logo
BoostcampPNG

Viltrumite Workout

by Svante Hermansson
2 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
    May 18, 2025 08:04
  • Last Edited
    Jul 12, 2025 02:34

Summary

Unleash your inner powerhouse with the Viltrumite Workout, a comprehensive 7-day program designed to build strength and endurance across all major muscle groups. Each day features a mix of targeted workouts, including barbell squats, dumbbell presses, and core exercises, ensuring you engage your body fully while maximizing recovery. Whether you're pushing through a high-intensity push day or focusing on leg strength, this program is crafted to elevate your fitness game. Get ready to transform your physique and unleash your potential!

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.
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
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
Machine Calf Raise
4
12 reps
-
2
Leg Press (45 Degrees)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
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
High Incline Dumbbell Press
4
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Low-to-High Cable Fly
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Cross Body Lateral
2
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)
3
8 reps
-
2
Lat Pulldown (Single Arm)
3
12 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Preacher Hammer Curl
3
10 reps
-
8
Wrist Curl Cable
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Calf Raise (Leg Press)
4
12 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Decline Crunch (Weighted)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Incline Dumbbell Press
4
10 reps
-
2
Lateral Raise Seated
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Cross Body Lateral
2
12 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Pec Deck (Machine)
3
12 reps
-
7
Bench Press (Close Grip)
3
8 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Rear Delt Fly (Cable)
3
12 reps
-
5
Straight Arm Pulldown
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
8
Reverse Wrist Curl (Barbell)
3
12 reps
-
Week 1
1 / 1 Weeks
Day 2
1
Walk
1 Set
30 mins
-
Day 4
1
Pull-Up (Weighted)
3 Sets
8 Reps
-
2
Lat Pulldown (Single Arm)
3 Sets
12 Reps
-
3
Chest Supported Row (Machine)
3 Sets
10 Reps
-
4
Pullover (Dumbbell)
3 Sets
12 Reps
-
5
Rear Delt Fly (Cable)
3 Sets
12 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
7
Preacher Hammer Curl
3 Sets
10 Reps
-
8
Wrist Curl Cable
3 Sets
12 Reps
-
Day 1
1
Machine Calf Raise
4 Sets
12 Reps
-
2
Leg Press (45 Degrees)
3 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Seated Hamstring Curl
3 Sets
12 Reps
-
6
Hanging Leg Raise
3 Sets
15 Reps
-
Day 6
1
High Incline Dumbbell Press
4 Sets
10 Reps
-
2
Lateral Raise Seated
3 Sets
10 Reps
-
3
Shoulder Press (Machine)
3 Sets
10 Reps
-
4
Cross Body Lateral
2 Sets
12 Reps
-
5
Skull Crusher (Barbell)
3 Sets
10 Reps
-
6
Pec Deck (Machine)
3 Sets
12 Reps
-
7
Bench Press (Close Grip)
3 Sets
8 Reps
-
Day 5
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Calf Raise (Leg Press)
4 Sets
12 Reps
-
3
Leg Extension
3 Sets
12 Reps
-
4
Leg Curl
3 Sets
12 Reps
-
5
Hip Adductor (Machine)
3 Sets
15 Reps
-
6
Decline Crunch (Weighted)
3 Sets
15 Reps
-
Day 3
1
High Incline Dumbbell Press
4 Sets
10 Reps
-
2
Chest Press (Machine)
3 Sets
10 Reps
-
3
Low-to-High Cable Fly
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
5
Cross Body Lateral
2 Sets
12 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
7
Tricep Pushdown
3 Sets
12 Reps
-
Day 7
1
Lat Pulldown (Close Grip)
3 Sets
10 Reps
-
2
Chest Supported Row (Machine)
3 Sets
10 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Rear Delt Fly (Cable)
3 Sets
12 Reps
-
5
Straight Arm Pulldown
3 Sets
12 Reps
-
6
Preacher Curl (Dumbbell)
3 Sets
10 Reps
-
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
8
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
-