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Viking

by Jackson T.
1 athletes joined

Program Description

Get strong

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 09, 2024 07:41
  • Last Edited
    May 08, 2024 02:19
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 7
3
Hack Squat
3
12 reps
RPE 7.5
4
Single Leg Press
3
8 reps
RPE 7
5
Seated Calf Raise
3
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Hack Squat
3
12 reps
RPE 7.5
4
Single Leg Press
3
8 reps
RPE 7
5
Seated Calf Raise
3
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Hack Squat
3
12 reps
RPE 7.5
4
Single Leg Press
3
8 reps
RPE 7
5
Seated Calf Raise
3
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Hack Squat
3
12 reps
RPE 7.5
4
Single Leg Press
3
8 reps
RPE 7
5
Seated Calf Raise
3
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Hack Squat
3
12 reps
RPE 7.5
4
Single Leg Press
3
8 reps
RPE 7
5
Seated Calf Raise
3
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Hack Squat
3
12 reps
RPE 7.5
4
Single Leg Press
3
8 reps
RPE 7
5
Seated Calf Raise
3
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Hack Squat
3
12 reps
RPE 7.5
4
Single Leg Press
3
8 reps
RPE 7
5
Seated Calf Raise
3
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Hack Squat
3
12 reps
RPE 7.5
4
Single Leg Press
3
8 reps
RPE 7
5
Seated Calf Raise
3
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 7
5
Tricep Extension (Cable)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 7
5
Tricep Extension (Cable)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 7
5
Tricep Extension (Cable)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 7
5
Tricep Extension (Cable)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 7
5
Tricep Extension (Cable)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 7
5
Tricep Extension (Cable)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 7
5
Tricep Extension (Cable)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 7
5
Tricep Extension (Cable)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Leg Curl
3
12 reps
RPE 7.5
3
Meadow Row
3
8 reps
RPE 7.5
4A
Hammer Curl
3
12 reps
RPE 7.5
4B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Leg Curl
3
12 reps
RPE 7.5
3
Meadow Row
3
8 reps
RPE 7.5
4A
Hammer Curl
3
12 reps
RPE 7.5
4B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Leg Curl
3
12 reps
RPE 7.5
3
Meadow Row
3
8 reps
RPE 7.5
4A
Hammer Curl
3
12 reps
RPE 7.5
4B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Leg Curl
3
12 reps
RPE 7.5
3
Meadow Row
3
8 reps
RPE 7.5
4A
Hammer Curl
3
12 reps
RPE 7.5
4B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Leg Curl
3
12 reps
RPE 7.5
3
Meadow Row
3
8 reps
RPE 7.5
4A
Hammer Curl
3
12 reps
RPE 7.5
4B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Leg Curl
3
12 reps
RPE 7.5
3
Meadow Row
3
8 reps
RPE 7.5
4A
Hammer Curl
3
12 reps
RPE 7.5
4B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Leg Curl
3
12 reps
RPE 7.5
3
Meadow Row
3
8 reps
RPE 7.5
4A
Hammer Curl
3
12 reps
RPE 7.5
4B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Leg Curl
3
12 reps
RPE 7.5
3
Meadow Row
3
8 reps
RPE 7.5
4A
Hammer Curl
3
12 reps
RPE 7.5
4B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
5
5 reps
85%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
8 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
5
5 reps
85%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
8 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
5
5 reps
85%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
8 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
5
5 reps
85%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
8 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
5
5 reps
85%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
8 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
5
5 reps
85%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
8 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
5
5 reps
85%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
8 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
5
5 reps
85%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
8 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
Week 1
1 / 8 Weeks
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
85%
2
Leg Curl
3 Sets
12 Reps
@7.5
3
Meadow Row
3 Sets
8 Reps
@7.5
4A
Hammer Curl
3 Sets
12 Reps
@7.5
4B
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7.5
Day 4
1
Barbell Shoulder Press
5 Sets
5 Reps
85%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8.5
3
Rear Delt Fly (Machine)
3 Sets
8 Reps
@7.5
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7.5
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@7
3
Hack Squat
3 Sets
12 Reps
@7.5
4
Single Leg Press
3 Sets
8 Reps
@7
5
Seated Calf Raise
3 Sets
25 Reps
@7
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Chest Fly (Cable)
3 Sets
12 Reps
@8
4
Lat Pulldown
3 Sets
12 Reps
@7
5
Tricep Extension (Cable)
3 Sets
12 Reps
@7.5