 Sets
1 Reps
60%
Day 4
1
Deadlift (Barbell)
1 Set
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
86%
89%
92%
90%
85%
80%
75%
70%
65%
2
Overhead Press (Barbell)
5 Sets
3 Reps
65%
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
3 Reps
3 Reps
3 Reps
5 Reps
5 Reps
5 Reps
86%
89%
92%
90%
85%
80%
75%
70%
65%
2
Squat (Barbell)
5 Sets
3 Reps
65%
3
Pin Press Bench (Barbell)
8 Sets
1 Reps
60%
Day 1
1
Squat (Barbell)
1 Set
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
3 Reps
3 Reps
3 Reps
5 Reps
5 Reps
5 Reps
86%
89%
92%
90%
85%
80%
75%
70%
65%
2
Bench Press (Barbell)
5 Sets
3 Reps
65%
Day 5
1
Pin Press Bench (Barbell)
8 Sets
1 Reps
60%
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
3.00 / 5
Ryan B.Man
a year ago
1 week complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Absolutely ridiculous on the body. I love this program a lot, but it’s not for everyone. Eat right and get adequate sleep. Thank you.