Viking Goddess

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Glute Bridge (Band)

Single Arm Farmer Carry

Chest Supported Row (Machine)

Leg Curl

Side Plank

Lower - quad focus

Glute Kickback (Cable)

Romanian Deadlift (Dumbbell)

Leg Press

Lat Pulldown

21s (EZ Bar)

Cable rotation

Lower - posterior focus

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Bent Over Row (Kettlebell)

Lateral Raise (Dumbbell)

Sled Push

Upper

Weights 1

Weights 2

Weights 3

Cardio 1

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