Viltrumite Workout
Become muscular and powerful!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Walk | 1 | 30 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lat Pulldown (Close Grip) | 4 | 10 reps |
| 2 | Chest Supported Row (Machine) | 3 | 10 reps |
| 3 | Lat Pulldown (Single Arm) | 3 | 12 reps |
| 4 | Straight Arm Pulldown | 3 | 12 reps |
| 5 | Reverse Pec Deck | 3 | 12 reps |
| 6 | Bicep Curl (Barbell) | 3 | 10 reps |
| 7 | Incline Curl (Dumbbell) | 3 | 10 reps |
| 8 | Wrist Curl Cable | 2 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Pull-Up (Weighted) | 4 | 10 reps |
| 2 | Chest Supported Row (Machine) | 3 | 10 reps |
| 3 | Seated Row (Cable) | 3 | 12 reps |
| 4 | Pullover (Dumbbell) | 3 | 12 reps |
| 5 | Face Pull | 3 | 12 reps |
| 6 | Preacher Curl (Dumbbell) | 3 | 10 reps |
| 7 | Hammer Curl | 3 | 10 reps |
| 8 | Wrist Curl Cable | 2 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Seated Hamstring Curl | 3 | 12 reps |
| 2 | Hack Squat | 3 | 10 reps |
| 3 | Romanian Deadlift (Barbell) | 3 | 10 reps |
| 4 | Leg Extension | 3 | 12 reps |
| 5 | Machine Calf Raise | 4 | 12 reps |
| 6 | Hanging Leg Raise | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 10 reps |
| 2 | Leg Curl | 3 | 12 reps |
| 3 | Leg Extension | 3 | 12 reps |
| 4 | Hip Adductor (Machine) | 3 | 15 reps |
| 5 | Machine Calf Raise | 4 | 12 reps |
| 6 | Decline Crunch (Weighted) | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 8 reps |
| 2 | Incline Chest Press (Machine) | 3 | 10 reps |
| 3 | Chest Fly (Cable) | 3 | 12 reps |
| 4 | Lateral Raise (Dumbbell) | 3 | 10 reps |
| 5 | Cross Body Lateral | 3 | 12 reps |
| 6 | Overhead Tricep Extension (Cable) | 3 | 10 reps |
| 7 | Tricep Pushdown | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | High Incline Dumbbell Press | 4 | 10 reps |
| 2 | Shoulder Press (Machine) | 3 | 10 reps |
| 3 | Lateral Raise Seated | 3 | 10 reps |
| 4 | Skull Crusher | 3 | 10 reps |
| 5 | Chest Fly (Cable) | 3 | 12 reps |
| 6 | Cross Body Lateral | 3 | 12 reps |
| 7 | Bench Press (Close Grip) | 3 | 8 reps |
Common questions
Yes, Viltrumite Workout is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 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 60 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.
Viltrumite Workout is structured around 7 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 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Viltrumite Workout 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
