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Viking Goddess

by Gruba
1 athletes joined

Program Description

A 3 day per week program, with a lower (quad focus), upper, and a second lower (glute and ham focus) day. Hypertrophy oriented, with a holistic approach to developing strength.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 02, 2026 05:50
  • Last Edited
    Feb 13, 2026 02:57
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
17%
Glutes
16.4%
Quadriceps
15.3%
Abs
9.9%
Upper Back
7.9%
Front Delts
6%
Lats
5.5%
Biceps
3.8%
Chest
3.8%
Lower Back
2.7%
Adductors
2.2%
Triceps
2.2%
Forearms
1.6%
Middle Delts
1.6%
Calves
1.6%
Abductors
1.4%
Rear Delts
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Band)
3
15-20 reps
RPE 8
2A
Goblet Squat
8
8 reps
RPE 6
2B
Kettlebell Swing
8
8 reps
RPE 6
3
Single Arm Farmer Carry
3
0.5 mins
RPE 8
4
Chest Supported Row (Machine)
4
8-10 reps
RPE 8
5
Leg Curl
4
8-10 reps
RPE 8
6
Side Plank
3
0.3 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Band)
3
15-20 reps
RPE 8
2A
Goblet Squat
8
8 reps
RPE 6
2B
Kettlebell Swing
8
8 reps
RPE 6
3
Single Arm Farmer Carry
3
0.5 mins
RPE 8
4
Chest Supported Row (Machine)
4
8-10 reps
RPE 8
5
Leg Curl
4
8-10 reps
RPE 8
6
Side Plank
3
0.3 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Band)
3
15-20 reps
RPE 8
2A
Goblet Squat
8
8 reps
RPE 6
2B
Kettlebell Swing
8
8 reps
RPE 6
3
Single Arm Farmer Carry
3
0.5 mins
RPE 8
4
Chest Supported Row (Machine)
4
8-10 reps
RPE 8
5
Leg Curl
4
8-10 reps
RPE 8
6
Side Plank
3
0.3 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Band)
3
15-20 reps
RPE 8
2A
Goblet Squat
8
8 reps
RPE 6
2B
Kettlebell Swing
8
8 reps
RPE 6
3
Single Arm Farmer Carry
3
0.5 mins
RPE 8
4
Chest Supported Row (Machine)
4
8-10 reps
RPE 8
5
Leg Curl
4
8-10 reps
RPE 8
6
Side Plank
3
0.3 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Band)
3
15-20 reps
RPE 8
2A
Goblet Squat
8
8 reps
RPE 6
2B
Kettlebell Swing
8
8 reps
RPE 6
3
Single Arm Farmer Carry
3
0.5 mins
RPE 8
4
Chest Supported Row (Machine)
4
8-10 reps
RPE 8
5
Leg Curl
4
8-10 reps
RPE 8
6
Side Plank
3
0.3 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 9
3
Chest Fly (Machine)
3
10-15 reps
RPE 8
4
Bent Over Row (Kettlebell)
3
7-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Sled Push
3
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 9
3
Chest Fly (Machine)
3
10-15 reps
RPE 8
4
Bent Over Row (Kettlebell)
3
7-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Sled Push
3
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 9
3
Chest Fly (Machine)
3
10-15 reps
RPE 8
4
Bent Over Row (Kettlebell)
3
7-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Sled Push
3
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 9
3
Chest Fly (Machine)
3
10-15 reps
RPE 8
4
Bent Over Row (Kettlebell)
3
7-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Sled Push
3
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 9
3
Chest Fly (Machine)
3
10-15 reps
RPE 8
4
Bent Over Row (Kettlebell)
3
7-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Sled Push
3
2 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
3
10-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
15 reps
RPE 8
3
Leg Press
5
5-7 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
21s (EZ Bar)
2
21 reps
RPE 9
6
Cable rotation
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
3
10-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
15 reps
RPE 8
3
Leg Press
5
5-7 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
21s (EZ Bar)
2
21 reps
RPE 9
6
Cable rotation
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
3
10-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
15 reps
RPE 8
3
Leg Press
5
5-7 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
21s (EZ Bar)
2
21 reps
RPE 9
6
Cable rotation
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
3
10-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
15 reps
RPE 8
3
Leg Press
5
5-7 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
21s (EZ Bar)
2
21 reps
RPE 9
6
Cable rotation
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Glute Kickback (Cable)
3
10-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
4
15 reps
RPE 8
3
Leg Press
5
5-7 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
21s (EZ Bar)
2
21 reps
RPE 9
6
Cable rotation
3
12 reps
RPE 8
Week 1
1 / 5 Weeks
Day 1
1
Glute Bridge (Band)
3 Sets
15-20 Reps
@8
2A
Goblet Squat
8 Sets
8 Reps
@6
2B
Kettlebell Swing
8 Sets
8 Reps
@6
3
Single Arm Farmer Carry
3 Sets
0.5 mins
@8
4
Chest Supported Row (Machine)
4 Sets
8-10 Reps
@8
5
Leg Curl
4 Sets
8-10 Reps
@8
6
Side Plank
3 Sets
0.3 mins
@8
Day 3
1
Glute Kickback (Cable)
3 Sets
10-15 Reps
@8
2
Romanian Deadlift (Dumbbell)
4 Sets
15 Reps
@8
3
Leg Press
5 Sets
5-7 Reps
@8
4
Lat Pulldown
3 Sets
8-12 Reps
@8
5
21s (EZ Bar)
2 Sets
21 Reps
@9
6
Cable rotation
3 Sets
12 Reps
@8
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
2
Incline Bench Press (Dumbbell)
1 Set
AMRAP
@9
3
Chest Fly (Machine)
3 Sets
10-15 Reps
@8
4
Bent Over Row (Kettlebell)
3 Sets
7-10 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9
6
Sled Push
3 Sets
2 Reps
@8