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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4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

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

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

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

1

Walk

1

30 mins

2

Stretching

1

5 mins

Day 5

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

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

1

Run

10

1 mins

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