Bern periodization

Ryan B.

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Squat (Barbell)

Overhead Press (Barbell)

Deadlift (Barbell)

Pin Press Bench (Barbell)

Bent Over Row (Dumbbell)

Dip (Weighted)

Pull-Up (Weighted)

Bench Press (Close Grip)

Skull Crusher

Box Jump

Farmer's Walk (Weighted)

Hypertophy

Clean and Jerk

Bent Over Row (Barbell)

Hammer Curl

Lateral Raise (Cable)

Rear Delt Fly (Dumbbell)

Shrug (Dumbbell)

Reverse Lunge (Barbell)

Seated Hamstring Curl

Seated Calf Raise

Standing Calf Raise

Abs Crunch (Machine)

Hanging Leg Raise

Squat

Bench

Deadlift

Pistol Squat

Plank

Hip Adductor (Machine)

Hip Abductor (Machine)

Hip Thrust (Barbell)

Bicep Curl (Barbell)

Cable Crossover

Face Pull

Bicep Curl (Cable)

Chest Fly (Cable)

Decline Crunch (Weighted)

Reverse Abs Crunch (Bodyweight)

Straight Arm Pulldown

Bench Press (Dumbbell)

Pallof Press

1 reviews for Bern periodization

Ryan B.