Odin's Wrath

In Norse legend, only the strongest and most fearless warriors earned their place in Valhalla, Odin’s hall of honor. Through trials of strength and unrelenting courage, they proved their worth in battle, forging their legacy among the gods.

This 16-week program is your modern battlefield. Designed to build brutal strength and relentless mass, it will push your limits and forge you into a warrior worthy of legend. Step into the forge, embrace the challenge, and claim your place among the elite. Valhalla awaits.

The program consists of 4 training days with one compound and some bodybuilding stuff after that:

Lower 1 - Squat
Upper 1 - Bench
Lower 2 - Deadlift
Upper 2 - Overhead

4 mesocycles with a deload week at the end.

Some important points before you get started:
>Eat in a surplus & clean
>Do your damn mobility
>Do your damn cardio
>NEVER attempt a 1RM without a spotter

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Overhead Press (Barbell)

Bent Over Row (Barbell)

Bench Press (Dumbbell)

Underhand Lat Pulldown

Lateral Raise (Dumbbell)

Upper 2: Overhead

Bench Press (Barbell)

Pull-Up (Bodyweight)

Seated Shoulder Press (Dumbbell)

Single Arm Iso Row

Bicep Curl (Cable)

Skull Crusher

Face Pull

Upper 1: Bench

Lat Pulldown

Rear Delt Fly (Dumbbell)

Snatch Deadlift

Bulgarian Split Squat (Dumbbell)

Hamstring Curl

Seated Calf Raise

Lower 2: Deadlift

Incline Bench Press (Barbell)

Pull-Up (Neutral Grip, Bodyweight)

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Tricep Extension (Cable)

Hammer Curl

Squat (Low Bar)

Leg Extension

Standing Calf Raise

Hyperextension

Lower 1: Squat

Bench Press (Paused)

Chest Supported Row (Dumbbell)

Spoto Press

Lat Pulldown (Neutral Grip)

Bicep Curl (EZ Bar)

Skull Crusher (Barbell)

Y Raise

Squat (Paused)

Leg Press

Deadlift (Deficit)

Reverse Lunge (Barbell)

Squat (Barbell)

Dumbbell External Rotation

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Bicep Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Goblet Squat

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