Road to valhalla
Concurrent periodization style hypertrophy program. Focus to get strong at dips and pullups
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Close Grip Dips | 2 | 8–12 reps | @9 |
| 2 | Chin-Up (Weighted) | 2 | 8–12 reps | @9 |
| 3 | Larsen Press (Barbell) | 2 | 8–12 reps | @9 |
| 4 | Wide Overhand Grip Cable Row | 2 | 8–12 reps | @9 |
| 5 | Overhead Press (Barbell) | 2 | 8–12 reps | @9 |
| 6 | Seated Row (Cable) | 2 | 8–12 reps | @9 |
| 7 | Bicep Curl (EZ Bar) | 2 | 8–12 reps | @10 |
| 8 | Overhead Tricep Extension (Cable) | 2 | 8–12 reps | @10 |
| 9 | Hammer Curl | 2 | 8–12 reps | @10 |
| 10 | Dual Cable Longhead Pushdown | 1 | 8–12 reps | @10 |
| 1 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Close Grip Dips | 1 | — | @10 |
| 2 | 6–8 reps | @9 | ||
| 2 | Chin-Up (Weighted) | 1 | — | @10 |
| 2 | 6–8 reps | @9 | ||
| 3 | Larsen Press (Barbell) | 2 | 6–8 reps | @9 |
| 4 | Wide Grip Lat Pulldown | 2 | 6–8 reps | @9 |
| 5 | Overhead Press (Barbell) | 2 | 6–8 reps | @9 |
| 6 | Wide Overhand Grip Cable Row | 2 | 6–8 reps | @9 |
| 7 | Bicep Curl (EZ Bar) | 2 | 6–10 reps | @10 |
| 8 | Overhead Tricep Extension (Cable) | 2 | 6–10 reps | @10 |
| 9 | Hammer Curl | 2 | 6–10 reps | @10 |
| 10 | Tricep Pushdown (Cable) | 2 | 6–10 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 3 | 6–10 reps | @8 |
| 2 | Band Pull Apart | 2 | 10–15 reps | @10 |
| 3 | Good Morning | 3 | 6–10 reps | @9 |
| 4 | Leg Curl | 2 | 8–12 reps | @9 |
| 5 | Leg Extension | 2 | 8–12 reps | @9 |
| 6 | Cable Crunch | 2 | 8–12 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Preacher Curl (EZ Bar) | 2 | 6–10 reps | @10 |
| 2 | Tricep Pushdown (Cable) | 2 | 6–10 reps | @10 |
| 3 | High Bar Squat (Barbell) | 3 | 6–10 reps | @8 |
| 4 | Rack Pull (Barbell) | 2 | 6–10 reps | @9 |
| 5 | Cable Crunch | 1 | 8–12 reps | @10 |
| 1 | 8–12 reps | @9 | ||
| 6 | Face Pull | 2 | 8–12 reps | @9 |
Weeks 2–4 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Road to 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 4 weeks are fully unlocked.
This program is built around a full 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 90 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.
Road to valhalla is structured around 4 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 4 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Road to 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
