Uhtred The Saxon/Viking
Unleash your inner warrior with 18 weeks of strength and endurance training—forge your body like a true Saxon/Viking!
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Treadmill | 1 | 30 min | — |
| 2 | Deadlift (Barbell) | 3 | 10 reps | @6.5–7 |
| 3 | Dumbbell Row | 3 | 10 reps | @6.5–7 |
| 4 | Bicep Curl (Dumbbell) | 3 | 10 reps | @6.5–7 |
| 5 | Hammer Curl (Dumbbell) | 3 | 10 reps | @6.5–7 |
| 6 | T-Bar Row | 3 | 10 reps | @6.5–7 |
| 7 | Pullover (EZ Bar) | 3 | 10 reps | @6.5–7 |
| 8 | Chin-Up (Weighted) | 3 | 10 reps | @6.5–7 |
| 9 | Preacher Curl (Barbell) | 3 | 10 reps | @6.5–7 |
| 10 | Abs Crunch (Machine) | 3 | 10 reps | @6.5–7 |
| 11 | Reverse Abs Crunch (Bodyweight) | 3 | 10 reps | — |
| 12 | Wood Chop | 3 | 10 reps | @6.5–7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Treadmill | 1 | 30 min | — |
| 2 | Bench Press (Dumbbell) | 3 | 10 reps | @6.5–7 |
| 3 | Incline Bench Press (Barbell) | 3 | 10 reps | @6.5–7 |
| 4 | Chest Fly (Cable) | 3 | 10 reps | @6.5–7 |
| 5 | Tricep Rope Push Down (Cable) | 3 | 10 reps | @6.5–7 |
| 6 | Seated Overhead Extension (EZ Bar) | 3 | 10 reps | @6.5–7 |
| 7 | Skull Crusher (Dumbbell) | 3 | 10 reps | @6.5–7 |
| 8 | Neutral Grip Dumbbell Bench Press | 3 | 10 reps | @6.5–7 |
| 9 | Ab Wheel | 3 | 10 reps | @6.5–7 |
| 10 | Side Bend (Dumbbell) | 3 | 10 reps | @6.5–7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Elliptical | 1 | 30 min | — |
| 2 | Squat (Barbell) | 3 | 10 reps | @6.5–7 |
| 3 | Single Leg Press | 3 | 10 reps | @6.5–7 |
| 4 | Calf Raise (Leg Press) | 3 | 10 reps | @6.5–7 |
| 5 | Seated Hamstring Curl | 3 | 10 reps | @6.5–7 |
| 6 | Lunge (Dumbbell) | 3 | 10 reps | @6.5–7 |
| 7 | Leg Extension | 3 | 10 reps | @6.5–7 |
| 8 | Seated Calf Raise | 3 | 10 reps | @6.5–7 |
| 9 | Decline Crunch (Weighted) | 3 | 10 reps | @6.5–7 |
| 10 | Mountain Climber | 3 | 1.3 min | @6.5–7 |
| 11 | Landmine Oblique Twist | 3 | 10 reps | @6.5–7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | 2km Row | 1 | 30 min | @6.5 |
| 2 | Military Press (Barbell) | 3 | 10 reps | @6.5–7 |
| 3 | Front Raise | 3 | 10 reps | @6.5–7 |
| 4 | Upright Row (Barbell) | 3 | 10 reps | @6.5–7 |
| 5 | Half Kneeling Arnold Press (Dumbbell) | 3 | 10 reps | @6.5–7 |
| 6 | Shrug (Dumbbell) | 3 | 10 reps | @6.5–7 |
| 7 | Kettlebell Clean and Press | 3 | 10 reps | @6.5–7 |
| 8 | Snatch (Dumbbell) | 3 | 10 reps | @6.5–7 |
| 9 | Abs Crunch (Weighted) | 3 | 10 reps | @6.5–7 |
| 10 | Hanging Leg Raise | 3 | 10 reps | @6.5–7 |
| 11 | Landmine Oblique Twist | 3 | 10 reps | @6.5–7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Dead Hang | 3 | 1 min | — |
| 2 | Farmer's Walk (Weighted) | 3 | 1 min | — |
| Superset | ||||
| 3A | Neck Curl | 3 | 10 reps | — |
| 3B | Neck Extension | 3 | 10 reps | — |
| Superset | ||||
| 4A | Wrist Curls | 3 | 10 reps | — |
| 4B | Reverse Wrist Curl (Dumbbell) | 3 | 10 reps | — |
| 5 | Dip (Weighted) | 3 | 10 reps | — |
| 6 | Deficit Push Up | 3 | 10 reps | — |
| 7 | Snatch (Dumbbell) | 3 | 10 reps | @6.5–7 |
| 8 | Chin-Up (Weighted) | 3 | 10 reps | — |
| 9 | Wood Chop | 3 | 15 reps | — |
| 10 | Windshield Wipers | 3 | 25 reps | — |
| 11 | 1km Row | 1 | 30 min | — |
Weeks 2–18 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Uhtred The Saxon/Viking is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Uhtred The Saxon/Viking is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Uhtred The Saxon/Viking is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
