King Joes Barbell Club

Mark H. Berry was one of the Iron Game's unsung heroes who was teaching no-nonsense, productive training back in the 1930s. As an author and "coach" he influenced hundreds of top lifters including a young John Grimek. Berry's routines were relatively simple and more importantly, they worked, which is what makes them timeless. Berry was the first to emphasize that less is more for proper training. At the time, many strength advocates advised to lift three or four days per week. Berry felt that three was the absolute maximum and if you were training hard, intense and heavy, two days was the best.

Mark Berry was a U.S. Olympic weight lifting coach (1932, 1936) and the publisher of Strength Magazine. He invented the Squats & Milk Program.

Barbell Curls 2 x 10
Rows 2 x 10
Overhead Press 2 x 10
Shoulder Shrugs 2 x 15
Bent Press 2 x 10
Dips 2 x 10
Kettlebell Swings 2 x 20 (each hand)
Squats 1 x 20 (breathing)
Pullovers 1 x 20
Leg Raises 2 x 15

Mark Berry Abbreviated Program

Mark Berry was a U.S. Olympic weight lifting coach (1932, 1936) and the publisher of Strength Magazine. He invented the Squats & Milk Program.

Overhead Press 2 x 10
Bent-Over Rows 2 x 10
Bench Press 2 x 10
Squats 1 x 20 (breathing) Rest for 10 minutes then:
Deadlifts 1 x 20 (breathing)