Viltrumite Workout

by Gymlander

16 athletes joined

Program Description

The primary goal is to increase muscle size through hypertrophy and become insanely strong!

Program Overview

Level
Novice, Intermediate, Advanced
Goal
Powerbuilding, Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Aug 22, 2024 06:11
Last Edited
Feb 21, 2025 09:11

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Deadlift (Barbell)

3

5 reps

-

2

Front Squat (Barbell)

3

8 reps

-

3

Leg Extension

3

12 reps

-

4

Leg Curl

3

12 reps

-

5

Calf Raise (Leg Press)

4

12 reps

-

6

Hanging Leg Raise

3

12 reps

-

Day 2

1

Walk

1

30 mins

-

Day 3

1

Bench Press (Barbell)

4

5 reps

-

2

Overhead Press (Barbell)

3

8 reps

-

3

Cable Crossover

3

12 reps

-

4

Lateral Raise (Cable)

3

12 reps

-

5

Dip (Weighted)

3

10 reps

-

6

Tricep Pushdown

3

12 reps

-

Day 4

1

Barbell Row

4

8 reps

-

2

Pull-Up (Weighted)

3

10 reps

-

3

Chest Supported Row (Machine)

3

10 reps

-

4

Lat Pulldown (Single Arm)

3

10 reps

-

5

Dumbbell High Pulls

3

12 reps

-

6

Bicep Curl (Barbell)

3

10 reps

-

Day 5

1

Squat (Barbell)

3

6 reps

-

2

Romanian Deadlift (Barbell)

3

8 reps

-

3

Leg Extension

3

12 reps

-

4

Leg Curl

3

12 reps

-

5

Calf Raise (Leg Press)

4

12 reps

-

6

Decline Crunch (Weighted)

3

12 reps

-

Day 6

1

Incline Bench Press (Barbell)

4

5 reps

-

2

Shoulder Press (Machine)

3

10 reps

-

3

Cable Crossover

3

12 reps

-

4

Lateral Raise (Dumbbell)

3

10 reps

-

5

Skull Crusher

3

10 reps

-

6

Bench Press (Close Grip)

3

8 reps

-

Day 7

1

Seated Cable Row (elbow wide)

4

8 reps

-

2

Lat Pulldown (narrow grip)

3

10 reps

-

3

Pullover (Dumbbell)

3

12 reps

-

4

Face Pull

3

12 reps

-

5

Preacher Curl (Barbell)

3

10 reps

-

6

Incline Curl (Dumbbell)

3

10 reps

-

Day 2

1

Walk

1 Set

30 mins

-

Day 5

1

Squat (Barbell)

3 Sets

6 Reps

-

2

Romanian Deadlift (Barbell)

3 Sets

8 Reps

-

3

Leg Extension

3 Sets

12 Reps

-

4

Leg Curl

3 Sets

12 Reps

-

5

Calf Raise (Leg Press)

4 Sets

12 Reps

-

6

Decline Crunch (Weighted)

3 Sets

12 Reps

-

Day 6

1

Incline Bench Press (Barbell)

4 Sets

5 Reps

-

2

Shoulder Press (Machine)

3 Sets

10 Reps

-

3

Cable Crossover

3 Sets

12 Reps

-

4

Lateral Raise (Dumbbell)

3 Sets

10 Reps

-

5

Skull Crusher

3 Sets

10 Reps

-

6

Bench Press (Close Grip)

3 Sets

8 Reps

-

Day 1

1

Deadlift (Barbell)

3 Sets

5 Reps

-

2

Front Squat (Barbell)

3 Sets

8 Reps

-

3

Leg Extension

3 Sets

12 Reps

-

4

Leg Curl

3 Sets

12 Reps

-

5

Calf Raise (Leg Press)

4 Sets

12 Reps

-

6

Hanging Leg Raise

3 Sets

12 Reps

-

Day 3

1

Bench Press (Barbell)

4 Sets

5 Reps

-

2

Overhead Press (Barbell)

3 Sets

8 Reps

-

3

Cable Crossover

3 Sets

12 Reps

-

4

Lateral Raise (Cable)

3 Sets

12 Reps

-

5

Dip (Weighted)

3 Sets

10 Reps

-

6

Tricep Pushdown

3 Sets

12 Reps

-

Day 7

1

Seated Cable Row (elbow wide)

4 Sets

8 Reps

-

2

Lat Pulldown (narrow grip)

3 Sets

10 Reps

-

3

Pullover (Dumbbell)

3 Sets

12 Reps

-

4

Face Pull

3 Sets

12 Reps

-

5

Preacher Curl (Barbell)

3 Sets

10 Reps

-

6

Incline Curl (Dumbbell)

3 Sets

10 Reps

-

Day 4

1

Barbell Row

4 Sets

8 Reps

-

2

Pull-Up (Weighted)

3 Sets

10 Reps

-

3

Chest Supported Row (Machine)

3 Sets

10 Reps

-

4

Lat Pulldown (Single Arm)

3 Sets

10 Reps

-

5

Dumbbell High Pulls

3 Sets

12 Reps

-

6

Bicep Curl (Barbell)

3 Sets

10 Reps

-