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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.

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
    Oct 08, 2024 06:41
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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)
3
1
5 reps
4 reps
89%
91%
2
Bench Press (Barbell)
5
3 reps
65%
3
Hammer Curl
3
8-10 reps
RPE 10
4
Lateral Raise (Cable)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 10
6
Shrug (Dumbbell)
3
10-12 reps
RPE 10
7
Reverse Lunge (Barbell)
3
8-10 reps
RPE 10
8
Seated Hamstring Curl
3
8-12 reps
RPE 10
9
Seated Calf Raise
3
8-12 reps
RPE 10
10
Standing Calf Raise
3
12-20 reps
RPE 10
11
Abs Crunch (Machine)
3
8-12 reps
RPE 10
12
Hanging Leg Raise
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2
5 reps
4 reps
89%
91%
2
Bench Press (Barbell)
6
3 reps
65%
3
Hammer Curl
3
8-10 reps
RPE 10
4
Lateral Raise (Cable)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 10
6
Shrug (Dumbbell)
1
7
Reverse Lunge (Barbell)
3
8-10 reps
RPE 10
8
Seated Hamstring Curl
3
8-12 reps
RPE 10
9
Seated Calf Raise
3
8-12 reps
RPE 10
10
Standing Calf Raise
3
12-20 reps
RPE 10
11
Abs Crunch (Machine)
3
8-12 reps
RPE 10
12
Hanging Leg Raise
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
4 reps
89%
91%
2
Bench Press (Barbell)
7
3 reps
65%
3
Hammer Curl
3
10-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
6
Shrug (Dumbbell)
3
12-20 reps
RPE 10
7
Pistol Squat
3
10-12 reps
RPE 10
8
Seated Hamstring Curl
3
10-15 reps
RPE 10
9
Seated Calf Raise
3
10-12 reps
RPE 10
10
Standing Calf Raise
3
12-20 reps
RPE 10
11
Plank
3
AMRAP
RPE 10
12
Hanging Leg Raise
3
10-20 reps
RPE 10
13
Hip Adductor (Machine)
3
12-20 reps
RPE 10
14
Hip Abductor (Machine)
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
94%
2
Bench Press (Barbell)
5
3 reps
70%
3
Lateral Raise (Cable)
3
12-15 reps
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
5
Shrug (Dumbbell)
3
12-20 reps
6
Pistol Squat
3
10 reps
7
Hip Thrust (Barbell)
3
8-12 reps
8
Seated Calf Raise
3
10-12 reps
9
Standing Calf Raise
3
20 reps
10
Plank
3
1 mins
11
Hanging Leg Raise
3
20 reps
12
Hip Abductor (Machine)
3
12-20 reps
13
Hip Adductor (Machine)
3
12-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
94%
2
Bench Press (Barbell)
6
3 reps
70%
3
Lateral Raise (Cable)
3
10-15 reps
4
Face Pull
3
10-15 reps
5
Shrug (Dumbbell)
3
15-20 reps
6
Pistol Squat
3
8-12 reps
7
Hip Thrust (Barbell)
3
8-12 reps
8
Seated Calf Raise
3
10-12 reps
9
Standing Calf Raise
3
15-20 reps
10
Plank
3
1 mins
11
Hanging Leg Raise
3
1 mins
12
Hip Abductor (Machine)
3
12-20 reps
13
Hip Adductor (Machine)
3
12-20 reps
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)
3
1
5 reps
4 reps
89%
91%
2
Deadlift (Barbell)
5
3 reps
65%
3
Pin Press Bench (Barbell)
8
1 reps
60%
4
Bent Over Row (Dumbbell)
3
6-10 reps
RPE 10
5
Dip (Weighted)
3
6-12 reps
RPE 10
6
Pull-Up (Weighted)
3
6-12 reps
RPE 10
7
Bench Press (Close Grip)
3
8-10 reps
RPE 10
8
Skull Crusher
3
8-10 reps
RPE 10
9
Box Jump
3
12 reps
RPE 10
10
Farmer's Walk (Weighted)
3
2 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
2
5 reps
4 reps
89%
91%
2
Deadlift (Barbell)
6
3 reps
65%
3
Pin Press Bench (Barbell)
10
1 reps
60%
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 10
5
Dip (Weighted)
3
6-10 reps
RPE 10
6
Pull-Up (Weighted)
3
6-10 reps
RPE 10
7
Bench Press (Close Grip)
3
8-10 reps
RPE 10
8
Skull Crusher
3
8-10 reps
RPE 10
9
Box Jump
3
12 reps
RPE 10
10
Farmer's Walk (Weighted)
3
2 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3
5 reps
4 reps
89%
91%
2
Deadlift (Barbell)
7
3 reps
65%
3
Pin Press Bench (Barbell)
12
1 reps
60%
4
Bent Over Row (Dumbbell)
3
6-10 reps
RPE 10
5
Dip (Weighted)
3
6-10 reps
RPE 10
6
Pull-Up (Weighted)
3
6-10 reps
RPE 10
7
Bench Press (Close Grip)
3
8-12 reps
RPE 10
8
Skull Crusher
3
8-12 reps
RPE 10
9
Box Jump
3
12 reps
RPE 10
10
Farmer's Walk (Weighted)
3
2 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
3 reps
94%
2
Deadlift (Barbell)
5
3 reps
70%
3
Clean and Jerk
3
10 reps
4
Bent Over Row (Barbell)
3
8-12 reps
5
Dip (Weighted)
3
6-10 reps
6
Pull-Up (Weighted)
3
6-10 reps
7
Bench Press (Close Grip)
3
8-12 reps
8
Skull Crusher
3
10-15 reps
9
Bicep Curl (Barbell)
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)
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)
4
1
5 reps
4 reps
89%
91%
2
Squat (Barbell)
5
3 reps
65%
3
Pin Press Bench (Barbell)
8
1 reps
60%
4
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
5
Dip (Weighted)
3
6-12 reps
RPE 10
6
Pull-Up (Weighted)
3
6-12 reps
RPE 10
7
Bench Press (Close Grip)
3
8-10 reps
RPE 10
8
Skull Crusher
3
8-10 reps
RPE 10
9
Box Jump
3
10-12 reps
RPE 10
10
Farmer's Walk (Weighted)
3
2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
4 reps
89%
91%
2
Squat (Barbell)
6
3 reps
65%
3
Pin Press Bench (Barbell)
10
1 reps
60%
4
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
5
Dip (Weighted)
3
6-10 reps
RPE 10
6
Pull-Up (Weighted)
3
6-10 reps
RPE 10
7
Bench Press (Close Grip)
3
8-10 reps
RPE 10
8
Skull Crusher
3
8-10 reps
RPE 10
9
Box Jump
3
12 reps
RPE 10
10
Farmer's Walk (Weighted)
3
2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
5 reps
4 reps
89%
91%
2
Squat (Barbell)
7
3 reps
65%
3
Pin Press Bench (Barbell)
12
1 reps
60%
4
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
5
Dip (Weighted)
3
6-10 reps
RPE 10
6
Pull-Up (Weighted)
3
6-10 reps
RPE 10
7
Bench Press (Close Grip)
3
10-12 reps
RPE 10
8
Skull Crusher
3
10-12 reps
RPE 10
9
Box Jump
3
12 reps
RPE 10
10
Farmer's Walk (Weighted)
3
2 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
94%
2
Squat (Barbell)
5
3 reps
70%
3
Bent Over Row (Barbell)
3
8-12 reps
4
Dip (Weighted)
3
6-10 reps
5
Pull-Up (Weighted)
3
6-10 reps
6
Cable Crossover
3
10-15 reps
7
Skull Crusher
3
8-12 reps
8
Bicep Curl (Barbell)
3
10-15 reps
9
Box Jump
3
12 reps
10
Farmer's Walk (Weighted)
3
2 reps
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)
3
1
5 reps
4 reps
89%
91%
2
Overhead Press (Barbell)
5
3 reps
65%
3
Hammer Curl
3
8-10 reps
RPE 10
4
Lateral Raise (Cable)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 10
6
Shrug (Dumbbell)
3
10-12 reps
RPE 10
7
Reverse Lunge (Barbell)
3
8-10 reps
RPE 10
8
Seated Hamstring Curl
3
8-12 reps
RPE 10
9
Seated Calf Raise
3
8-12 reps
RPE 10
10
Standing Calf Raise
3
12-20 reps
RPE 10
11
Abs Crunch (Machine)
3
8-12 reps
RPE 10
12
Hanging Leg Raise
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2
5 reps
4 reps
89%
91%
2
Overhead Press (Barbell)
6
3 reps
65%
3
Hammer Curl
3
8-10 reps
RPE 10
4
Lateral Raise (Cable)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 10
6
Shrug (Dumbbell)
3
8-12 reps
RPE 10
7
Reverse Lunge (Barbell)
3
8-10 reps
RPE 10
8
Seated Hamstring Curl
3
10-12 reps
RPE 10
9
Seated Calf Raise
3
8-10 reps
RPE 10
10
Standing Calf Raise
3
12-20 reps
RPE 10
11
Abs Crunch (Machine)
3
8-12 reps
RPE 10
12
Hanging Leg Raise
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
4 reps
89%
91%
2
Overhead Press (Barbell)
7
3 reps
65%
3
Hammer Curl
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
12-20 reps
RPE 10
6
Shrug (Dumbbell)
3
12-20 reps
RPE 10
7
Pistol Squat
3
8-12 reps
RPE 10
8
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
9
Seated Calf Raise
3
10-12 reps
RPE 10
10
Standing Calf Raise
3
12-20 reps
RPE 10
11
Plank
3
AMRAP
RPE 10
12
Hanging Leg Raise
3
10-20 reps
RPE 10
13
Hip Abductor (Machine)
3
10-20 reps
RPE 10
14
Hip Adductor (Machine)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3 reps
94%
2
Overhead Press (Barbell)
5
3 reps
70%
3
Lateral Raise (Cable)
3
10-12 reps
4
Rear Delt Fly (Dumbbell)
3
12-20 reps
5
Shrug (Dumbbell)
3
12-20 reps
6
Pistol Squat
3
10 reps
7
Hip Thrust (Barbell)
3
12-20 reps
8
Seated Calf Raise
3
10-12 reps
9
Standing Calf Raise
3
20 reps
10
Plank
3
1 mins
11
Hanging Leg Raise
3
12 reps
12
Hip Abductor (Machine)
3
12-20 reps
13
Hip Adductor (Machine)
3
12-20 reps
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
Bench Press (Barbell)
3
12 reps
70%
2
Pin Press Bench (Barbell)
8
1 reps
60%
3
Bent Over Row (Dumbbell)
3
6-10 reps
RPE 10
4
Dip (Weighted)
3
6-10 reps
RPE 10
5
Pull-Up (Weighted)
3
6-10 reps
RPE 10
6
Bench Press (Close Grip)
3
8-10 reps
RPE 10
7
Skull Crusher
3
8-10 reps
RPE 10
8
Box Jump
3
12 reps
RPE 10
9
Farmer's Walk (Weighted)
3
2 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
75%
2
Pin Press Bench (Barbell)
10
1 reps
60%
3
Clean and Jerk
4
6-10 reps
4
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
5
Dip (Weighted)
3
6-10 reps
RPE 10
6
Pull-Up (Weighted)
3
6-10 reps
RPE 10
7
Bench Press (Close Grip)
3
8-10 reps
RPE 10
8
Skull Crusher
3
8-10 reps
RPE 10
9
Box Jump
3
12 reps
RPE 10
10
Farmer's Walk (Weighted)
3
2 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
70%
2
Pin Press Bench (Barbell)
12
1 reps
RPE 10
3
Clean and Jerk
3
6-10 reps
RPE 10
4
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
5
Dip (Weighted)
3
6-10 reps
RPE 10
6
Pull-Up (Weighted)
3
6-10 reps
RPE 10
7
Bench Press (Close Grip)
3
8-12 reps
RPE 10
8
Skull Crusher
3
6-10 reps
RPE 10
9
Box Jump
3
12 reps
RPE 10
10
Farmer's Walk (Weighted)
3
2 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
75%
2
Squat (Barbell)
3
10 reps
75%
3
Clean and Jerk
3
10 reps
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
Bicep Curl (Barbell)
3
10-12 reps
8
Cable Crossover
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 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 5
1
Bench Press (Barbell)
3 Sets
12 Reps
70%
2
Pin Press Bench (Barbell)
8 Sets
1 Reps
60%
3
Bent Over Row (Dumbbell)
3 Sets
6-10 Reps
@10
4
Dip (Weighted)
3 Sets
6-10 Reps
@10
5
Pull-Up (Weighted)
3 Sets
6-10 Reps
@10
6
Bench Press (Close Grip)
3 Sets
8-10 Reps
@10
7
Skull Crusher
3 Sets
8-10 Reps
@10
8
Box Jump
3 Sets
12 Reps
@10
9
Farmer's Walk (Weighted)
3 Sets
2 Reps
@10
Day 3
1
Bench Press (Barbell)
4 Sets
1 Set
5 Reps
4 Reps
89%
91%
2
Squat (Barbell)
5 Sets
3 Reps
65%
3
Pin Press Bench (Barbell)
8 Sets
1 Reps
60%
4
Bent Over Row (Barbell)
3 Sets
6-10 Reps
@10
5
Dip (Weighted)
3 Sets
6-12 Reps
@10
6
Pull-Up (Weighted)
3 Sets
6-12 Reps
@10
7
Bench Press (Close Grip)
3 Sets
8-10 Reps
@10
8
Skull Crusher
3 Sets
8-10 Reps
@10
9
Box Jump
3 Sets
10-12 Reps
@10
10
Farmer's Walk (Weighted)
3 Sets
2 Reps
@10
Day 1
1
Squat (Barbell)
3 Sets
1 Set
5 Reps
4 Reps
89%
91%
2
Bench Press (Barbell)
5 Sets
3 Reps
65%
3
Hammer Curl
3 Sets
8-10 Reps
@10
4
Lateral Raise (Cable)
3 Sets
10-12 Reps
@10
5
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
@10
6
Shrug (Dumbbell)
3 Sets
10-12 Reps
@10
7
Reverse Lunge (Barbell)
3 Sets
8-10 Reps
@10
8
Seated Hamstring Curl
3 Sets
8-12 Reps
@10
9
Seated Calf Raise
3 Sets
8-12 Reps
@10
10
Standing Calf Raise
3 Sets
12-20 Reps
@10
11
Abs Crunch (Machine)
3 Sets
8-12 Reps
@10
12
Hanging Leg Raise
3 Sets
10-12 Reps
@10
Day 2
1
Overhead Press (Barbell)
3 Sets
1 Set
5 Reps
4 Reps
89%
91%
2
Deadlift (Barbell)
5 Sets
3 Reps
65%
3
Pin Press Bench (Barbell)
8 Sets
1 Reps
60%
4
Bent Over Row (Dumbbell)
3 Sets
6-10 Reps
@10
5
Dip (Weighted)
3 Sets
6-12 Reps
@10
6
Pull-Up (Weighted)
3 Sets
6-12 Reps
@10
7
Bench Press (Close Grip)
3 Sets
8-10 Reps
@10
8
Skull Crusher
3 Sets
8-10 Reps
@10
9
Box Jump
3 Sets
12 Reps
@10
10
Farmer's Walk (Weighted)
3 Sets
2 Reps
@10
Day 4
1
Deadlift (Barbell)
3 Sets
1 Set
5 Reps
4 Reps
89%
91%
2
Overhead Press (Barbell)
5 Sets
3 Reps
65%
3
Hammer Curl
3 Sets
8-10 Reps
@10
4
Lateral Raise (Cable)
3 Sets
10-12 Reps
@10
5
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
@10
6
Shrug (Dumbbell)
3 Sets
10-12 Reps
@10
7
Reverse Lunge (Barbell)
3 Sets
8-10 Reps
@10
8
Seated Hamstring Curl
3 Sets
8-12 Reps
@10
9
Seated Calf Raise
3 Sets
8-12 Reps
@10
10
Standing Calf Raise
3 Sets
12-20 Reps
@10
11
Abs Crunch (Machine)
3 Sets
8-12 Reps
@10
12
Hanging Leg Raise
3 Sets
10-12 Reps
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
3.00 / 5
Ryan B.Man
4 months 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.