Measy's Viking Powerbuilding Weight/Cardio Mash Up

*Weights days focused on building the upper body*
*4 Days weights percentage progression*
*3 Days cardio time and intensity progression*

This 16-week powerbuilding & General Fitness program blends strength, hypertrophy, and cardiovascular conditioning to deliver a comprehensive approach to fitness. It’s specifically designed to boost overhead pressing strength, build a strong and muscular upper back, and improve lower-body strength through squats—all while maintaining three weekly cardio sessions to support overall health, work capacity, and body composition.

Why It’s Great for the Boostcamp Community

Balanced Strength & Hypertrophy

The weekly structure (4 days of lifting, 3 days of cardio) allows you to steadily build muscle and get stronger without neglecting conditioning.

Each weights session focuses on a “main lift” (with an AMRAP set for added intensity) plus targeted accessories that help bring up specific weak points.

Progressive Overload Made Simple

The program uses clear percentage ranges that increase every 4 weeks, making it easy to follow and ensuring you keep progressing.
AMRAP (As Many Reps As Possible) sets provide an auto-regulatory element—if you’re feeling strong, you can push for extra reps and further stimulate muscle growth.
Dedicated Cardio for Health & Performance

Three unique cardio days (HIIT sprints, steady-state Zone 2, and mixed intervals) help build heart health, fat-burning capacity, and overall endurance.

Including core work on cardio days enhances trunk stability, helping you perform better (and safer) on heavy lifts.
Shoulder & Upper-Back Emphasis

Overhead presses and upper-back exercises are prioritized to build impressive shoulders, improved posture, and a solid foundation for stronger lifts.

Accessory movements reinforce these areas while also maintaining balance across the entire upper body.
Squat Integration

Including a dedicated squat day ensures lower-body development and reinforces the program’s “powerbuilding” nature, giving you full-body strength gains.

Who Can Benefit

Lifters looking to maximize overhead pressing and upper-back strength in tandem with lower-body work.

Anyone seeking a balanced routine that doesn’t sacrifice cardiovascular health for strength or vice versa.
Both intermediate and experienced lifters can thrive on this plan, thanks to adjustable percentage guidelines and AMRAP sets that scale to individual ability.

Overall, this program’s structured progression, blend of strength and hypertrophy training, and strategic cardio sessions make it a powerful, all-inclusive option for the Boostcamp community. It helps you gain strength, build muscle, improve endurance, and stay healthy—perfect for anyone wanting a robust, well-rounded routine.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Overhead Press (Barbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Band Pull Apart

Stretching

200m Sprint

Decline Sit Up (Bodyweight)

Plank

Burpee

Box Squat (Barbell)

Barbell Row

Chest Supported Row (Machine)

Pull-Up (Bodyweight)

Power Shrug

Rear Delt Fly (Dumbbell)

start at 25 mins, add on 2 mins each week. Sprint in last 60 secs

Push Press (Barbell)

Bench Press (Dumbbell)

Upright Row (Cable)

Decline Bench Press (Barbell)

Shoulder Press (Machine)

100m Sprint

Pallof Press

Squat (Barbell)

Deadlift (Barbell)

T-Bar Row

Chin-Up (Bodyweight)

Preacher Curl (EZ Bar)

Deadlift with Chains

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