Viltrumite Workout

by Svante Hermansson

1 athletes joined

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
Equipment
Full Gym
Program Length
1 week
Time Per Workout
90 minutes
Created
Jul 12, 2025 02:33
Last Edited
Jul 12, 2025 02:38

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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

Machine Calf Raise

12 reps

Leg Press (45 Degrees)

10 reps

Romanian Deadlift (Barbell)

10 reps

Leg Extension

12 reps

Seated Hamstring Curl

12 reps

Hanging Leg Raise

15 reps

Day 2

High Incline Dumbbell Press

10 reps

Chest Press (Machine)

10 reps

Low-to-High Cable Fly

12 reps

Lateral Raise (Dumbbell)

10 reps

Cross Body Lateral

12 reps

Overhead Tricep Extension (Cable)

10 reps

Tricep Pushdown

12 reps

Day 3

Pull-Up (Weighted)

8 reps

Lat Pulldown (Single Arm)

12 reps

Chest Supported Row (Machine)

10 reps

Pullover (Dumbbell)

12 reps

Rear Delt Fly (Cable)

12 reps

Incline Curl (Dumbbell)

10 reps

Preacher Hammer Curl

10 reps

Wrist Curl Cable

12 reps

Day 4

Squat (Barbell)

8 reps

Calf Raise (Leg Press)

12 reps

Leg Extension

12 reps

Leg Curl

12 reps

Hip Adductor (Machine)

15 reps

Decline Crunch (Weighted)

15 reps

Day 5

High Incline Dumbbell Press

10 reps

Lateral Raise Seated

10 reps

Shoulder Press (Machine)

10 reps

Cross Body Lateral

12 reps

Skull Crusher (Barbell)

10 reps

Pec Deck (Machine)

12 reps

Bench Press (Close Grip)

8 reps

Day 6

Lat Pulldown (Close Grip)

10 reps

Chest Supported Row (Machine)

10 reps

Seated Row (Cable)

12 reps

Rear Delt Fly (Cable)

12 reps

Straight Arm Pulldown

12 reps

Preacher Curl (Dumbbell)

10 reps

Incline Curl (Dumbbell)

10 reps

Reverse Wrist Curl (Barbell)

12 reps

Day 3

Pull-Up (Weighted)

3 Sets

8 Reps

Lat Pulldown (Single Arm)

3 Sets

12 Reps

Chest Supported Row (Machine)

3 Sets

10 Reps

Pullover (Dumbbell)

3 Sets

12 Reps

Rear Delt Fly (Cable)

3 Sets

12 Reps

Incline Curl (Dumbbell)

3 Sets

10 Reps

Preacher Hammer Curl

3 Sets

10 Reps

Wrist Curl Cable

3 Sets

12 Reps

Day 1

Machine Calf Raise

4 Sets

12 Reps

Leg Press (45 Degrees)

3 Sets

10 Reps

Romanian Deadlift (Barbell)

3 Sets

10 Reps

Leg Extension

3 Sets

12 Reps

Seated Hamstring Curl

3 Sets

12 Reps

Hanging Leg Raise

3 Sets

15 Reps

Day 5

High Incline Dumbbell Press

4 Sets

10 Reps

Lateral Raise Seated

3 Sets

10 Reps

Shoulder Press (Machine)

3 Sets

10 Reps

Cross Body Lateral

2 Sets

12 Reps

Skull Crusher (Barbell)

3 Sets

10 Reps

Pec Deck (Machine)

3 Sets

12 Reps

Bench Press (Close Grip)

3 Sets

8 Reps

Day 4

Squat (Barbell)

3 Sets

8 Reps

Calf Raise (Leg Press)

4 Sets

12 Reps

Leg Extension

3 Sets

12 Reps

Leg Curl

3 Sets

12 Reps

Hip Adductor (Machine)

3 Sets

15 Reps

Decline Crunch (Weighted)

3 Sets

15 Reps

Day 2

High Incline Dumbbell Press

4 Sets

10 Reps

Chest Press (Machine)

3 Sets

10 Reps

Low-to-High Cable Fly

3 Sets

12 Reps

Lateral Raise (Dumbbell)

3 Sets

10 Reps

Cross Body Lateral

2 Sets

12 Reps

Overhead Tricep Extension (Cable)

3 Sets

10 Reps

Tricep Pushdown

3 Sets

12 Reps

Day 6

Lat Pulldown (Close Grip)

3 Sets

10 Reps

Chest Supported Row (Machine)

3 Sets

10 Reps

Seated Row (Cable)

3 Sets

12 Reps

Rear Delt Fly (Cable)

3 Sets

12 Reps

Straight Arm Pulldown

3 Sets

12 Reps

Preacher Curl (Dumbbell)

3 Sets

10 Reps

Incline Curl (Dumbbell)

3 Sets

10 Reps

Reverse Wrist Curl (Barbell)

3 Sets

12 Reps