Vietnamese massive soldier

by null
2 athletes joined

Program Description

For those people who want to build a maximum amount of mass at home, just try this out.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 26, 2025 05:02
  • Last Edited
    Jun 18, 2025 09:31

Summary

Unleash your inner strength with the "Vietnamese Massive Soldier" program, a 4-week challenge designed to build muscle and enhance functional fitness. Committing to just four days a week, you'll tackle a blend of bodyweight and dumbbell exercises, including Wide Grip Pull-Ups, Ring Dips, and Bulgarian Split Squats, all aimed at sculpting your upper body and legs. This program is perfect for those looking to maximize their home workouts without the need for a gym. Get ready to transform your physique and boost your confidence!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 7.5
2
Ring Dip
1
1
1
8 reps
7 reps
6 reps
RPE 7.5
RPE 7
RPE 7
3
Pike Push Up
3
1
9 reps
9 reps
RPE 7
RPE 6.5
4
Chin-Up (Bodyweight)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
2
12 reps
11 reps
RPE 8
RPE 7.5
2
Ring Dip
1
1
1
9 reps
8 reps
7 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Pike Push Up
1
1
2
11 reps
10 reps
9 reps
RPE 7.5
RPE 7.5
RPE 7
4
Chin-Up (Bodyweight)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 7.5
2
Ring Dip
1
1
1
8 reps
7 reps
6 reps
RPE 7.5
RPE 7
RPE 7
3
Pike Push Up
3
1
9 reps
9 reps
RPE 7
RPE 6.5
4
Chin-Up (Bodyweight)
2
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 7.5
2
Ring Dip
1
1
1
8 reps
7 reps
6 reps
RPE 7.5
RPE 7
RPE 7
3
Pike Push Up
3
1
9 reps
9 reps
RPE 7
RPE 6.5
4
Chin-Up (Bodyweight)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
1
2
15 reps
12 reps
RPE 8
RPE 7.5
3
Sissy Squat (Weighted)
3
6 reps
RPE 8
4
Single Leg Deadlift
1
1
2
15 reps
13 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
2
1
8 reps
9 reps
RPE 7
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
1
2
15 reps
12 reps
RPE 7.5
RPE 7
3
Sissy Squat (Weighted)
3
6 reps
RPE 8
4
Single Leg Deadlift
1
1
2
15 reps
13 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
1
2
15 reps
12 reps
RPE 8
RPE 7.5
3
Sissy Squat (Weighted)
3
6 reps
RPE 8
4
Single Leg Deadlift
1
1
2
15 reps
13 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
3
8 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
1
2
15 reps
12 reps
RPE 8
RPE 7.5
3
Sissy Squat (Weighted)
3
6 reps
RPE 8
4
Single Leg Deadlift
1
1
2
15 reps
13 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
1
1
1
15 reps
14 reps
13 reps
RPE 8
RPE 8
RPE 8
2
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 7.5
3
Chin-Up (Bodyweight)
3
12 reps
RPE 7
4
Ring Push Up
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Nordic Curl
3
2
12 reps
12 reps
RPE 8
RPE 7.5
2
Nordic Curl
1
1
1
1
8 reps
7 reps
6 reps
5 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
Week 1
1 / 4 Weeks
Day 1
1
Wide Grip Pull-Up
3 Sets
10 Reps
@7.5
2
Ring Dip
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
@7.5
@7
@7
3
Pike Push Up
3 Sets
1 Set
9 Reps
9 Reps
@7
@6.5
4
Chin-Up (Bodyweight)
2 Sets
8 Reps
@9
Day 2
1
Nordic Curl
3 Sets
8 Reps
@7
2
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
15 Reps
12 Reps
@8
@7.5
3
Sissy Squat (Weighted)
3 Sets
6 Reps
@8
4
Single Leg Deadlift
1 Set
1 Set
2 Sets
15 Reps
13 Reps
12 Reps
@7.5
@7.5
@7.5
Day 3
1
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
14 Reps
13 Reps
@8
@8
@8
2
Rear Delt Fly (Dumbbell)
3 Sets
20 Reps
@7.5
3
Chin-Up (Bodyweight)
3 Sets
12 Reps
@7
4
Ring Push Up
3 Sets
15 Reps
@7
Day 4
1
Reverse Nordic Curl
3 Sets
2 Sets
12 Reps
12 Reps
@8
@7.5
2
Nordic Curl
1 Set
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
5 Reps
@7.5
@7.5
@7.5
@7.5