Viking workout - Powerbuilding - Full body Skilled

by Jacob D.

Program Description

This is a powerbuilding program used to gain strength in the 3 main exercises bench, deadlift and squat AND combining accessory exercises like the overhead press and bend over row. The program will also add supersets with focus on strengthening advanced bodyweight exercises like pull-ups, chin-ups, dips and muscle ups. This variation will focus on extra squat accessories for braking plateau. Use deadlift 1RM for Barbell shrugs Use Squat 1RM for Pause squat Week 3 and 4 will include AMRAPs that will test your 1RM for the next cycle. Deload i not included in the program, but please add a deload every 1-3 cycle (4-12 weeks).

Program Overview

Level
Intermediate, Novice, Beginner, Advanced
Goal
Bodybuilding, Powerlifting, Powerbuilding, Bodyweight Fitness, Muscle & Sculpting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
May 19, 2025 11:27
Last Edited
Aug 12, 2025 08:25

Summary

Unleash your inner warrior with the Viking Workout - Powerbuilding program, designed for those ready to elevate their full-body strength over 4 weeks. This 3-day-a-week regimen combines powerful supersets and compound lifts, including bench presses, squats, and deadlifts, to maximize muscle growth and functional strength. Each session is crafted to challenge your limits and enhance your performance, making it perfect for lifters looking to build a robust physique. Equip your garage gym and prepare to forge your path to power!

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Bench Press (Barbell)

8-10 reps

6-8 reps

4-6 reps

30%

70%

90%

Chin-Up (Weighted)

4-6 reps

RPE 9

Squat (Barbell)

8 reps

30%

60%

80%

Overhead Press (Barbell)

14-16 reps

70%

Pull-Up (Weighted)

8-10 reps

RPE 9

Lateral Raise (Dumbbell)

12-20 reps

RPE 9

Hack Squat (Barbell)

8-10 reps

RPE 9

Romanian Deadlift (Barbell)

8-10 reps

RPE 9

Muscle Up

8-12 reps

RPE 9

Day 1

Bench Press (Barbell)

8 reps

30%

60%

80%

Bent Over Row (Barbell)

8 reps

4 reps

50%

90%

Deadlift (Barbell)

8 reps

30%

60%

80%

Standing Behind Neck Shoulder Press (Barbell)

8-12 reps

RPE 9

Pull-Up (Weighted)

4 reps

90%

Shrug (Barbell)

10-15 reps

60%

Bulgarian Split Squat (Barbell)

8-12 reps

RPE 9

Dip (Weighted)

4-6 reps

RPE 9

Front Lever

0.1-0.2 mins

RPE 9

Day 1

Bench Press (Barbell)

8-10 reps

6-8 reps

4-6 reps

30%

70%

90%

Chin-Up (Weighted)

4-6 reps

RPE 9

Squat (Barbell)

8 reps

30%

60%

80%

Overhead Press (Barbell)

8-12 reps

80%

Pull-Up (Weighted)

8-10 reps

RPE 9

Lateral Raise (Dumbbell)

12-20 reps

RPE 9

Romanian Deadlift (Barbell)

8-10 reps

RPE 9

Muscle Up

4-6 reps

RPE 9

Hack Squat (Barbell)

8-10 reps

RPE 9

Day 1

Bench Press (Barbell)

8 reps

30%

60%

80%

Bent Over Row (Barbell)

8 reps

4 reps

50%

90%

Deadlift (Barbell)

8 reps

30%

60%

80%

Standing Behind Neck Shoulder Press (Barbell)

14-16 reps

RPE 9

Pull-Up (Weighted)

4 reps

90%

Shrug (Barbell)

10-15 reps

60%

Bulgarian Split Squat (Barbell)

8 reps

RPE 9

Dip (Weighted)

4-6 reps

RPE 9

Front Lever

0.1-0.2 mins

RPE 9

Day 2

Bench Press (Barbell)

8-10 reps

30%

60%

80%

Bent Over Row (Barbell)

8-10 reps

60%

80%

Deadlift (Barbell)

8-10 reps

6-8 reps

4-6 reps

30%

70%

90%

Overhead Press (Barbell)

8-12 reps

80%

Pull-Up (Weighted)

4-6 reps

90%

Shrug (Barbell)

10-15 reps

60%

Hip Thrust (Barbell)

8-12 reps

RPE 9

Dip (Weighted)

8-12 reps

RPE 9

Front Lever

0.1-0.2 mins

RPE 9

Day 2

Bench Press (Barbell)

8 reps

6 reps

4 reps

30%

70%

90%

Chin-Up (Weighted)

4 reps

RPE 9

Squat (Paused)

8 reps

30%

60%

80%

Standing Behind Neck Shoulder Press (Barbell)

14-16 reps

RPE 9

Pull-Up (Weighted)

8 reps

RPE 9

Lateral Raise (Dumbbell)

12-20 reps

RPE 9

Hack Squat (Barbell)

8-10 reps

RPE 9

Romanian Deadlift (Barbell)

8-10 reps

RPE 9

Muscle Up

8-12 reps

RPE 9

Day 2

Bench Press (Barbell)

8-10 reps

30%

60%

80%

Bent Over Row (Barbell)

8-10 reps

60%

80%

Deadlift (Barbell)

8-10 reps

30%

60%

80%

Overhead Press (Barbell)

14-16 reps

70%

Pull-Up (Weighted)

4-6 reps

90%

Shrug (Barbell)

10-15 reps

60%

Bulgarian Split Squat (Barbell)

8-12 reps

RPE 9

Dip (Weighted)

8-12 reps

RPE 9

Front Lever

0.1-0.2 mins

RPE 9

Day 2

Bench Press (Barbell)

8 reps

6 reps

4 reps

30%

70%

90%

Chin-Up (Weighted)

4 reps

RPE 9

Squat (Barbell)

8 reps

4 reps

30%

70%

90%

Squat (Barbell)

AMRAP

90%

Hack Squat (Barbell)

8-10 reps

RPE 9

Romanian Deadlift (Barbell)

8-10 reps

RPE 9

Standing Behind Neck Shoulder Press (Barbell)

8-12 reps

RPE 9

Pull-Up (Weighted)

8 reps

RPE 9

Lateral Raise (Dumbbell)

12-20 reps

RPE 9

Muscle Up

4-6 reps

RPE 9

Day 3

Bench Press (Barbell)

8-10 reps

6-8 reps

4-6 reps

30%

70%

90%

Chin-Up (Weighted)

8-10 reps

RPE 8

Squat (Paused)

8-10 reps

6-8 reps

4-6 reps

30%

60%

80%

Overhead Press (Barbell)

14-16 reps

70%

Wide Grip Rear Pull-Up

8-10 reps

RPE 9

Lateral Raise (Dumbbell)

12-20 reps

RPE 9

Hack Squat (Barbell)

8-10 reps

RPE 9

Romanian Deadlift (Barbell)

8-10 reps

RPE 8

Muscle Up

4-6 reps

RPE 9

Day 3

Bench Press (Barbell)

8 reps

30%

60%

80%

Bent Over Row (Barbell)

8 reps

60%

80%

Deadlift (Barbell)

4 reps

30%

70%

90%

Standing Behind Neck Shoulder Press (Barbell)

8-12 reps

RPE 9

Wide Grip Rear Pull-Up

4 reps

RPE 9

Shrug (Barbell)

10-15 reps

60%

Hip Thrust (Barbell)

8-12 reps

RPE 9

Dip (Weighted)

8-12 reps

RPE 9

Front Lever

0.1-0.2 mins

RPE 9

Day 3

Bench Press (Barbell)

8-10 reps

6-8 reps

4-6 reps

30%

70%

90%

Chin-Up (Weighted)

8-10 reps

RPE 8

Bench Press (Barbell)

AMRAP

90%

Chin-Up (Weighted)

AMRAP

RPE 10

Squat (Paused)

8-10 reps

6-8 reps

4-6 reps

30%

60%

80%

Overhead Press (Barbell)

4-6 reps

90%

Wide Grip Rear Pull-Up

8-10 reps

RPE 9

Lateral Raise (Dumbbell)

12-20 reps

RPE 9

Overhead Press (Barbell)

AMRAP

90%

Hack Squat (Barbell)

8-10 reps

RPE 9

Romanian Deadlift (Barbell)

8-10 reps

RPE 8

Muscle Up

8-12 reps

RPE 9

Day 3

Bench Press (Barbell)

8 reps

30%

60%

80%

Bent Over Row (Barbell)

8 reps

60%

80%

Deadlift (Barbell)

4 reps

30%

70%

90%

Deadlift (Barbell)

AMRAP

90%

Hip Thrust (Barbell)

8-12 reps

RPE 9

Dip (Weighted)

8-12 reps

RPE 9

Front Lever

0.1-0.2 mins

RPE 9

Standing Behind Neck Shoulder Press (Barbell)

14-16 reps

RPE 9

Wide Grip Rear Pull-Up

4 reps

RPE 9

Shrug (Barbell)

10-15 reps

60%

Day 1

Bench Press (Barbell)

1 Set

3 Sets

8-10 Reps

6-8 Reps

4-6 Reps

30%

70%

90%

Chin-Up (Weighted)

3 Sets

4-6 Reps

Squat (Barbell)

1 Set

3 Sets

8 Reps

30%

60%

80%

Overhead Press (Barbell)

3 Sets

14-16 Reps

70%

Pull-Up (Weighted)

3 Sets

8-10 Reps

Lateral Raise (Dumbbell)

3 Sets

12-20 Reps

Hack Squat (Barbell)

2 Sets

8-10 Reps

Romanian Deadlift (Barbell)

2 Sets

8-10 Reps

Muscle Up

2 Sets

8-12 Reps

Day 2

Bench Press (Barbell)

1 Set

3 Sets

8-10 Reps

30%

60%

80%

Bent Over Row (Barbell)

1 Set

3 Sets

8-10 Reps

60%

80%

Deadlift (Barbell)

1 Set

3 Sets

8-10 Reps

6-8 Reps

4-6 Reps

30%

70%

90%

Overhead Press (Barbell)

3 Sets

8-12 Reps

80%

Pull-Up (Weighted)

3 Sets

4-6 Reps

90%

Shrug (Barbell)

3 Sets

10-15 Reps

60%

Hip Thrust (Barbell)

3 Sets

8-12 Reps

Dip (Weighted)

3 Sets

8-12 Reps

Front Lever

3 Sets

0.1-0.2 mins

Day 3

Bench Press (Barbell)

1 Set

3 Sets

8-10 Reps

6-8 Reps

4-6 Reps

30%

70%

90%

Chin-Up (Weighted)

3 Sets

8-10 Reps

Squat (Paused)

1 Set

3 Sets

8-10 Reps

6-8 Reps

4-6 Reps

30%

60%

80%

Overhead Press (Barbell)

3 Sets

14-16 Reps

70%

Wide Grip Rear Pull-Up

3 Sets

8-10 Reps

Lateral Raise (Dumbbell)

3 Sets

12-20 Reps

Hack Squat (Barbell)

3 Sets

8-10 Reps

Romanian Deadlift (Barbell)

3 Sets

8-10 Reps

Muscle Up

3 Sets

4-6 Reps