Viking workout - Full body V3

Jacob  D.

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!

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).

1 reviews for Viking workout - Full body V3

Jacob D.