logo
Bern periodization
by Ryan B.
2 athletes joined
Program Description
Just decided to make a program who knows if it works. Add your own accessories. 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. Maybe use the AMRAP set to determine training max? Take your rest days after the third and 5th days.
Program Overview
Level
Advanced
Goal
Powerlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jun 09, 2024 08:06
Last Edited
Jun 17, 2024 12:39
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
12 Reps
70%
2
Squat (Barbell)
3 Sets
12 Reps
70%
Day 4
1
Deadlift (Barbell)
4 Sets
6 Reps
85%
2
Overhead Press (Barbell)
5 Sets
3 Reps
65%
Day 5
1
Bench Press (Barbell)
4 Sets
6 Reps
85%
2
Squat (Barbell)
5 Sets
3 Reps
65%
Day 2
1
Overhead Press (Barbell)
4 Sets
6 Reps
85%
2
Deadlift (Barbell)
5 Sets
3 Reps
65%
3
Pin Press Bench (Barbell)
8 Sets
1 Reps
60%
4
Dip (Weighted)
2 Sets
6-20 Reps
@10
5
Bench Press (Close Grip)
2 Sets
8-15 Reps
@10
6
Skull Crusher
2 Sets
8-15 Reps
@10
7
Bent Over Row (Dumbbell)
2 Sets
6-12 Reps
@10
8
Pull-Up (Weighted)
2 Sets
6-12 Reps
@10
9
Box Jump
3 Sets
10 Reps
@10
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
85%
2
Bench Press (Barbell)
5 Sets
3 Reps
65%
3
Hammer Curl
2 Sets
10-15 Reps
@10
4
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
5
Rear Delt Fly (Dumbbell)
2 Sets
12-20 Reps
@10
6
Reverse Lunge (Barbell)
2 Sets
8-15 Reps
@10
7
Seated Hamstring Curl
2 Sets
10-15 Reps
@10
8
Abs Crunch (Machine)
3 Sets
12-20 Reps
@10
9
Seated Calf Raise
2 Sets
12-20 Reps
@10
10
Standing Calf Raise
2 Sets
12-20 Reps
@10
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
75%
2
Squat (Barbell)
4 Sets
10 Reps
75%
Day 5
1
Bench Press (Barbell)
5 Sets
6 Reps
85%
2
Squat (Barbell)
6 Sets
3 Reps
65%
Day 4
1
Deadlift (Barbell)
5 Sets
6 Reps
85%
2
Overhead Press (Barbell)
6 Sets
3 Reps
65%
Day 3
1
Squat (Barbell)
5 Sets
6 Reps
85%
2
Bench Press (Barbell)
6 Sets
3 Reps
65%
Day 2
1
Overhead Press (Barbell)
5 Sets
6 Reps
85%
2
Deadlift (Barbell)
6 Sets
3 Reps
65%
Day 1
1
Bench Press (Barbell)
4 Sets
12 Reps
70%
2
Squat (Barbell)
4 Sets
12 Reps
70%
Day 2
1
Overhead Press (Barbell)
6 Sets
6 Reps
85%
2
Deadlift (Barbell)
7 Sets
3 Reps
65%
Day 3
1
Squat (Barbell)
6 Sets
6 Reps
85%
2
Bench Press (Barbell)
7 Sets
3 Reps
65%
Day 4
1
Deadlift (Barbell)
6 Sets
6 Reps
85%
2
Overhead Press (Barbell)
7 Sets
3 Reps
65%
Day 5
1
Bench Press (Barbell)
6 Sets
6 Reps
85%
2
Squat (Barbell)
7 Sets
3 Reps
65%
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
75%
2
Squat (Barbell)
3 Sets
10 Reps
75%
Day 5
1
Bench Press (Barbell)
4 Sets
4 Reps
90%
2
Squat (Barbell)
5 Sets
3 Reps
70%
Day 4
1
Deadlift (Barbell)
4 Sets
4 Reps
90%
2
Overhead Press (Barbell)
5 Sets
3 Reps
70%
Day 3
1
Squat (Barbell)
4 Sets
4 Reps
90%
2
Bench Press (Barbell)
5 Sets
3 Reps
70%
Day 2
1
Overhead Press (Barbell)
4 Sets
4 Reps
90%
2
Deadlift (Barbell)
5 Sets
3 Reps
70%
Day 1
1
Bench Press (Barbell)
4 Sets
12 Reps
70%
2
Squat (Barbell)
4 Sets
12 Reps
70%
Day 2
1
Overhead Press (Barbell)
5 Sets
4 Reps
90%
2
Deadlift (Barbell)
6 Sets
3 Reps
70%
Day 3
1
Squat (Barbell)
5 Sets
4 Reps
90%
2
Bench Press (Barbell)
6 Sets
3 Reps
70%
Day 4
1
Deadlift (Barbell)
5 Sets
4 Reps
90%
2
Overhead Press (Barbell)
6 Sets
3 Reps
70%
Day 5
1
Bench Press (Barbell)
5 Sets
4 Reps
90%
2
Squat (Barbell)
6 Sets
3 Reps
70%
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
75%
2
Squat (Barbell)
4 Sets
10 Reps
75%
Day 2
1
Overhead Press (Barbell)
6 Sets
4 Reps
90%
2
Deadlift (Barbell)
7 Sets
3 Reps
70%
Day 3
1
Squat (Barbell)
6 Sets
4 Reps
90%
2
Bench Press (Barbell)
7 Sets
3 Reps
70%
Day 4
1
Deadlift (Barbell)
6 Sets
4 Reps
90%
2
Overhead Press (Barbell)
7 Sets
3 Reps
70%
Day 5
1
Bench Press (Barbell)
6 Sets
4 Reps
90%
2
Squat (Barbell)
7 Sets
3 Reps
70%
Day 1
1
Bench Press (Barbell)
3 Sets
12 Reps
70%
2
Squat (Barbell)
3 Sets
12 Reps
70%
Day 2
1
Overhead Press (Barbell)
4 Sets
2 Reps
95%
2
Deadlift (Barbell)
5 Sets
3 Reps
75%
Day 3
1
Squat (Barbell)
4 Sets
2 Reps
95%
2
Bench Press (Barbell)
5 Sets
3 Reps
75%
Day 4
1
Deadlift (Barbell)
4 Sets
2 Reps
95%
2
Overhead Press (Barbell)
5 Sets
3 Reps
75%
Day 5
1
Bench Press (Barbell)
4 Sets
2 Reps
95%
2
Squat (Barbell)
5 Sets
3 Reps
75%
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
75%
2
Squat (Barbell)
4 Sets
10 Reps
75%
Day 2
1
Overhead Press (Barbell)
5 Sets
2 Reps
95%
2
Deadlift (Barbell)
6 Sets
3 Reps
75%
Day 3
1
Squat (Barbell)
5 Sets
2 Reps
95%
2
Bench Press (Barbell)
6 Sets
3 Reps
75%
Day 4
1
Deadlift (Barbell)
5 Sets
2 Reps
95%
2
Overhead Press (Barbell)
6 Sets
3 Reps
75%
Day 5
1
Bench Press (Barbell)
5 Sets
2 Reps
95%
2
Squat (Barbell)
6 Sets
3 Reps
75%
Day 1
1
Bench Press (Barbell)
4 Sets
12 Reps
70%
2
Squat (Barbell)
4 Sets
12 Reps
70%
Day 2
1
Overhead Press (Barbell)
6 Sets
2 Reps
95%
2
Deadlift (Barbell)
7 Sets
3 Reps
75%
Day 3
1
Squat (Barbell)
6 Sets
2 Reps
95%
2
Bench Press (Barbell)
7 Sets
3 Reps
75%
Day 4
1
Deadlift (Barbell)
6 Sets
2 Reps
95%
2
Overhead Press (Barbell)
7 Sets
3 Reps
75%
Day 5
1
Bench Press (Barbell)
6 Sets
2 Reps
95%
2
Squat (Barbell)
7 Sets
3 Reps
75%
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
75%
2
Squat (Barbell)
3 Sets
10 Reps
75%
Day 5
1
Bench Press (Barbell)
4 Sets
1 Reps
100%
2
Squat (Barbell)
5 Sets
3 Reps
80%
Day 4
1
Deadlift (Barbell)
4 Sets
1 Reps
100%
2
Overhead Press (Barbell)
5 Sets
3 Reps
80%
Day 3
1
Squat (Barbell)
4 Sets
1 Reps
100%
2
Bench Press (Barbell)
5 Sets
3 Reps
80%
Day 2
1
Overhead Press (Barbell)
4 Sets
1 Reps
100%
2
Deadlift (Barbell)
5 Sets
3 Reps
80%
Day 1
1
Bench Press (Barbell)
4 Sets
12 Reps
70%
2
Squat (Barbell)
4 Sets
12 Reps
70%
Day 2
1
Overhead Press (Barbell)
5 Sets
1 Reps
100%
2
Deadlift (Barbell)
6 Sets
3 Reps
80%
Day 3
1
Squat (Barbell)
5 Sets
1 Reps
100%
2
Bench Press (Barbell)
6 Sets
3 Reps
80%
Day 4
1
Deadlift (Barbell)
5 Sets
1 Reps
100%
2
Overhead Press (Barbell)
6 Sets
3 Reps
80%
Day 5
1
Bench Press (Barbell)
5 Sets
1 Reps
100%
2
Squat (Barbell)
6 Sets
3 Reps
80%
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
75%
2
Squat (Barbell)
4 Sets
10 Reps
75%
Day 2
1
Overhead Press (Barbell)
6 Sets
1 Reps
100%
2
Deadlift (Barbell)
7 Sets
3 Reps
80%
Day 3
1
Squat (Barbell)
6 Sets
1 Reps
100%
2
Bench Press (Barbell)
7 Sets
3 Reps
80%
Day 4
1
Deadlift (Barbell)
6 Sets
1 Reps
100%
2
Overhead Press (Barbell)
7 Sets
3 Reps
80%
Day 5
1
Bench Press (Barbell)
6 Sets
1 Reps
100%
2
Squat (Barbell)
7 Sets
3 Reps
80%