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Viltrumite Workout

by HermanssonHealth
1 athletes joined

Program Description

The primary goal is to increase muscle size through hypertrophy.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    80 minutes
  • Created
    Jul 06, 2024 11:08
  • Last Edited
    Jul 14, 2024 11:50

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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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
Dumbbell Row
3
8 reps
-
2
Pull-Up (Bodyweight)
3
8 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Hammer Curl
3
10 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Upright Row (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Skull Crusher
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
30 mins
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Hip Thrust (Barbell)
3
10 reps
-
4
Leg Press (45 Degrees)
3
10 reps
-
5
Standing Calf Raise
3
10 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
7
Lying Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
2
Stretching
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Chin-Up (Bodyweight)
3
8 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
5
Bench Press (Close Grip)
3
8 reps
-
6
Lateral Raise (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Squat (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
12 reps
-
6
Abs Crunch (Weighted)
3
12 reps
-
7
Lying Leg Raise
3
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
10
1 mins
-
Week 1
1 / 1 Weeks
Day 7
1
Run
10 Sets
1 mins
-
Day 4
1
Walk
1 Set
30 mins
-
2
Stretching
1 Set
5 mins
-
Day 5
1
Overhead Press (Barbell)
3 Sets
8 Reps
-
2
Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Chin-Up (Bodyweight)
3 Sets
8 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
5
Bench Press (Close Grip)
3 Sets
8 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
Day 1
1
Dumbbell Row
3 Sets
8 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Hammer Curl
3 Sets
10 Reps
-
5
Bicep Curl (Barbell)
3 Sets
12 Reps
-
6
Upright Row (Barbell)
3 Sets
10 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
3
Skull Crusher
3 Sets
10 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
6
Lateral Raise (Cable)
3 Sets
12 Reps
-
Day 6
1
Deadlift (Barbell)
3 Sets
8 Reps
-
2
Squat (Barbell)
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
12 Reps
-
4
Lying Leg Curl
3 Sets
12 Reps
-
5
Seated Calf Raise
3 Sets
12 Reps
-
6
Abs Crunch (Weighted)
3 Sets
12 Reps
-
7
Lying Leg Raise
3 Sets
12 Reps
-
Day 3
1
Run
1 Set
30 mins
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
3
Hip Thrust (Barbell)
3 Sets
10 Reps
-
4
Leg Press (45 Degrees)
3 Sets
10 Reps
-
5
Standing Calf Raise
3 Sets
10 Reps
-
6
Abs Crunch (Weighted)
3 Sets
12 Reps
-
7
Lying Leg Raise
3 Sets
12 Reps
-