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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
    Jun 18, 2025 11:40

Summary

Unleash your inner strength with the Viltrumite Workout, a comprehensive 7-day program designed to push your limits and sculpt your physique. Each day is strategically crafted to target key muscle groups, combining resistance training with essential cardio sessions to enhance endurance and muscle definition. Expect a mix of machine and bodyweight exercises, including pull-ups, lat pulldowns, and bicep curls, ensuring a full-body challenge. Get ready to transform your fitness routine and achieve your goals in just one week!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
-
Week 1
1 / 1 Weeks
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
-