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Bersoneq

by Bro Bero
1 athletes joined

Program Description

starter pack

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 30, 2025 11:12
  • Last Edited
    Jun 18, 2025 11:38

Summary

Unleash your strength with the Bersoneq program, a comprehensive 8-week training plan designed for serious lifters. Committing just four days a week, you'll tackle a balanced mix of barbell and dumbbell exercises targeting all major muscle groups, from chest and back to legs and arms. Each session is crafted to push your limits with a focus on progressive overload, ensuring you build muscle and improve your overall fitness. Equip your garage gym and get ready to transform your physique—your journey to strength starts now!
Muscle Engagement
Front
Back
MuscleSet
Chest
12.8%
Triceps
11.4%
Quadriceps
11.3%
Lats
9.7%
Front Delts
9.1%
Glutes
8.8%
Upper Back
7.6%
Hamstrings
6.5%
Biceps
5.3%
Middle Delts
4.5%
Abs
3.3%
Calves
2.9%
Adductors
2.5%
Lower Back
2.3%
Forearms
1.5%
Rear Delts
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
-
2
Bicep Curl (Dumbbell)
2
6-10 reps
-
3
Dumbbell Row
2
6-10 reps
-
4
Overhead Press (Barbell)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
1
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
-
2
Bicep Curl (Dumbbell)
2
6-10 reps
-
3
Dumbbell Row
2
6-10 reps
-
4
Overhead Press (Barbell)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
1
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bicep Curl (Dumbbell)
3
6-10 reps
-
3
Dumbbell Row
2
6-10 reps
-
4
Overhead Press (Barbell)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
1
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bicep Curl (Dumbbell)
3
6-10 reps
-
3
Dumbbell Row
2
6-10 reps
-
4
Overhead Press (Barbell)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
1
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bicep Curl (Dumbbell)
3
6-10 reps
-
3
Dumbbell Row
3
6-10 reps
-
4
Overhead Press (Barbell)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
2
6-12 reps
-
6
French Press
3
5-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bicep Curl (Dumbbell)
3
6-10 reps
-
3
Dumbbell Row
3
6-10 reps
-
4
Overhead Press (Barbell)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
2
6-12 reps
-
6
French Press
3
5-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bicep Curl (Dumbbell)
3
6-10 reps
-
3
Dumbbell Row
3
6-10 reps
-
4
Overhead Press (Barbell)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
2
6-12 reps
-
6
French Press
3
5-16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Bicep Curl (Dumbbell)
3
6-10 reps
-
3
Dumbbell Row
3
6-10 reps
-
4
Overhead Press (Barbell)
2
6-10 reps
-
5
Lateral Raise (Dumbbell)
2
6-12 reps
-
6
French Press
3
5-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
6-10 reps
-
3
Dead Hang
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
3
Standing Calf Raise
3
AMRAP
-
4
Dead Hang
2
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
3
Standing Calf Raise
3
AMRAP
-
4
Dead Hang
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Chin-Up (Assisted)
2
5 reps
-
3
Inverted Row
3
5-20 reps
-
4
Push Up (Incline)
3
1-10 reps
-
5
Push Up (Knees)
2
AMRAP
-
6
Pullover (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Chin-Up (Assisted)
2
5 reps
-
3
Inverted Row
3
5-20 reps
-
4
Push Up (Incline)
3
1-10 reps
-
5
Push Up (Knees)
2
AMRAP
-
6
Pullover (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Chin-Up (Assisted)
2
5 reps
-
3
Inverted Row
3
5-20 reps
-
4
Push Up (Incline)
3
1-10 reps
-
5
Push Up (Knees)
2
AMRAP
-
6
Pullover (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Chin-Up (Assisted)
2
5 reps
-
3
Inverted Row
3
5-20 reps
-
4
Push Up (Incline)
3
1-10 reps
-
5
Push Up (Knees)
2
AMRAP
-
6
Pullover (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-10 reps
-
2
Chin-Up (Assisted)
2
5 reps
-
3
Inverted Row
3
5-20 reps
-
4
Push Up (Incline)
3
1-10 reps
-
5
Push Up (Knees)
2
AMRAP
-
6
Pullover (Dumbbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
-
2
Chin-Up (Bodyweight)
2
AMRAP
-
3
Push Up
2
1-10 reps
-
4
Pullover (Dumbbell)
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
AMRAP
-
2
Dip (Bodyweight)
2
AMRAP
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Pullover (Dumbbell)
3
5-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
2
AMRAP
-
2
Dip (Bodyweight)
2
AMRAP
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Pullover (Dumbbell)
3
5-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10-16 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-16 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-16 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-10 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
3
Standing Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
3
Standing Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
3
Standing Calf Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
2
6-10 reps
-
3
Standing Calf Raise
3
AMRAP
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
6-10 Reps
-
2
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
-
3
Dumbbell Row
2 Sets
6-10 Reps
-
4
Overhead Press (Barbell)
2 Sets
6-10 Reps
-
5
Lateral Raise (Dumbbell)
1 Set
6-12 Reps
-
Day 2
1
Squat (Barbell)
2 Sets
6-10 Reps
-
2
Deadlift (Barbell)
2 Sets
6-10 Reps
-
Day 3
1
Incline Bench Press (Barbell)
2 Sets
6-10 Reps
-
2
Chin-Up (Assisted)
2 Sets
5 Reps
-
3
Inverted Row
3 Sets
5-20 Reps
-
4
Push Up (Incline)
3 Sets
1-10 Reps
-
5
Push Up (Knees)
2 Sets
AMRAP
-
6
Pullover (Dumbbell)
2 Sets
6-10 Reps
-
Day 4
1
Goblet Squat
2 Sets
10-16 Reps
-
2
Deadlift (Barbell)
2 Sets
6-10 Reps
-