Get Our Free 12-Week Program for Strength and Size
Every exercise, set, and rep is mapped out for you. Each session builds on the last and you never stop improving.
Every exercise, set, and rep is mapped out for you. Each session builds on the last and you never stop improving.
You're in the gym four or five days a week. You show up when you're tired and push through sets when you'd rather go home. Nobody could say you aren't working hard.
But your bench is the same number it was three months ago. Your squat has been stuck for so damn long that you've stopped bringing it up. You catch yourself in the mirror between sets, and you look pretty much the same as you did last year.
So you do what most guys do and switch things up. You grab a workout from some guy on YouTube, try the split your buddy swears by, or throw in a finisher you saw on Instagram. It feels solid for a few weeks, and you might even hit a small PR. Then you're right back where you started, stuck at the same weights and wondering what you're doing wrong.
Here's what's actually happening. When you decide what to do each day based on how you feel or what you saw online, you never add weight in a steady, planned way. One week you go heavy, the next week you chase a pump, and the week after that you try something new. Your body never gets pushed a little further than it went last time, and that's the one thing that makes it grow.
The Berserkr Protocol fixes that for you. For 12 weeks, you'll know exactly what to do every time you walk into the gym: how many sets, how many reps, how long to rest, and when to add weight. Each phase builds on the one before it, so the weight on the bar keeps going up.
You're already showing up and working hard. Follow this plan, and you'll finally have the progress to show for it.
Send Me the ProtocolYou'll train four days a week, with two upper body days and two lower body days, and every workout is written out for you. The program runs in three phases that each last four weeks, and each one gets heavier and harder than the one before it.
You'll do four sets of every exercise and stop each set when you still have two or three good reps left. The weight will feel lighter than you're used to, and that's on purpose. This is where you clean up your form and get used to doing more work, so your body is ready when the weight gets heavy.
You drop to three sets and put more weight on the bar. Now you stop each set when you have one rep left in the tank. This is where the numbers that have been stuck for months start moving again.
Every set goes until you can't get one more rep with good form. You'll hit your heaviest set first, then drop the weight about 10 to 15 percent and go to failure again. These are the hardest four weeks of the program, so grab a spotter and bring everything you've got.
You've been lifting for at least a few months and you know your way around a gym. You train three or four days a week, but your numbers have been stuck for a while, and you're tired of jumping from one program to the next. You have access to a real gym with barbells, dumbbells, and machines like a leg press, and you want a plan that tells you exactly what to do every time you walk in.
You're looking for a quick home workout or something you can knock out in 20 minutes. Every session uses real equipment like a hack squat, leg press, and cable stations, and the last four weeks ask you to take every set to failure. If you aren't ready to show up four days a week and work hard, this one isn't a good fit right now.
Norse Compound is a 24/7 strength gym in Concord, built for people who take lifting seriously. We've got Rogue racks and platforms, barbells, dumbbells, kettlebells, and plenty of machines, plus specialty gear you won't find at a big-box gym. Because we're open around the clock, you can train at 5am or 11pm without fighting a crowd for a rack.
When Phase 3 tells you to grab a spotter, there'll be someone right there who knows what he's doing. The guys here train hard, and they want to see you hit your numbers too.
“Joined Norse recently after getting tired of trying to fight for limited equipment and dealing with the obnoxious crowds that big box gyms often bring. This place has been awesome.”
“Plenty of racks, platforms and weights available. There’s a great culture here among the small community of lifters looking to improve themselves.”
“Best gym experience I’ve ever had. Every time I go in there, I get better. The members are so supportive of each other.”
“Everyone here wants you to improve and do better. The equipment is extremely high quality and there is a lot of unique equipment so your workout will never get boring.”
Yes, it's free. There's no credit card and nothing to buy. We see too many guys waste years in the gym because nobody ever handed them a real plan (so we're handing you one). If you like it, maybe you'll come train with us someday. If not, you still keep all 12 weeks.
You'll get an email with a PDF of the program right away. After that, we'll send you training tips and the occasional update from Norse Compound. You can unsubscribe from emails anytime.
No, but you should know your way around a gym and how to do the basic lifts. The first four weeks use lighter weights so you can clean up your form before things get heavy. If you've been training for a few months, you're good to go.
Plan on about 45 to 60 minutes in the first phase, including your warm-up. You rest 60 seconds between sets, so you won't be sitting around. The later phases have fewer sets, so the workouts get shorter as they get harder.
You'll need a fully equipped gym with barbells, dumbbells, and machines like a leg press, hack squat, leg curl, and leg extension. If your gym doesn't have a hack squat, you can swap in goblet squats, and the program shows you where.
No. You can run it at any gym that has the right equipment. But if you're in the Concord area and you're tired of crowds or missing equipment, come check out the gym.
You'll get all 12 weeks of workouts, the warm-up guide for every phase, and printable log sheets to track every lift. It's free, and it'll be in your inbox and on your phone.