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Viltrumite Workout (6 DAYS)

by HermanssonHealth

Program Description

This Push/Pull/Legs program is designed to sculpt an aesthetic V-taper physique by prioritizing shoulder width, lat development, and upper chest fullness, while maintaining a tight waistline. Every session is optimized for hypertrophy with high-quality volume and movement selection to maximize symmetry, size, and proportion—emphasizing the muscular features that create an eye-catching, confident silhouette.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    80 minutes
  • Created
    Jul 16, 2025 06:01
  • Last Edited
    Aug 11, 2025 01:52

Summary

Unleash your inner powerhouse with the Viltrumite Workout, a dynamic 6-day program designed to build strength and muscle over just one week. Each session targets major muscle groups through a variety of compound and isolation exercises, ensuring a balanced approach to your training. Expect to engage in intense leg days featuring squats and deadlifts, as well as upper body pull workouts that sculpt your back and arms. With a full gym setup, this program is perfect for those ready to push their limits and achieve impressive results. Get ready to transform your physique and elevate your training game!

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
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
4
12 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8 reps
12 reps
-
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Pushdown
3
10 reps
-
7
Cycling
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
12 reps
-
-
2
Calf Raise (Leg Press)
4
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Decline Crunch (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Incline Dumbbell Press
3
1
8 reps
12 reps
-
-
2
Lateral Raise Seated
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Skull Crusher (Barbell)
3
8 reps
-
5
Pec Deck (Machine)
3
12 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Lat Pulldown (Single Arm)
3
12 reps
-
3
Seated Cable Row (elbow wide)
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Preacher Hammer Curl
3
10 reps
-
7
Wrist Curl Cable
2
12 reps
-
8
Cycling
1
20 mins
-
Week 1
1 / 1 Weeks
Day 4
1
Squat (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
-
-
2
Calf Raise (Leg Press)
4 Sets
12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Lying Leg Curl
3 Sets
12 Reps
-
6
Decline Crunch (Weighted)
3 Sets
15 Reps
-
Day 5
1
High Incline Dumbbell Press
3 Sets
1 Set
8 Reps
12 Reps
-
-
2
Lateral Raise Seated
3 Sets
10 Reps
-
3
Shoulder Press (Machine)
3 Sets
10 Reps
-
4
Skull Crusher (Barbell)
3 Sets
8 Reps
-
5
Pec Deck (Machine)
3 Sets
12 Reps
-
6
Bench Press (Close Grip)
3 Sets
8 Reps
-
Day 1
1
Machine Calf Raise
4 Sets
12 Reps
-
2
Hack Squat
3 Sets
10 Reps
-
3
Leg Curl
3 Sets
12 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Hip Adductor (Machine)
3 Sets
15 Reps
-
6
Lying Leg Raise
3 Sets
15 Reps
-
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8 Reps
12 Reps
-
-
2
Chest Press (Machine)
3 Sets
10 Reps
-
3
Seated Chest Fly (Cable)
3 Sets
12 Reps
-
4
Lateral Raise (Cable)
4 Sets
12 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
6
Tricep Pushdown
3 Sets
10 Reps
-
7
Cycling
1 Set
20 mins
-
Day 6
1
Pull-Up (Weighted)
3 Sets
8 Reps
-
2
Lat Pulldown (Single Arm)
3 Sets
12 Reps
-
3
Seated Cable Row (elbow wide)
3 Sets
10 Reps
-
4
Face Pull
3 Sets
12 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
6
Preacher Hammer Curl
3 Sets
10 Reps
-
7
Wrist Curl Cable
2 Sets
12 Reps
-
8
Cycling
1 Set
20 mins
-
Day 3
1
Lat Pulldown (Close Grip)
4 Sets
10 Reps
-
2
Chest Supported Row (Machine)
3 Sets
10 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Pullover (Dumbbell)
2 Sets
12 Reps
-
5
Rear Delt Fly (Cable)
3 Sets
12 Reps
-
6
Preacher Curl (Dumbbell)
3 Sets
10 Reps
-
7
Reverse Wrist Curl (Barbell)
2 Sets
12 Reps
-