BERZERKER - PHASE II

PROGRAM DETAILS

6 Week Training Phase

2 x 3 Week Blocks

6 Days / Week

• 4 Day Lifting
• 2 Day Cardio-Based Intervals

Session Length:

40-60 min x Wokout

Split / Structure:

• A : MAX EFFORT
  • Max Effort Lower Body - (ME-LB)
    • : Squat / RDL / Lunge / Core
  • Max Effort Upper Body - (ME-UB)
    • Bench Press / Bent Row / Traps / Delts
• B: DYNAMIC EFFORT
  • Dynamic Effort Upper Body - (DE-UB)
    • Incline Bench Press / Bent Row / DB Curl / Delts
  • Dynamic Effort Lower Body - (DE-LB)
    • : Deadlift / Box Squat / RFE / Core
• C: CARDIO-BASED INTERVALS
  • INTENSIVE INTERVALS - (C-INT)
    • 30s ON : 60s OFF w/ 5 Min Recovery
  • EXTENSIVE INTERVALS - (C-EXT)
    • 120s ON : 120s OFF w/ 5 Min Recovery
• Weekly Pattern - ME-LB / DE-UB / C-INT / DE-LB / ME-UB / C-EXT

Equipment Needs:

• Barbell / Plates
• Dumbbells
• Bench + Incline Bench
• Dip Station / Pull-Up Bar
• Hill / Bike / Track / Field / Erg / Kettlebells (any or all)
  • Note: Substitutions can be made

Features:

Premium Training App that allows for autoregulation and easy consistency.

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