BERSERKER ARMOR

by Barbellenjoyer

8 athletes joined

Program Description

Modified Bodybuilding Programm by Natural Hypertrophy. Focus on Posterieur Chain, Arms and Shoulders

Program Overview

Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Feb 07, 2024 12:20
Last Edited
Nov 28, 2024 03:36

START THE PROGRAM
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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

Day 1

Dip (Weighted)

Hammer Curl

Ring Push Up

Neck Curl

Overhead Tricep Extension (Cable)

Cable Crunch

Standing Calf Raise

Day 1

Close Grip Bench Press (Smith Machine)

Hammer Curl

Incline Bench Press (Smith Machine)

Neck Curl

Overhead Tricep Extension (Cable)

Cable Crunch

Standing Calf Raise

Lu Raises

Day 1

Close Grip Bench Press (Smith Machine)

Hammer Curl

Incline Bench Press (Smith Machine)

Neck Curl

Overhead Tricep Extension (Cable)

Cable Crunch

Standing Calf Raise

Lu Raises

Day 1

Close Grip Bench Press (Smith Machine)

Hammer Curl

Incline Bench Press (Smith Machine)

Neck Curl

Overhead Tricep Extension (Cable)

Cable Crunch

Standing Calf Raise

Lu Raises

Day 1

Close Grip Bench Press (Smith Machine)

Hammer Curl

Incline Bench Press (Smith Machine)

Neck Curl

Overhead Tricep Extension (Cable)

Cable Crunch

Standing Calf Raise

Lu Raises

Day 1

Close Grip Bench Press (Smith Machine)

Hammer Curl

Incline Bench Press (Smith Machine)

Neck Curl

Overhead Tricep Extension (Cable)

Cable Crunch

Standing Calf Raise

Lu Raises

Day 1

Close Grip Bench Press (Smith Machine)

Hammer Curl

Incline Bench Press (Smith Machine)

Neck Curl

Overhead Tricep Extension (Cable)

Cable Crunch

Standing Calf Raise

Lu Raises

Day 1

Close Grip Bench Press (Smith Machine)

Hammer Curl

Incline Bench Press (Smith Machine)

Neck Curl

Overhead Tricep Extension (Cable)

Cable Crunch

Standing Calf Raise

Lu Raises

Day 1

Close Grip Bench Press (Smith Machine)

Hammer Curl

Incline Bench Press (Smith Machine)

Neck Curl

Overhead Tricep Extension (Cable)

Cable Crunch

Standing Calf Raise

Lu Raises

Day 1

Close Grip Bench Press (Smith Machine)

Hammer Curl

Incline Bench Press (Smith Machine)

Neck Curl

Overhead Tricep Extension (Cable)

Cable Crunch

Standing Calf Raise

Lu Raises

Day 1

Close Grip Bench Press (Smith Machine)

Hammer Curl

Incline Bench Press (Smith Machine)

Neck Curl

Overhead Tricep Extension (Cable)

Cable Crunch

Standing Calf Raise

Lu Raises

Day 1

Close Grip Bench Press (Smith Machine)

Hammer Curl

Incline Bench Press (Smith Machine)

Neck Curl

Overhead Tricep Extension (Cable)

Cable Crunch

Standing Calf Raise

Lu Raises

Day 2

Barbell Row

Lying Leg Curl

Belt Squat

Preacher Curl (Barbell)

Single Arm Iso Row

Bayesian Curl

Day 2

Hang Power Clean

Lying Leg Curl

Belt Squat

Preacher Curl (Barbell)

Single Arm Iso Row

Lateral Raise (Cable)

Hammer Curl

Day 2

Hang Power Clean

Lying Leg Curl

Belt Squat

Preacher Curl (Barbell)

Single Arm Iso Row

Lateral Raise (Cable)

Hammer Curl

Day 2

Hang Power Clean

Lying Leg Curl

Belt Squat

Preacher Curl (Barbell)

Single Arm Iso Row

Lateral Raise (Cable)

Hammer Curl

Day 2

Hang Power Clean

Lying Leg Curl

Belt Squat

Preacher Curl (Barbell)

Single Arm Iso Row

Lateral Raise (Cable)

Hammer Curl

Day 2

Hang Power Clean

Lying Leg Curl

Belt Squat

Preacher Curl (Barbell)

Single Arm Iso Row

Lateral Raise (Cable)

Hammer Curl

Day 2

Hang Power Clean

Lying Leg Curl

Belt Squat

Preacher Curl (Barbell)

Single Arm Iso Row

Lateral Raise (Cable)

Hammer Curl

Day 2

Hang Power Clean

Lying Leg Curl

Belt Squat

Preacher Curl (Barbell)

Single Arm Iso Row

Lateral Raise (Cable)

Hammer Curl

Day 2

Hang Power Clean

Lying Leg Curl

Belt Squat

Preacher Curl (Barbell)

Single Arm Iso Row

Lateral Raise (Cable)

Hammer Curl

Day 2

Hang Power Clean

Lying Leg Curl

Belt Squat

Preacher Curl (Barbell)

Single Arm Iso Row

Lateral Raise (Cable)

Hammer Curl

Day 2

Hang Power Clean

Lying Leg Curl

Belt Squat

Preacher Curl (Barbell)

Single Arm Iso Row

Lateral Raise (Cable)

Hammer Curl

Day 2

Hang Power Clean

Lying Leg Curl

Belt Squat

Preacher Curl (Barbell)

Single Arm Iso Row

Lateral Raise (Cable)

Hammer Curl

Day 3

Bench Press (Barbell)

Pullover (Dumbbell)

Overhead Press (Barbell)

Decline Crunch (Weighted)

Chest Press (Machine)

Tricep Pushdown (Cable)

Tricep Extension (Cable)

Neck Curl

Wrist Curls

Day 3

Bench Press (Barbell)

Pullover (Dumbbell)

Overhead Press (Barbell)

Decline Crunch (Weighted)

Chest Press (Machine)

Tricep Pushdown (Cable)

Tricep Extension (Cable)

Neck Curl

Wrist Curls

Day 3

Bench Press (Barbell)

Pullover (Dumbbell)

Overhead Press (Barbell)

Decline Crunch (Weighted)

Chest Press (Machine)

Tricep Pushdown (Cable)

Tricep Extension (Cable)

Neck Curl

Wrist Curls

Day 3

Bench Press (Barbell)

Pullover (Dumbbell)

Overhead Press (Barbell)

Decline Crunch (Weighted)

Chest Press (Machine)

Tricep Pushdown (Cable)

Tricep Extension (Cable)

Neck Curl

Wrist Curls

Day 3

Bench Press (Barbell)

Pullover (Dumbbell)

Overhead Press (Barbell)

Decline Crunch (Weighted)

Chest Press (Machine)

Tricep Pushdown (Cable)

Tricep Extension (Cable)

Neck Curl

Wrist Curls

Day 3

Bench Press (Barbell)

Pullover (Dumbbell)

Overhead Press (Barbell)

Decline Crunch (Weighted)

Chest Press (Machine)

Tricep Pushdown (Cable)

Tricep Extension (Cable)

Neck Curl

Wrist Curls

Day 3

Bench Press (Barbell)

Pullover (Dumbbell)

Overhead Press (Barbell)

Decline Crunch (Weighted)

Chest Press (Machine)

Tricep Pushdown (Cable)

Tricep Extension (Cable)

Neck Curl

Wrist Curls

Day 3

Bench Press (Barbell)

Pullover (Dumbbell)

Overhead Press (Barbell)

Decline Crunch (Weighted)

Chest Press (Machine)

Tricep Pushdown (Cable)

Tricep Extension (Cable)

Neck Curl

Wrist Curls

Day 3

Bench Press (Barbell)

Pullover (Dumbbell)

Overhead Press (Barbell)

Decline Crunch (Weighted)

Chest Press (Machine)

Tricep Pushdown (Cable)

Tricep Extension (Cable)

Neck Curl

Wrist Curls

Day 3

Bench Press (Barbell)

Pullover (Dumbbell)

Overhead Press (Barbell)

Decline Crunch (Weighted)

Chest Press (Machine)

Tricep Pushdown (Cable)

Tricep Extension (Cable)

Neck Curl

Wrist Curls

Day 3

Bench Press (Barbell)

Pullover (Dumbbell)

Overhead Press (Barbell)

Decline Crunch (Weighted)

Chest Press (Machine)

Tricep Pushdown (Cable)

Tricep Extension (Cable)

Neck Curl

Wrist Curls

Day 3

Bench Press (Barbell)

Pullover (Dumbbell)

Overhead Press (Barbell)

Decline Crunch (Weighted)

Chest Press (Machine)

Tricep Pushdown (Cable)

Tricep Extension (Cable)

Neck Curl

Wrist Curls

Day 4

Chin-Up (Weighted)

Standing Calf Raise

Back Extension

Leg Extension

Incline Curl (Dumbbell)

Belt Squat

Seated Row (Cable)

Rear Delt Fly (Dumbbell)

Day 4

Chin-Up (Weighted)

Standing Calf Raise

Back Extension

Leg Extension

Incline Curl (Dumbbell)

Leg Press

Seated Row (Cable)

Lu Raises

Day 4

Chin-Up (Weighted)

Standing Calf Raise

Back Extension

Leg Extension

Incline Curl (Dumbbell)

Leg Press

Seated Row (Cable)

Lu Raises

Day 4

Chin-Up (Weighted)

Standing Calf Raise

Back Extension

Leg Extension

Incline Curl (Dumbbell)

Leg Press

Seated Row (Cable)

Lu Raises

Day 4

Chin-Up (Weighted)

Standing Calf Raise

Back Extension

Leg Extension

Incline Curl (Dumbbell)

Leg Press

Seated Row (Cable)

Lu Raises

Day 4

Chin-Up (Weighted)

Standing Calf Raise

Back Extension

Leg Extension

Incline Curl (Dumbbell)

Leg Press

Seated Row (Cable)

Lu Raises

Day 4

Chin-Up (Weighted)

Standing Calf Raise

Back Extension

Leg Extension

Incline Curl (Dumbbell)

Leg Press

Seated Row (Cable)

Lu Raises

Day 4

Chin-Up (Weighted)

Standing Calf Raise

Back Extension

Leg Extension

Incline Curl (Dumbbell)

Leg Press

Seated Row (Cable)

Lu Raises

Day 4

Chin-Up (Weighted)

Standing Calf Raise

Back Extension

Leg Extension

Incline Curl (Dumbbell)

Leg Press

Seated Row (Cable)

Lu Raises

Day 4

Chin-Up (Weighted)

Standing Calf Raise

Back Extension

Leg Extension

Incline Curl (Dumbbell)

Leg Press

Seated Row (Cable)

Lu Raises

Day 4

Chin-Up (Weighted)

Standing Calf Raise

Back Extension

Leg Extension

Incline Curl (Dumbbell)

Leg Press

Seated Row (Cable)

Lu Raises

Day 4

Chin-Up (Weighted)

Standing Calf Raise

Back Extension

Leg Extension

Incline Curl (Dumbbell)

Leg Press

Seated Row (Cable)

Lu Raises

Day 3

Bench Press (Barbell)

3 Sets

Pullover (Dumbbell)

3 Sets

Overhead Press (Barbell)

3 Sets

Decline Crunch (Weighted)

3 Sets

Chest Press (Machine)

4 Sets

Tricep Pushdown (Cable)

2 Sets

Tricep Extension (Cable)

3 Sets

Neck Curl

4 Sets

Wrist Curls

4 Sets

Day 1

Dip (Weighted)

3 Sets

Hammer Curl

3 Sets

Ring Push Up

4 Sets

Neck Curl

3 Sets

Overhead Tricep Extension (Cable)

4 Sets

Cable Crunch

4 Sets

Standing Calf Raise

4 Sets

Day 2

Barbell Row

4 Sets

Lying Leg Curl

4 Sets

Belt Squat

4 Sets

Preacher Curl (Barbell)

4 Sets

Single Arm Iso Row

4 Sets

Bayesian Curl

2 Sets

Day 4

Chin-Up (Weighted)

4 Sets

Standing Calf Raise

4 Sets

Back Extension

4 Sets

Leg Extension

3 Sets

Incline Curl (Dumbbell)

4 Sets

Belt Squat

4 Sets

Seated Row (Cable)

4 Sets

Rear Delt Fly (Dumbbell)

3 Sets