Valhalla
This is a power building program designed for intermediate lifters that focuses on squat, bench, and deadlift while including plenty of accessory exercises
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lying Leg Curl | 1 | 15 reps | @6 |
| 1 | 15 reps | @7 | ||
| 1 | 15 reps | @8 | ||
| 2 | Squat (Barbell) | 1 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 85% | ||
| 3 | Romanian Deadlift (Barbell) | 1 | 10 reps | @7 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @9 | ||
| 4 | Step-Up (Weighted) | 1 | 8 reps | @7 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @9 | ||
| Superset | ||||
| 5A | Standing Calf Raise | 1 | 8 reps | @7 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @9 | ||
| 5B | Standing Tibialis Anterior Raise | 1 | 15 reps | @7 |
| 1 | 15 reps | @8 | ||
| 1 | 15 reps | @9 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Pull-Up (Assisted) | 1 | 12 reps | @6 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @8 | ||
| 2 | Bench Press (Barbell) | 1 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 85% | ||
| 3 | Chest Supported Row (Dumbbell) | 1 | 8 reps | @7 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @9 | ||
| Superset | ||||
| 4A | Incline Chest Fly (Dumbbell) | 1 | 12 reps | @7 |
| 1 | 12 reps | @8 | ||
| 1 | 12 reps | @9 | ||
| 4B | Pullover (Dumbbell) | 1 | 10 reps | @7 |
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @9 | ||
| 5 | Decline Crunch | 1 | 10 reps | @6 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @8 | ||
| 1 | 10 reps | @9 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Rear Delt Fly (Cable) | 2 | 15 reps | @6 |
| 1 | 15 reps | @7 | ||
| 1 | 15 reps | @8 | ||
| 2 | Seated Barbell Overhead Press (Behind The Neck) | 1 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 85% | ||
| Superset | ||||
| 3A | Bicep Curl (EZ Bar) | 1 | 10 reps | @8 |
| 1 | 10 reps | @9 | ||
| 1 | 10 reps | @10 | ||
| 3B | EZ Bar Skullcrusher | 1 | 10 reps | @8 |
| 1 | 10 reps | @9 | ||
| 1 | 10 reps | @10 | ||
| Superset | ||||
| 4A | Wrist Curls | 1 | 15 reps | @7 |
| 1 | 15 reps | @8 | ||
| 1 | 15 reps | @9 | ||
| 4B | Wrist Extension (Dumbbell) | 1 | 15 reps | @7 |
| 1 | 15 reps | @8 | ||
| 1 | 15 reps | @9 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Front Squat (Barbell) | 1 | 10 reps | @6 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @8 | ||
| 2 | Deadlift (Barbell) | 1 | 5 reps | 65% |
| 1 | 5 reps | 75% | ||
| 1 | 5 reps | 85% | ||
| 3 | Leg Extension | 1 | 12 reps | @7 |
| 1 | 12 reps | @8 | ||
| 1 | 12 reps | @10 | ||
| 4 | Hip Thrust (Barbell) | 1 | 8 reps | @7 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @9 | ||
| Superset | ||||
| 5A | Seated Calf Raise | 1 | 12 reps | @6 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @8 | ||
| 1 | 12 reps | @9 | ||
| 5B | Standing Tibialis Anterior Raise | 1 | 15 reps | @6 |
| 1 | 15 reps | @7 | ||
| 1 | 15 reps | @8 | ||
| 1 | 15 reps | @9 | ||
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Close Grip) | 1 | 8 reps | @7 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @9 | ||
| Superset | ||||
| 2A | Lateral Raise (Dumbbell) | 1 | 12 reps | @6 |
| 1 | 12 reps | @7 | ||
| 1 | 12 reps | @8 | ||
| 1 | 12 reps | @9 | ||
| 2B | Front Raise | 1 | 12 reps | @7 |
| 1 | 12 reps | @8 | ||
| 1 | 12 reps | @9 | ||
| 1 | 12 reps | @10 | ||
| 3 | Incline Curl (Dumbbell) | 1 | 8 reps | @7 |
| 1 | 8 reps | @8 | ||
| 1 | 8 reps | @9 | ||
| 4 | Seated Wide-Grip Row (Cable) | 1 | 10 reps | @6 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @8 | ||
| Superset | ||||
| 5A | Incline Bench Press (Dumbbell) | 1 | 10 reps | @6 |
| 1 | 10 reps | @7 | ||
| 1 | 10 reps | @8 | ||
| 5B | Hanging Leg Raise | 1 | 15 reps | @7 |
| 1 | 15 reps | @8 | ||
| 1 | 15 reps | @9 | ||
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Valhalla is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 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.
Valhalla is structured around 5 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 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Valhalla 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
