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)

Clean and Jerk

Bent Over Row (Barbell)

Dip (Weighted)

Pull-Up (Weighted)

Bench Press (Close Grip)

Skull Crusher

Box Jump

Farmer's Walk (Weighted)

Bicep Curl (Barbell)

Cable Crossover

Lateral Raise (Cable)

Face Pull

Shrug (Dumbbell)

Pistol Squat

Hip Thrust (Barbell)

Seated Calf Raise

Standing Calf Raise

Plank

Hanging Leg Raise

Hip Abductor (Machine)

Hip Adductor (Machine)

Bent Over Row (Dumbbell)

Hammer Curl

Bicep Curl (Cable)

Rear Delt Fly (Dumbbell)

Chest Fly (Cable)

Decline Crunch (Weighted)

Reverse Abs Crunch (Bodyweight)

Straight Arm Pulldown

Bench Press (Dumbbell)

Pallof Press

Hypertophy

Deadlift

Bench

Squat

Seated Hamstring Curl

1 reviews for Bern periodization

Ryan B.