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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
Jul 26, 2024 11:53
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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 1
1
Squat (Barbell)
4 Sets
5 Reps
89%
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)
4 Sets
5 Reps
89%
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 3
1
Bench Press (Barbell)
4 Sets
5 Reps
89%
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 4
1
Deadlift (Barbell)
4 Sets
5 Reps
89%
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
a month 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.