Viltrumite Workout

by NOT COOL BOYS

Program Description

The primary goal is to increase muscle size through hypertrophy and become insanely strong!

Program Overview

Level
Novice, Intermediate, Advanced
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
May 26, 2025 01:28
Last Edited
May 26, 2025 01:28

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

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

-

Day 2

1

Walk

1

30 mins

-

Day 3

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

-

Day 4

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

-

Day 5

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

-

Day 6

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

-

Day 7

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

-

Day 2

1

Walk

1 Set

30 mins

-

Day 7

1

Lat Pulldown (Close Grip)

4 Sets

10 Reps

-

2

Chest Supported Row (Machine)

3 Sets

10 Reps

-

3

Lat Pulldown (Single Arm)

3 Sets

12 Reps

-

4

Straight Arm Pulldown

3 Sets

12 Reps

-

5

Reverse Pec Deck

3 Sets

12 Reps

-

6

Bicep Curl (Barbell)

3 Sets

10 Reps

-

7

Incline Curl (Dumbbell)

3 Sets

10 Reps

-

8

Wrist Curl Cable

2 Sets

12 Reps

-

Day 4

1

Pull-Up (Weighted)

4 Sets

10 Reps

-

2

Chest Supported Row (Machine)

3 Sets

10 Reps

-

3

Seated Row (Cable)

3 Sets

12 Reps

-

4

Pullover (Dumbbell)

3 Sets

12 Reps

-

5

Face Pull

3 Sets

12 Reps

-

6

Preacher Curl (Dumbbell)

3 Sets

10 Reps

-

7

Hammer Curl

3 Sets

10 Reps

-

8

Wrist Curl Cable

2 Sets

12 Reps

-

Day 1

1

Seated Hamstring Curl

3 Sets

12 Reps

-

2

Hack Squat

3 Sets

10 Reps

-

3

Romanian Deadlift (Barbell)

3 Sets

10 Reps

-

4

Leg Extension

3 Sets

12 Reps

-

5

Machine Calf Raise

4 Sets

12 Reps

-

6

Hanging Leg Raise

3 Sets

15 Reps

-

Day 5

1

Squat (Barbell)

3 Sets

10 Reps

-

2

Leg Curl

3 Sets

12 Reps

-

3

Leg Extension

3 Sets

12 Reps

-

4

Hip Adductor (Machine)

3 Sets

15 Reps

-

5

Machine Calf Raise

4 Sets

12 Reps

-

6

Decline Crunch (Weighted)

3 Sets

15 Reps

-

Day 3

1

Bench Press (Barbell)

4 Sets

8 Reps

-

2

Incline Chest Press (Machine)

3 Sets

10 Reps

-

3

Chest Fly (Cable)

3 Sets

12 Reps

-

4

Lateral Raise (Dumbbell)

3 Sets

10 Reps

-

5

Cross Body Lateral

3 Sets

12 Reps

-

6

Overhead Tricep Extension (Cable)

3 Sets

10 Reps

-

7

Tricep Pushdown

3 Sets

12 Reps

-

Day 6

1

High Incline Dumbbell Press

4 Sets

10 Reps

-

2

Shoulder Press (Machine)

3 Sets

10 Reps

-

3

Lateral Raise Seated

3 Sets

10 Reps

-

4

Skull Crusher

3 Sets

10 Reps

-

5

Chest Fly (Cable)

3 Sets

12 Reps

-

6

Cross Body Lateral

3 Sets

12 Reps

-

7

Bench Press (Close Grip)

3 Sets

8 Reps

-