Berserk Method Upper Lower Hypertrophy Program

Hypertrophy Specific Program

This program is 3 times a week with a Upper Day Monday and Friday and a Lower Day on Wednesday

Use Double Progressions or Linear if it applies

You must be able to recover on this program, do not run it if you can't commit to 9 hours of sleep a night period. 

Run this program when you don't care much about strength, this will get you strong in a general sense and you will add pounds to every lift due to the double progression but it won't be as appropriate as a powerlifting program. 

There is really no need for a de-load on this program due to the nature of Upper Lower giving lots of rest days throughout the week. 

Cardio is not listed but it is pretty much mandatory, even if you're bulking, (yes you the one reading this). You must do cardio, high intensity is preferred, but anything low fatigue high stimulus will be peak for this program. 

When you stall out on this program there are a few things you can do. 

1. Drop the weight, do higher reps for a few weeks, master the weight and then slowly work your way back up

2. Tidy up the form, slow and controlled reps, until you've matched your old rep count. 

3. Look at the overall picture, have you been sleeping enough, have you been eating enough, stressed over school or work? 

4. If nothing seems to work, have patience, adding a rep even once a month is going to add 12 reps over the course of a year, muscle growth is a patient mans game and you must overcome this hurdle to push past the trap of being intermediate. 

5. Do not program hop or switch exercises, do the exercises, even if you don't like the exercises, even if you don't want to do them, or even if it hurts. Being able to manipulate variables on how you perform a lift to make it suit you and your anthropometry is a very valuable asset that will lead to being a smarter and more jacked lifter overall.

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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

Week 13

Week 14

Week 15

Week 16

Larsen Press (Barbell)

Pull-Up (Weighted)

Standing Behind Neck Shoulder Press (Barbell)

Chest Supported Row (Dumbbell)

Incline Fly Press (Dumbbell)

Face Pull

Platz Squat

Romanian Deadlift (Barbell)

Bench Press (Close Grip)

Omni-Man Style Barbell Row

AD Press

Underhand Lat Pulldown

Pec Deck (Machine)

Reverse Pec Deck

Paused Platz Squat (Barbell)

Lying Leg Curl

Decline Sit Up (Weighted)

Seated Calf Raise

Weighted Knee Raises

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