# Beast Slayer - Berserk Method Full Body Program

Ultimate Full Body Program for BRUTAL Size & Strength

[Bald Omni-Man](https://www.boostcamp.app/coaches/bald-omni-man)· Apr 2026

★ 4.4181 ratings

6,938 athletes running this program

## Overview

- **Length**: 12 weeks  
- **Days / week**: 3–4 days  
- **Level**: Beginner, Intermediate, Advanced  
- **Goal**: Muscle  
- **Equipment**: Full Gym  
- **Session length**: 75 min

**PROGRAM VARIATIONS**  
**THE HYBRID**: Hybrid is good for all experience levels, specifically people who want to try out Full Body Workouts. Includes an arm day, classic upper/lower duo of sessions, and one full body day. Good for intermediate or advanced trainees with strength-minded goals.

**THE HUNTER**: Great for intermediate or advanced lifters enjoying recovery benefits of full body training. Works best for hypertrophy minded goals but will enhance strength in general.

## MUST READ Q&A

**Tip 1**: Have a stopwatch on your phone. Set it for 60-90 minutes based on the day's outline. It'll help you manage your time during workouts.

**Tip 2**: Gym bag essentials:  
- Liquid Chalk  
- Versa Gripps or Lifting Straps  
- Lifting Belt  
- Intra Workout nutrition  
- Boostcamp App  
- Water or sports drink

**Tip 3**: Choose exercise variations that suit your gym setup to maintain efficiency.

**Frequently Asked Questions/Comments**:

1. **What is Double Progression?**  
   A method to regulate training intensity with a rep range (e.g., 3 sets of 8-12).  
  
2. **When to Swap Movements?**  
   Keep exercises until you can progress, then swap for similar muscle targeting variations.  
  
3. **Can I Add More Volume?**  
   Assess personal needs first; if all checks are clear, add one set cautiously.

## Reviews

4.38 ★★★★★★★★★★  
181 ratings  
  
- **Erfan T.**: "I recommend, good for beginners."
- **Richard**: "Balanced volume, seeing early changes."
- **Varianto G.**: "Good as my off-season program 💪👍"

## Variations

**The Hybrid**:  
- Good for all experience levels, 4 days per week, including an arm day, full body day, upper day, and lower day.

**Muscle Group Distribution**:  
- Front: 11.6%  
- Back: 9.7%  
- Abs: 11.1%  
- Various others like hamstrings, glutes, traps, etc.

### Week 1 Workouts

#### Day 1 · Lower
| # | Exercise | Sets | Reps |
|---|---------|------|------|
| 1 | Lying Leg Curl | 2 | 6–12 |
| 2 | High Bar Squat | 3 | 6–10 |
| 3 | Standing Calf Raise | 4 | 10–15 |
| 4 | Single Leg Romanian Deadlift | 2 | 6–10 |
| 5 | Hanging Leg Raise | 3 | 10–20 |
| 6 | Single Leg Press | 2 | 8–12 |

#### Day 2 · Upper
| # | Exercise | Sets | Reps |
|---|---------|------|------|
| 1 | Bench Press (Wide Grip) | 4 | 5–10 |
| 2 | Lat Pulldown | 4 | 5–10 |
| 3 | Bench Press (Dumbbell) | 2 | 8–12 |
| 4A | Rear Delt Fly | 2 | 10–15 |
| 4B | Lateral Raise | 2 | 10–15 |
| 5A | Tricep Pushdown | 3 | 8–12 |
| 5B | Reverse Bicep Curl | 3 | 8–12 |
| 6 | Hanging Leg Raise | 3 | 10–15 |

#### Day 3 · Full Body
| # | Exercise | Sets | Reps |
|---|---------|------|------|
| 1 | Squat (Paused) | 3 | 5–10 |
| 2 | Seated AD Press | 3 | 5–10 |
| 3 | Seated Hamstring Curl | 2 | 8–12 |
| 4A | Seated French Press | 2 | 10–15 |
| 4B | Incline Curl | 2 | 10–15 |
| 5 | Leg Raise | 3 | 10–15 |

#### Day 4 · Arms
| # | Exercise | Sets | Reps |
|---|---------|------|------|
| 1 | Dip (Weighted) | 2 | 10–15 |
| 2 | Chin-Up (Weighted) | 2 | 8–12 |
| 3A | V-Handle Pushdown | 2 | 8–12 |
| 3B | Incline Curl | 2 | 8–12 |
| 4A | Overhead Extension | 2 | 6–10 |
| 4B | Pronation Twists | 2 | 10–15 |

## The coach

[Bald Omni-Man](https://www.boostcamp.app/coaches/bald-omni-man)

Coach Paris Butler. YouTuber (70K+ Subs)

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This program is completely free to follow on Boostcamp. Download the app on iOS or Android, and you can start immediately.