Viltrumite Workout

by HermanssonHealth

2 athletes joined

Program Description

Become as strong as a Viltrumite!

Program Overview

Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
80 minutes
Created
May 05, 2024 11:17
Last Edited
Jul 06, 2024 11:06

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

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4.8 Stars with 10, 000+ Ratings

BlogBannerPC

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

Pull-Up (Bodyweight)

3

8 reps

-

2

Lat Pulldown

3

10 reps

-

3

Seated Row (Cable)

3

12 reps

-

4

Hammer Curl

3

10 reps

-

5

Bicep Curl (Cable)

3

10 reps

-

6

Upright Row (Barbell)

3

10 reps

-

Day 2

1

Bench Press (Barbell)

3

8 reps

-

2

Incline Bench Press (Dumbbell)

3

8 reps

-

3

Dip (Bodyweight)

3

10 reps

-

4

Tricep Pushdown (Cable)

3

12 reps

-

5

Lateral Raise (Dumbbell)

3

10 reps

-

6

Lateral Raise (Cable)

3

12 reps

-

Day 3

1

Run

1

30 mins

-

2

Bulgarian Split Squat (Dumbbell)

3

10 reps

-

3

Hip Thrust (Barbell)

3

10 reps

-

4

Leg Press (45 Degrees)

3

10 reps

-

5

Standing Calf Raise

3

12 reps

-

6

Abs Crunch (Weighted)

3

12 reps

-

7

Lying Leg Raise

3

12 reps

-

Day 4

1

Walk

1

30 mins

-

Day 5

1

Overhead Press (Barbell)

3

8 reps

-

2

Bench Press (Dumbbell)

3

10 reps

-

3

Chin-Up (Bodyweight)

3

10 reps

-

4

Incline Curl (Dumbbell)

3

10 reps

-

5

Bench Press (Close Grip)

3

10 reps

-

6

Lateral Raise (Dumbbell)

3

10 reps

-

Day 6

1

Squat (Barbell)

3

8 reps

-

2

Leg Extension

3

12 reps

-

3

Leg Curl

3

12 reps

-

4

Seated Calf Raise

3

12 reps

-

5

Hyperextension

3

10 reps

-

6

Abs Crunch (Weighted)

3

12 reps

-

7

Lying Leg Raise

3

12 reps

-

Day 7

1

Run

10

1 mins

-

Day 4

1

Walk

1 Set

30 mins

-

Day 7

1

Run

10 Sets

1 mins

-

Day 5

1

Overhead Press (Barbell)

3 Sets

8 Reps

-

2

Bench Press (Dumbbell)

3 Sets

10 Reps

-

3

Chin-Up (Bodyweight)

3 Sets

10 Reps

-

4

Incline Curl (Dumbbell)

3 Sets

10 Reps

-

5

Bench Press (Close Grip)

3 Sets

10 Reps

-

6

Lateral Raise (Dumbbell)

3 Sets

10 Reps

-

Day 1

1

Pull-Up (Bodyweight)

3 Sets

8 Reps

-

2

Lat Pulldown

3 Sets

10 Reps

-

3

Seated Row (Cable)

3 Sets

12 Reps

-

4

Hammer Curl

3 Sets

10 Reps

-

5

Bicep Curl (Cable)

3 Sets

10 Reps

-

6

Upright Row (Barbell)

3 Sets

10 Reps

-

Day 2

1

Bench Press (Barbell)

3 Sets

8 Reps

-

2

Incline Bench Press (Dumbbell)

3 Sets

8 Reps

-

3

Dip (Bodyweight)

3 Sets

10 Reps

-

4

Tricep Pushdown (Cable)

3 Sets

12 Reps

-

5

Lateral Raise (Dumbbell)

3 Sets

10 Reps

-

6

Lateral Raise (Cable)

3 Sets

12 Reps

-

Day 3

1

Run

1 Set

30 mins

-

2

Bulgarian Split Squat (Dumbbell)

3 Sets

10 Reps

-

3

Hip Thrust (Barbell)

3 Sets

10 Reps

-

4

Leg Press (45 Degrees)

3 Sets

10 Reps

-

5

Standing Calf Raise

3 Sets

12 Reps

-

6

Abs Crunch (Weighted)

3 Sets

12 Reps

-

7

Lying Leg Raise

3 Sets

12 Reps

-

Day 6

1

Squat (Barbell)

3 Sets

8 Reps

-

2

Leg Extension

3 Sets

12 Reps

-

3

Leg Curl

3 Sets

12 Reps

-

4

Seated Calf Raise

3 Sets

12 Reps

-

5

Hyperextension

3 Sets

10 Reps

-

6

Abs Crunch (Weighted)

3 Sets

12 Reps

-

7

Lying Leg Raise

3 Sets

12 Reps

-