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Home Berzerker PPL - Ligh Split

by Simon A.
1 athletes joined

Program Description

BB in between PL mesos

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 23, 2025 05:45
  • Last Edited
    Feb 07, 2025 07:13
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START THE PROGRAM
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Close Grip)
4
12 reps
-
3
JM Press
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Close Grip)
4
12 reps
-
3
JM Press
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Close Grip)
4
12 reps
-
3
JM Press
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
12 reps
-
2
Incline Bench Press (Close Grip)
3
12 reps
-
3
JM Press
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Bicep Curl (Cable)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Bicep Curl (Cable)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Bicep Curl (Cable)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
-
2
Lat Pulldown
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Leg Extension
4
15 reps
-
4
Lying Leg Curl
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Leg Extension
4
15 reps
-
4
Lying Leg Curl
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Dumbbell)
4
12 reps
-
3
Leg Extension
4
15 reps
-
4
Lying Leg Curl
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Dumbbell)
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Lying Leg Curl
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
15 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
-
2
Seated Overhead Press (Dumbbell)
4
12 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
-
2
Seated Overhead Press (Dumbbell)
4
12 reps
-
3
Tricep Pushdown (Cable)
4
12 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15 reps
-
2
Seated Overhead Press (Dumbbell)
3
12 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
15 reps
-
2
Lat Pulldown
4
10 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Bicep Curl (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
15 reps
-
2
Lat Pulldown
4
10 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Bicep Curl (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
15 reps
-
2
Lat Pulldown
4
10 reps
-
3
Seated Row (Cable)
4
12 reps
-
4
Bicep Curl (Cable)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
3
15 reps
-
2
Lat Pulldown
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Bicep Curl (Cable)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Front Squat (Barbell)
4
6 reps
-
3
Lying Leg Curl
4
12 reps
-
4
Leg Extension
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Front Squat (Barbell)
4
6 reps
-
3
Lying Leg Curl
4
12 reps
-
4
Leg Extension
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
-
2
Front Squat (Barbell)
4
6 reps
-
3
Lying Leg Curl
4
12 reps
-
4
Leg Extension
4
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8 reps
-
2
Front Squat (Barbell)
3
6 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Overhead Press (Barbell)
4 Sets
12 Reps
-
2
Incline Bench Press (Close Grip)
4 Sets
12 Reps
-
3
JM Press
4 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
Day 2
1
Bent Over Row (Barbell)
4 Sets
12 Reps
-
2
Lat Pulldown
4 Sets
12 Reps
-
3
Seated Row (Cable)
4 Sets
12 Reps
-
4
Bicep Curl (Cable)
4 Sets
15 Reps
-
Day 3
1
Zercher Squat (Barbell)
4 Sets
6 Reps
-
2
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
-
3
Leg Extension
4 Sets
15 Reps
-
4
Lying Leg Curl
4 Sets
15 Reps
-
Day 4
1
Seated Overhead Press (Dumbbell)
4 Sets
12 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
15 Reps
-
3
Tricep Pushdown (Cable)
4 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
Day 5
1
Bent Over Row (Dumbbell)
4 Sets
15 Reps
-
2
Lat Pulldown
4 Sets
10 Reps
-
3
Seated Row (Cable)
4 Sets
12 Reps
-
4
Bicep Curl (Cable)
4 Sets
15 Reps
-
Day 6
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
-
2
Front Squat (Barbell)
4 Sets
6 Reps
-
3
Lying Leg Curl
4 Sets
12 Reps
-
4
Leg Extension
4 Sets
12 Reps
-