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Project Shred Berker Mode

The document outlines a 21-day fat burn and recomp plan called 'Project Shred - Berker Mode,' consisting of a structured workout schedule that includes push, pull, legs, core, full body, HIIT, and rest days. Each workout day specifies exercises, sets, and repetitions, with a focus on strength and conditioning. Additionally, it includes recommendations for vitamin and mineral support, hydration, and motivational reminders.

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k899v9wdkq
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24 views5 pages

Project Shred Berker Mode

The document outlines a 21-day fat burn and recomp plan called 'Project Shred - Berker Mode,' consisting of a structured workout schedule that includes push, pull, legs, core, full body, HIIT, and rest days. Each workout day specifies exercises, sets, and repetitions, with a focus on strength and conditioning. Additionally, it includes recommendations for vitamin and mineral support, hydration, and motivational reminders.

Uploaded by

k899v9wdkq
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

PROJECT SHRED – BERKER MODE

21-DAY FAT BURN & RECOMP PLAN

Day 1 - Push
- Dumbbell Bench Press 4x10
- Dumbbell Shoulder Press 4x10
- Lateral Raise 3x15
- Triceps Kickback 3x12
- Push-ups 3xMax

Check box: ________

Day 2 - Pull
- Pull-ups 4xMax
- Dumbbell Bent-over Row 4x12
- Hammer Curl 3x12
- Concentration Curl 3x10

Check box: ________

Day 3 - Legs
- Squat 4x15
- Bulgarian Split Squat 3x10
- Dumbbell Deadlift 3x12
- Calf Raise 4x20

Check box: ________

Day 4 - Core
- Plank 3x45s
- Leg Raise 3x15
- Russian Twist 3x20
- Mountain Climber 3x30s

Check box: ________

Day 5 - Full Body


- Burpee 3x10
- Jump Squat 3x15
- Push-up 3x15
- Dumbbell Row 3x15
- Crunch 3x20
Check box: ________

Day 6 - HIIT
- Jumping Jack 40s
- Burpee 40s
- High Knees 40s
- Mountain Climber 40s
- Plank Hold 40s

Check box: ________

Day 7 - Rest
- Rest Day - Stretch / Light Walk

Check box: ________

Day 8 - Push
- Dumbbell Bench Press 4x10
- Dumbbell Shoulder Press 4x10
- Lateral Raise 3x15
- Triceps Kickback 3x12
- Push-ups 3xMax

Check box: ________

Day 9 - Pull
- Pull-ups 4xMax
- Dumbbell Bent-over Row 4x12
- Hammer Curl 3x12
- Concentration Curl 3x10

Check box: ________

Day 10 - Legs
- Squat 4x15
- Bulgarian Split Squat 3x10
- Dumbbell Deadlift 3x12
- Calf Raise 4x20

Check box: ________

Day 11 - Core
- Plank 3x45s
- Leg Raise 3x15
- Russian Twist 3x20
- Mountain Climber 3x30s

Check box: ________

Day 12 - Full Body


- Burpee 3x10
- Jump Squat 3x15
- Push-up 3x15
- Dumbbell Row 3x15
- Crunch 3x20

Check box: ________

Day 13 - HIIT
- Jumping Jack 40s
- Burpee 40s
- High Knees 40s
- Mountain Climber 40s
- Plank Hold 40s

Check box: ________

Day 14 - Rest
- Rest Day - Stretch / Light Walk

Check box: ________

Day 15 - Push
- Dumbbell Bench Press 4x10
- Dumbbell Shoulder Press 4x10
- Lateral Raise 3x15
- Triceps Kickback 3x12
- Push-ups 3xMax

Check box: ________

Day 16 - Pull
- Pull-ups 4xMax
- Dumbbell Bent-over Row 4x12
- Hammer Curl 3x12
- Concentration Curl 3x10

Check box: ________


Day 17 - Legs
- Squat 4x15
- Bulgarian Split Squat 3x10
- Dumbbell Deadlift 3x12
- Calf Raise 4x20

Check box: ________

Day 18 - Core
- Plank 3x45s
- Leg Raise 3x15
- Russian Twist 3x20
- Mountain Climber 3x30s

Check box: ________

Day 19 - Full Body


- Burpee 3x10
- Jump Squat 3x15
- Push-up 3x15
- Dumbbell Row 3x15
- Crunch 3x20

Check box: ________

Day 20 - HIIT
- Jumping Jack 40s
- Burpee 40s
- High Knees 40s
- Mountain Climber 40s
- Plank Hold 40s

Check box: ________

Day 21 - Rest
- Rest Day - Stretch / Light Walk

Check box: ________

Vitamin and Mineral Support: - Omega-3: 1000 mg (morning) - Vitamin D:


1000-2000 IU daily - Magnesium: 200-400 mg (before bed) - Multivitamin: 1
capsule/day Drink minimum 3L water daily. Coffee before afternoon workout.
Remember: No excuses. No shortcuts. Every rep counts. Every meal matters.
Stay focused - Berker Mode

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