Berserk Barbarian - Karlach Inspired V2 (4xUL)

READ THIS BEFORE STARTING

4x/week Powerbuilding program inspired by Karlach's physique to help bulk up the body.

Focused on big shoulders and arms, wide back, strong legs and also work on general strength to become a bulky masculine berserker barbarian! 

This program should be performed for the aforementioned goals and also if you don't want to live in the gym but hit every body part at least twice.

Schedule is U/L/U/L with rest days spread as they suit you best.


EXERCISE SELECTION:

You can change exercises based on your preference and equipment available as long as they are the same movement pattern (e.g. squat and hack squat) but I suggest choosing one main lift and stick with it to keep with the progression method for compounds.

I try to list alternative exercises choice in the notes, as I can't add them in them program creator.

PROGRESSION METHOD: 

For heavy compounds use Step Loading, where you keep the same weight for some weeks, but add volume and then progress in weight in the next rep jump. 
After week 7 you use wave loading to Build up to a 1rm set with a couple backoff sets.
I've taken this progression method from youtuber StandStrength and It gave me great results in 9 weeks.

For the secondary lifts:

Double Progression:
Where you have a set and rep range, for example 3x5-10.
You start by doing 3x5 on week 1 and then add reps (i.e. on w2 you do 3x6-6-5) until you can hit 3x10 on all the sets, the you add weight and start again.

Dynamic Double Progression:
You increase weight next session when you hit the top of the rep range on the first set, subsequent set drop regulate the weight. It can be autoregulated very well.
Example: W1 3x8-12
 50kg x12
50kg x10
45kg x12

W2 
55kg x8
50kg x11
45kg x12

W3 
55kg x9
55kg x8
50kg x10


For isolation movements start by keeping a RPE8 (couple of reps in reserve) and as you progress in the weeks try to push to failure.

(If you have any doubts about these progression methods I suggest searching on YouTube for better resources, such as Alex Bromley and Bald OmniMan)

REST TIMES:
For compounds: 2-3 min
For isolations: 60-90 sec 

WARM UP:

I suggest some movement to get the blood flowing, like 5-10 min on bycicle or treadmill, then some dynamic movements and light high rep to prep the part you're going to work out, for example 2x15-20 on leg extensions and leg curl for the Lower days, 
and 2x15-20 facepulls, pushdowns and DB OHP on Upper days.
Then for the main compound movement of the day:
Start with the empty bar for 2x10-15, then slowly add weight for sets of 3-5 reps until 85-90% of the working weight of the top set.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Horizontal Push Movement

Vertical Pull Exercise

Vertical Push Movement

Face Pull

Forearms Isolation Exercise

Upper 1 

Hinge Movement

Squat Pattern Movement

Horizontal Pull Movement

Hamstring Isolation Exercise

Quad Isolation Exercise

Calves Exercise

Abs Exercise

Lower 1

Lateral Raise (Cable/DB)

Upper 2

Lower 2

Step 1

Step 2

Wave 

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