Steel Viking Part 2
Bygge
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Face Pull | 3 | 10 reps | @8 |
| 2 | Chamber Fortball Bar Decline Bench | 4 | 8 reps | @8 |
| 3 | Chest Fly (Cable) | 2 | 8 reps | @8 |
| 1 | 8 reps | @9 | ||
| 4 | Standing Behind Neck Shoulder Press (Barbell) | 3 | 8 reps | @8 |
| Superset | ||||
| 5A | Lateral Raise (Dumbbell) | 3 | 12 reps | @8 |
| 5B | Skull Crusher (Barbell) | 3 | 8 reps | @8 |
| Superset | ||||
| 6A | Standing Calf Raise | 3 | 10 reps | @8 |
| 6B | Tibialis | 3 | 10 reps | @8 |
| 7 | Riser Curl | 4 | 6 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Neutral Grip, Weighted) | 4 | 8 reps | @8 |
| 2 | Trap Bar Deadlift | 4 | 8 reps | @8 |
| 3 | Bicep Curl (Barbell) | 4 | 8 reps | @8 |
| 4 | Lying Leg Curl | 3 | 8 reps | @8 |
| Superset | ||||
| 5A | Standing Pullover (Cable) | 3 | 8 reps | @8 |
| 5B | Belt Squat | 3 | 8 reps | @8 |
| 6 | Hanging Leg Raise | 3 | 20 reps | @8 |
| 7 | Wrist Curl W Wrist Wrench | 4 | 6–8 reps | @8 |
| 8 | Rolling Thunder 50 Mm | 4 | 4–8 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Y Raise (Dumbbell) | 3 | 10 reps | @8 |
| 2 | Bench Press (Paused) | 4 | 4–8 reps | @8 |
| 3 | Seated Overhead Press (Barbell) | 3 | 8 reps | @8 |
| 4 | Overhead Tricep Extension (Cable) | 3 | 8 reps | @8 |
| Superset | ||||
| 5A | Standing Calf Raise | 3 | 10 reps | @8 |
| 5B | Tibialis | 3 | 10 reps | @8 |
| 6 | Pronation M Belte Rundt Tommel | 4 | 6–8 reps | @8 |
| 7 | Pronasjon Full Rom | 3 | 8–12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bicep Curl (EZ Bar) | 4 | 8 reps | @8 |
| Superset | ||||
| 2A | Abs Crunch (Weighted) | 3 | 15 reps | @8 |
| 2B | Bulgarian Split Squat (Dumbbell) | 3 | 20 reps | @8 |
| 3 | Belt Squat RDL | 3 | 8 reps | @8 |
| 4 | Leg Curl | 3 | 8 reps | @8 |
| 5 | Bent Over Row (Barbell) | 4 | 8 reps | @8 |
| 6 | Side Press Wrist Wrench | 4 | 6–8 reps | @8 |
| 7 | Multispinner Pronasjon | 3 | 8–12 reps | @8 |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Steel Viking Part 2 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Steel Viking Part 2 is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Steel Viking Part 2 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
