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Viltrumite Workout

by HermanssonHealth

Program Description

This Push/Pull/Legs program is designed to sculpt an aesthetic V-taper physique by prioritizing shoulder width, lat development, and upper chest fullness, while maintaining a tight waistline. Every session is optimized for hypertrophy with high-quality volume and movement selection to maximize symmetry, size, and proportion—emphasizing the muscular features that create an eye-catching, confident silhouette.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Jul 12, 2025 02:38
  • Last Edited
    Jul 14, 2025 03:00

Summary

Unleash your inner strength with the Viltrumite Workout, a dynamic 1-week program designed for those ready to push their limits. Comprising 6 intense training days, this program focuses on both push and pull movements to sculpt your upper body and build functional strength. Each session includes a variety of exercises like weighted pull-ups and high incline dumbbell presses, ensuring you target all major muscle groups effectively. Get ready to elevate your fitness game and achieve impressive results in just one week!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
4
12 reps
-
2
Hack Squat
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Incline Dumbbell Press
4
10 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Low-to-High Cable Fly
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Cross Body Lateral
2
12 reps
-
6
Overhead Tricep Extension (Cable)
3
10 reps
-
7
Tricep Pushdown
3
12 reps
-
8
Cycling
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Lat Pulldown (Single Arm)
3
12 reps
-
3
Chest Supported Row (Machine)
3
10 reps
-
4
Pullover (Dumbbell)
3
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Preacher Hammer Curl
3
10 reps
-
8
Wrist Curl Cable
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Calf Raise (Leg Press)
4
12 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Decline Crunch (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Incline Dumbbell Press
4
10 reps
-
2
Lateral Raise Seated
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Cross Body Lateral
2
12 reps
-
5
Skull Crusher (Barbell)
3
10 reps
-
6
Pec Deck (Machine)
3
12 reps
-
7
Bench Press (Close Grip)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Rear Delt Fly (Cable)
3
12 reps
-
5
Straight Arm Pulldown
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
8
Reverse Wrist Curl (Barbell)
3
12 reps
-
9
Cycling
1
20 mins
-
Week 1
1 / 1 Weeks
Day 3
1
Pull-Up (Weighted)
3 Sets
8 Reps
-
2
Lat Pulldown (Single Arm)
3 Sets
12 Reps
-
3
Chest Supported Row (Machine)
3 Sets
10 Reps
-
4
Pullover (Dumbbell)
3 Sets
12 Reps
-
5
Rear Delt Fly (Cable)
3 Sets
12 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
7
Preacher Hammer Curl
3 Sets
10 Reps
-
8
Wrist Curl Cable
3 Sets
12 Reps
-
Day 5
1
High Incline Dumbbell Press
4 Sets
10 Reps
-
2
Lateral Raise Seated
3 Sets
10 Reps
-
3
Shoulder Press (Machine)
3 Sets
10 Reps
-
4
Cross Body Lateral
2 Sets
12 Reps
-
5
Skull Crusher (Barbell)
3 Sets
10 Reps
-
6
Pec Deck (Machine)
3 Sets
12 Reps
-
7
Bench Press (Close Grip)
3 Sets
8 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Calf Raise (Leg Press)
4 Sets
12 Reps
-
3
Leg Extension
3 Sets
12 Reps
-
4
Leg Curl
3 Sets
12 Reps
-
5
Hip Adductor (Machine)
3 Sets
15 Reps
-
6
Decline Crunch (Weighted)
3 Sets
15 Reps
-
Day 2
1
High Incline Dumbbell Press
4 Sets
10 Reps
-
2
Chest Press (Machine)
3 Sets
10 Reps
-
3
Low-to-High Cable Fly
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
5
Cross Body Lateral
2 Sets
12 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
7
Tricep Pushdown
3 Sets
12 Reps
-
8
Cycling
1 Set
20 mins
-
Day 1
1
Machine Calf Raise
4 Sets
12 Reps
-
2
Hack Squat
3 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Seated Hamstring Curl
3 Sets
12 Reps
-
6
Hanging Leg Raise
3 Sets
15 Reps
-
Day 6
1
Lat Pulldown (Close Grip)
3 Sets
10 Reps
-
2
Chest Supported Row (Machine)
3 Sets
10 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Rear Delt Fly (Cable)
3 Sets
12 Reps
-
5
Straight Arm Pulldown
3 Sets
12 Reps
-
6
Preacher Curl (Dumbbell)
3 Sets
10 Reps
-
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
8
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
-
9
Cycling
1 Set
20 mins
-