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Vilhon goonaus

by Jaakko S.
1 athletes joined

Program Description

Transform your fitness journey with the Vilhon Goonaus program, an 8-week training plan designed for dedicated lifters ready to push their limits. Committing to just 4 days a week, you'll engage in a balanced mix of strength training and conditioning that builds muscle while enhancing endurance. Each session is crafted to challenge your body and elevate your performance, ensuring you stay motivated and on track. Get ready to unlock your potential and achieve the results you've been striving for!

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 06, 2025 02:13
  • Last Edited
    Oct 06, 2025 04:21
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.7%
Triceps
10.3%
Middle Delts
9.9%
Quadriceps
9.9%
Lats
8.1%
Front Delts
8.1%
Upper Back
8.1%
Biceps
8.1%
Glutes
6.3%
Calves
4.5%
Abs
4%
Lower Back
3.6%
Chest
3.6%
Rear Delts
2.2%
Forearms
0.9%
Adductors
0.9%
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
RPE 9
3
AD Press
2
6-8 reps
RPE 9
4
One Arm Bent Over Row
2
6-8 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 9
7
Lateral Raise (Cable)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
RPE 9
3
AD Press
2
6-8 reps
RPE 9
4
One Arm Bent Over Row
2
6-8 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 9
7
Lateral Raise (Cable)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
RPE 9
3
AD Press
2
6-8 reps
RPE 9
4
One Arm Bent Over Row
2
6-8 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 9
7
Lateral Raise (Cable)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
RPE 9
3
AD Press
2
6-8 reps
RPE 9
4
One Arm Bent Over Row
2
6-8 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 9
7
Lateral Raise (Cable)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
RPE 9
3
AD Press
2
6-8 reps
RPE 9
4
One Arm Bent Over Row
2
6-8 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 9
7
Lateral Raise (Cable)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
RPE 9
3
AD Press
2
6-8 reps
RPE 9
4
One Arm Bent Over Row
2
6-8 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 9
7
Lateral Raise (Cable)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
RPE 9
3
AD Press
2
6-8 reps
RPE 9
4
One Arm Bent Over Row
2
6-8 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 9
7
Lateral Raise (Cable)
2
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
4-6 reps
RPE 9
3
AD Press
2
6-8 reps
RPE 9
4
One Arm Bent Over Row
2
6-8 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
6
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 9
7
Lateral Raise (Cable)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 9
3
Overhead Press (Barbell)
2
6-10 reps
RPE 9
4
Seated Row (Cable)
2
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9
7
Lateral Raise (Cable)
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 9
3
Overhead Press (Barbell)
2
6-10 reps
RPE 9
4
Seated Row (Cable)
2
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9
7
Lateral Raise (Cable)
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 9
3
Overhead Press (Barbell)
2
6-10 reps
RPE 9
4
Seated Row (Cable)
2
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9
7
Lateral Raise (Cable)
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 9
3
Overhead Press (Barbell)
2
6-10 reps
RPE 9
4
Seated Row (Cable)
2
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9
7
Lateral Raise (Cable)
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 9
3
Overhead Press (Barbell)
2
6-10 reps
RPE 9
4
Seated Row (Cable)
2
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9
7
Lateral Raise (Cable)
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 9
3
Overhead Press (Barbell)
2
6-10 reps
RPE 9
4
Seated Row (Cable)
2
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9
7
Lateral Raise (Cable)
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 9
3
Overhead Press (Barbell)
2
6-10 reps
RPE 9
4
Seated Row (Cable)
2
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9
7
Lateral Raise (Cable)
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 9
3
Overhead Press (Barbell)
2
6-10 reps
RPE 9
4
Seated Row (Cable)
2
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
6
Incline Curl (Dumbbell)
2
8-10 reps
RPE 9
7
Lateral Raise (Cable)
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Leg Extension
2
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
6-8 reps
RPE 9
5
Calf Raise (Leg Press)
2
6-8 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@9
2
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9
@9
3
AD Press
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
4
One Arm Bent Over Row
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
6
Preacher Curl (EZ Bar)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
7
Lateral Raise (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
Day 2
1
High Bar Squat (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
3
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
4
Seated Hamstring Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
5
Calf Raise (Leg Press)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
Day 3
1
Dip (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
3
Overhead Press (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
4
Seated Row (Cable)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
6
Incline Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
7
Lateral Raise (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
Day 4
1
High Bar Squat (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
3
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
4
Seated Hamstring Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
5
Calf Raise (Leg Press)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9