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Viking workout - Full body V3

Powerbuilding program Focus on the most important lifts for any natural lifter that wants to get strong and jacked. More compound and less isolation! Barbell ⚔️

Jacob D.· Oct 2025

Free on iOS & Android

Overview

Length

4 weeks

Days / week

3 days

Level

Intermediate, Beginner, Advanced

Goal

Muscle, Strength, Bodyweight Fitness, Women's

Equipment

Garage Gym

Session length

80 min

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. IF you load this up you will get super strong and super jacked! The program will also add supersets with focus on strengthening advanced bodyweight exercises like pull-ups, chin-ups and dips. If you want to be seriously shredded you got to hit these bodyweight exercises! Progresssive overload: Week 3 and 4 will include AMRAPs that will test your 1RM for the next cycle. Try to evolve in the rep ranges before adding weight to the next session. The bottom line is always: try to do more reps or more kgs and do it with the proper form. Not ego lifting but real progressive overload! Pauses: Aim to have approximately 3-4min of rest between sets. Aim to have no or limited rest between supersets Deload: is not included in the program. Personally I only add deload when or if my body needs extra rest. Consistency: This program is designed to maximize your chances to stay consistent. Cut to the bone with the exercises that give a good bank for your buck! With only 3 days/week. Consistency is where the real gains are. Word of advice: Sometimes the hardest part of the workout is just getting your butt off the couch and in the gym! So remember, if you're limited on time, better a small workout than none at all. This is where the real gains are!

Who it's for

Athletes of all experience levels

Athletes focused on gaining both size and strength

Athletes who can train 3 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Front Delts

11.5%

Triceps

10.8%

Glutes

10.1%

Hamstrings

9.8%

Quadriceps

9.5%

Lats

9.2%

Upper Back

9.2%

Chest

8.6%

Abs

6.4%

Biceps

5.1%

Middle Delts

4.1%

Lower Back

2.7%

Adductors

1.7%

Rear Delts

0.7%

Forearms

0.7%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
Superset
1A	Bench Press (Barbell)	1	8–10 reps	30%
		1	6–8 reps	70%
		3	4–6 reps	90%
1B	Chin-Up (Weighted)	3	4–6 reps	@9
2	Squat (Barbell)	1	8 reps	30%
		1	8 reps	60%
		3	8 reps	80%
Superset
3A	Overhead Press (Barbell)	2	14–16 reps	70%
3B	Pull-Up (Weighted)	2	8–10 reps	@9
3C	Lateral Raise (Dumbbell)	2	12–20 reps	@9
Superset
4A	Romanian Deadlift (Barbell)	2	8–10 reps	@9
4B	Dragon Flag	2	6–12 reps	@9

#	Exercise	Sets	Reps	Load
Superset
1A	Bench Press (Barbell)	1	8–10 reps	30%
		1	6–8 reps	70%
		3	4–6 reps	90%
1B	Chin-Up (Weighted)	3	8–10 reps	@9
2	Squat (Paused)	1	8–10 reps	30%
		1	6–8 reps	60%
		3	4–6 reps	80%
Superset
3A	Overhead Press (Barbell)	2	14–16 reps	70%
3B	Wide Grip Rear Pull-Up	2	8–10 reps	@9
3C	Lateral Raise (Dumbbell)	2	12–20 reps	@9
Superset
4A	Romanian Deadlift (Barbell)	2	8–10 reps	@9
4B	Muscle Up	2	6–10 reps	@9

#	Exercise	Sets	Reps	Load
Superset
1A	Bench Press (Barbell)	1	8–10 reps	30%
		1	8–10 reps	60%
		3	8–10 reps	80%
1B	Bent Over Row (Barbell)	1	8–10 reps	@6
		3	8–10 reps	@9
2	Deadlift (Barbell)	1	8–10 reps	30%
		1	6–8 reps	70%
		3	4–6 reps	90%
Superset
3A	Overhead Press (Barbell)	2	8–12 reps	80%
3B	Pull-Up (Weighted)	2	4–6 reps	90%
3C	Bicep Curl (Barbell)	2	10–15 reps	@9
Superset
4A	Hip Thrust (Barbell)	2	8–12 reps	@9
4B	Dip (Weighted)	2	8–12 reps	@9
4C	Front Lever	2	0 sec	@9

Weeks 2–4 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Viking workout - Full body V3 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 4 weeks are fully unlocked.

This program is built around a garage 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 80 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.

Viking workout - Full body V3 is structured around 3 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Viking workout - Full body V3 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

Auto-progressionWeights and targets update automatically based on how you perform.

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