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Road to valhalla

by Viktor J.

Program Description

Hypertrophy with special focus on dips and pullup variations

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 15, 2025 04:46
  • Last Edited
    Jan 31, 2025 10:40
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Close Grip Dips
1
2
-1 reps
6-8 reps
RPE 10
RPE 9
2
Chin-Up (Weighted)
1
2
-1 reps
6-8 reps
RPE 10
RPE 9
3
Larsen Press (Barbell)
2
6-8 reps
RPE 9
4
Wide Grip Lat Pulldown
2
6-8 reps
RPE 9
5
Overhead Press (Barbell)
2
6-8 reps
RPE 9
6
Wide Overhand Grip Cable Row
2
6-8 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl
2
6-10 reps
RPE 10
10
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Dips
1
2
-1 reps
8-10 reps
RPE 10
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
1
2
-1 reps
8-10 reps
RPE 10
RPE 9
3
Close Grip Larsen Press
2
6-8 reps
RPE 9
4
Behind-the-Neck Lat Pulldown
2
6-8 reps
RPE 9
5
Standing Behind Neck Shoulder Press (Barbell)
2
6-8 reps
RPE 9
6
Close Grip Overhand Grip Cable Row
2
6-8 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl
2
6-10 reps
RPE 10
10
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Close Grip Dips With Bands
1
2
-1 reps
8-10 reps
RPE 10
RPE 9
2
Pull-Up (Weighted)
1
2
-1 reps
8-10 reps
RPE 10
RPE 9
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
4
Close Grip Underhand Lat Pulldown
2
6-8 reps
RPE 9
5
Seated Anterior Delt Press (AD)
2
6-8 reps
RPE 9
6
Underhand Medium Grip Cable Row
2
6-8 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl
2
6-10 reps
RPE 10
10
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pause Dips
1
2
-1 reps
8-10 reps
RPE 10
RPE 9
2
Super Wide Pullup
1
2
-1 reps
8-10 reps
RPE 10
RPE 9
3
Close Grip Incline Benchpress
2
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 9
5
Seated Military Press (Barbell)
2
8-12 reps
RPE 9
6
Dumbbell Row
2
8-12 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
9
Hammer Curl
2
8-12 reps
RPE 10
10
Dual Cable Longhead Pushdown
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
RPE 8
2
Band Pull Apart
2
10-15 reps
RPE 10
3
Good Morning
3
6-10 reps
RPE 9
4
Leg Curl
2
8-12 reps
RPE 9
5
Leg Extension
2
8-12 reps
RPE 9
6
Cable Crunch
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
8-12 reps
RPE 8
2
High Bar Squat (Barbell)
3
8-12 reps
RPE 8
3
Band Pull Apart
2
10-15 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
7
Power Shrug
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
8-12 reps
RPE 8
2
High Bar Squat (Barbell)
3
8-12 reps
RPE 8
3
Band Pull Apart
2
10-15 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
7
Power Shrug
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
8-12 reps
RPE 8
2
High Bar Squat (Barbell)
3
8-12 reps
RPE 8
3
Band Pull Apart
2
10-15 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
7
Power Shrug
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Dips
2
8-12 reps
RPE 9
2
Chin-Up (Weighted)
2
8-12 reps
RPE 9
3
Larsen Press (Barbell)
2
8-12 reps
RPE 9
4
Wide Overhand Grip Cable Row
2
8-12 reps
RPE 9
5
Overhead Press (Barbell)
2
8-12 reps
RPE 9
6
Seated Row (Cable)
2
8-12 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
9
Hammer Curl
2
8-12 reps
RPE 10
10
Dual Cable Longhead Pushdown
1
1
8-12 reps
8-12 reps
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Dips
2
8-12 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
8-12 reps
RPE 9
3
Close Grip Larsen Press
2
8-12 reps
RPE 9
4
Behind-the-Neck Lat Pulldown
2
8-12 reps
RPE 9
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 9
6
Close Grip Overhand Grip Cable Row
2
8-12 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
9
Hammer Curl
2
8-12 reps
RPE 10
10
Dual Cable Longhead Pushdown
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Dips With Bands
2
8-12 reps
RPE 9
2
Pull-Up (Weighted)
2
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
4
Kroc Row
2
8-12 reps
RPE 9
5
Seated Anterior Delt Press (AD)
2
8-12 reps
RPE 9
6
Underhand Medium Grip Cable Row
2
8-12 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
9
Hammer Curl
2
8-12 reps
RPE 10
10
Dual Cable Longhead Pushdown
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pause Dips
2
8-12 reps
RPE 9
2
Super Wide Pullup
2
8-12 reps
RPE 9
3
Close Grip Incline Benchpress
2
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Seated Military Press (Barbell)
2
8-12 reps
RPE 9
6
Dumbbell Row
2
8-12 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
9
Hammer Curl
1
1
8-12 reps
8-15 reps
RPE 10
RPE 10
10
Dual Cable Longhead Pushdown
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
2
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
3
High Bar Squat (Barbell)
3
6-10 reps
RPE 8
4
Rack Pull (Barbell)
2
6-10 reps
RPE 9
5
Cable Crunch
1
1
8-12 reps
8-12 reps
RPE 10
RPE 9
6
Face Pull
2
8-12 reps
RPE 9
Week 1
1 / 4 Weeks
Day 3
1
Close Grip Dips
2 Sets
8-12 Reps
@9
2
Chin-Up (Weighted)
2 Sets
8-12 Reps
@9
3
Larsen Press (Barbell)
2 Sets
8-12 Reps
@9
4
Wide Overhand Grip Cable Row
2 Sets
8-12 Reps
@9
5
Overhead Press (Barbell)
2 Sets
8-12 Reps
@9
6
Seated Row (Cable)
2 Sets
8-12 Reps
@9
7
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
9
Hammer Curl
2 Sets
8-12 Reps
@10
10
Dual Cable Longhead Pushdown
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@9
Day 1
1
Close Grip Dips
1 Set
2 Sets
-1 Reps
6-8 Reps
@10
@9
2
Chin-Up (Weighted)
1 Set
2 Sets
-1 Reps
6-8 Reps
@10
@9
3
Larsen Press (Barbell)
2 Sets
6-8 Reps
@9
4
Wide Grip Lat Pulldown
2 Sets
6-8 Reps
@9
5
Overhead Press (Barbell)
2 Sets
6-8 Reps
@9
6
Wide Overhand Grip Cable Row
2 Sets
6-8 Reps
@9
7
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
9
Hammer Curl
2 Sets
6-10 Reps
@10
10
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
Day 2
1
High Bar Squat (Barbell)
3 Sets
6-10 Reps
@8
2
Band Pull Apart
2 Sets
10-15 Reps
@10
3
Good Morning
3 Sets
6-10 Reps
@9
4
Leg Curl
2 Sets
8-12 Reps
@9
5
Leg Extension
2 Sets
8-12 Reps
@9
6
Cable Crunch
2 Sets
8-12 Reps
@9
Day 4
1
Preacher Curl (EZ Bar)
2 Sets
6-10 Reps
@10
2
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
3
High Bar Squat (Barbell)
3 Sets
6-10 Reps
@8
4
Rack Pull (Barbell)
2 Sets
6-10 Reps
@9
5
Cable Crunch
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@9
6
Face Pull
2 Sets
8-12 Reps
@9