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    Beast Slayer - Berserk Method Full Body Program ORIGINAL

    Uploaded by

    vesthaexp

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    Beast Slayer - Berserk Method Full Body Program ORIGINAL

    Uploaded by

    vesthaexp
    90 views8 pages

    Copyright

    © © All Rights Reserved

    Available Formats

    XLSX, PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    90 views8 pages

    Beast Slayer - Berserk Method Full Body Program ORIGINAL

    Uploaded by

    vesthaexp

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 8

    MAKE A COPY TO EDIT!

    (FILE, MAKE A COPY)


    DOCUMENT IS READ-ONLY (for the app/mobile
    export"->"make a copy")
    MUST READ Q&A

    Linked HERE (click "HERE" to access) is a list of frequently asked questions that are
    E A COPY) THIS
    app/mobile, click "share and
    DAY 1 Ganon The Destroyer Dynamic
    Dynamic
    Double Progression
    Progression/Notes Sets Reps Rest
    OR LinearDouble Progression
    Periodization (use
    Incline Bench OR Linear Periodization
    LP if you want to train pull-ups 3-5 5-10 2 min
    Lat Pulldown for 1 RM strength) 3-5 5-10 2 min
    Seated Shoulder Press Dynamic Double Progression 2-3 8-12 2 min
    Machine Chest Flies DP OR Cluster Sets 2-3 10-15 ---
    Chest Supported Raises DP OR Cluster Sets 2-3 10-15 60 sec
    A. V Bar Pressdown DDP OR Cluster Sets 2-4 8-12 ---
    B. Reverse Curl DDP OR Cluster Sets 2-4 8-12 90 sec
    Floater Exercises (Super Set these with anything other than Bench Press)
    Abs Isolation of Choice Double Progression 3-4 10-15 --

    DAY 2 Horse Mutant Dynamic Double Progression


    Progression/Notes Sets Reps Rest
    Dynamic
    OR LinearDouble Progression
    Periodization (use
    Strict Bent Over Row OR Linear Periodization
    LP if you want to train pull-ups 3-5 5-10 2-3 min
    Front Squat for 1 RM strength) 2-3 5-10 2 min
    Assisted Pull-Ups Dynamic Double Progression 2-3 8-12 2 min
    A. Dual Rope Pressdown DP OR Cluster Sets 2-4 10-15 ---
    B. Incline Curls DP OR Cluster Sets 2-3 8-12 60 sec
    A. Lu Raises DDP OR Cluster Sets 2-4 8-12 ---
    B. Seated Ham Curls DDP OR Cluster Sets 2-4 10-15 90 sec
    DDP OR Cluster Sets 2-4 8-12 90 sec
    Floater Exercises (Super Set these with anything other than Bench Press)
    Abs Isolation of Choice Double Progression 3-4 10-15 --

    DAY 3: S-arms? Progression/Notes


    Dynamic Double Progression Sets Reps Rest
    Incline Dumbbell Press OR Linear Periodization
    Dynamic Double Progression/ 3-5 5-10 2 min
    Kneeling Landmine Press one arm 3-5 5-10 2 min
    Spider Curl Dynamic Double Progression 2-3 8-12 2 min

    Pushdowns or Dips DP OR Cluster Sets 2-3 10-15 ---


    Lateral Raises & face pulls DP OR Cluster Sets 2-3 10-15 60 sec
    dB Pullovers or back row DDP OR Cluster Sets 2-4 8-12 ---
    DDP OR Cluster Sets 2-4 8-12 90 sec
    Floater Exercises (Super Set these with anything other than Bench Press)
    Abs Isolation of Choice Double Progression 3-4 10-15 --
    Dead-hangs

    Day 4 :D Progression/Notes
    Dynamic Double Progression Sets Reps Rest
    Chest supported row OR Linear Periodization
    Dynamic Double Progression 3-5 5-10 2-4 min
    Hyperextension OR Linear
    Dynamic Periodization
    Double Progression 3-5 5-10 2 min
    OR Linear Periodization 2-3 5-10 2 min
    Dynamic Double Progression 2-3 8-12 2 min
    DP OR Cluster Sets 2-3 10-15 ---
    DP OR Cluster Sets 2-3 10-15 60 sec
    DDP OR Cluster Sets 2-4 8-12 ---
    DDP OR Cluster Sets 2-4 8-12 90 sec
    Floater Exercises (Super Set these with anything other than Bench Press)
    Abs Isolation of Choice Double Progression 3-4 10-15 --
    REST DAY
    Chest supported row variation - 2-3x8-12 (ideally
    1 one that’s rear delt/upper back biased)
    2 Leg curl (seated if your gym has one) - 2-3x8-15
    3 Hyperextension
    4 Adductor - 2-3x8-15
    5 Lateral raise variation of choice - 3x8-15
    6

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