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Road to valhalla

by Viktor J.

Program Description

Hypertrophy with special focus on dips and pullup variations

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 15, 2025 04:46
  • Last Edited
    Jun 18, 2025 12:47

Summary

Embark on your transformative journey with the "Road to Valhalla," a comprehensive 4-week program designed for those ready to elevate their strength and endurance. Committing to four days a week, you'll tackle a balanced mix of upper and lower body workouts, featuring exercises like weighted pull-ups and high bar squats that challenge your limits. Each session is crafted to optimize muscle growth and enhance performance, ensuring you make significant strides toward your fitness goals. Get ready to forge your path to greatness!
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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
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Close Grip Dips
1
2
-1 reps
6-8 reps
RPE 10
RPE 9
2
Chin-Up (Weighted)
1
2
-1 reps
6-8 reps
RPE 10
RPE 9
3
Larsen Press (Barbell)
2
6-8 reps
RPE 9
4
Wide Grip Lat Pulldown
2
6-8 reps
RPE 9
5
Overhead Press (Barbell)
2
6-8 reps
RPE 9
6
Wide Overhand Grip Cable Row
2
6-8 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl
2
6-10 reps
RPE 10
10
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Dips
1
2
-1 reps
8-10 reps
RPE 10
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
1
2
-1 reps
8-10 reps
RPE 10
RPE 9
3
Close Grip Larsen Press
2
6-8 reps
RPE 9
4
Behind-the-Neck Lat Pulldown
2
6-8 reps
RPE 9
5
Standing Behind Neck Shoulder Press (Barbell)
2
6-8 reps
RPE 9
6
Close Grip Overhand Grip Cable Row
2
6-8 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl
2
6-10 reps
RPE 10
10
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Close Grip Dips With Bands
1
2
-1 reps
8-10 reps
RPE 10
RPE 9
2
Pull-Up (Weighted)
1
2
-1 reps
8-10 reps
RPE 10
RPE 9
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
4
Close Grip Underhand Lat Pulldown
2
6-8 reps
RPE 9
5
Seated Anterior Delt Press (AD)
2
6-8 reps
RPE 9
6
Underhand Medium Grip Cable Row
2
6-8 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl
2
6-10 reps
RPE 10
10
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pause Dips
1
2
-1 reps
8-10 reps
RPE 10
RPE 9
2
Super Wide Pullup
1
2
-1 reps
8-10 reps
RPE 10
RPE 9
3
Close Grip Incline Benchpress
2
8-12 reps
RPE 9
4
Lat Pulldown (Close Grip)
2
8-12 reps
RPE 9
5
Seated Military Press (Barbell)
2
8-12 reps
RPE 9
6
Dumbbell Row
2
8-12 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
9
Hammer Curl
2
8-12 reps
RPE 10
10
Dual Cable Longhead Pushdown
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-10 reps
RPE 8
2
Band Pull Apart
2
10-15 reps
RPE 10
3
Good Morning
3
6-10 reps
RPE 9
4
Leg Curl
2
8-12 reps
RPE 9
5
Leg Extension
2
8-12 reps
RPE 9
6
Cable Crunch
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
8-12 reps
RPE 8
2
High Bar Squat (Barbell)
3
8-12 reps
RPE 8
3
Band Pull Apart
2
10-15 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
7
Power Shrug
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
8-12 reps
RPE 8
2
High Bar Squat (Barbell)
3
8-12 reps
RPE 8
3
Band Pull Apart
2
10-15 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
7
Power Shrug
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
3
8-12 reps
RPE 8
2
High Bar Squat (Barbell)
3
8-12 reps
RPE 8
3
Band Pull Apart
2
10-15 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 10
7
Power Shrug
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Dips
2
8-12 reps
RPE 9
2
Chin-Up (Weighted)
2
8-12 reps
RPE 9
3
Larsen Press (Barbell)
2
8-12 reps
RPE 9
4
Wide Overhand Grip Cable Row
2
8-12 reps
RPE 9
5
Overhead Press (Barbell)
2
8-12 reps
RPE 9
6
Seated Row (Cable)
2
8-12 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
9
Hammer Curl
2
8-12 reps
RPE 10
10
Dual Cable Longhead Pushdown
1
1
8-12 reps
8-12 reps
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Dips
2
8-12 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
8-12 reps
RPE 9
3
Close Grip Larsen Press
2
8-12 reps
RPE 9
4
Behind-the-Neck Lat Pulldown
2
8-12 reps
RPE 9
5
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
RPE 9
6
Close Grip Overhand Grip Cable Row
2
8-12 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
9
Hammer Curl
2
8-12 reps
RPE 10
10
Dual Cable Longhead Pushdown
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Dips With Bands
2
8-12 reps
RPE 9
2
Pull-Up (Weighted)
2
8-12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
4
Kroc Row
2
8-12 reps
RPE 9
5
Seated Anterior Delt Press (AD)
2
8-12 reps
RPE 9
6
Underhand Medium Grip Cable Row
2
8-12 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
9
Hammer Curl
2
8-12 reps
RPE 10
10
Dual Cable Longhead Pushdown
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pause Dips
2
8-12 reps
RPE 9
2
Super Wide Pullup
2
8-12 reps
RPE 9
3
Close Grip Incline Benchpress
2
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Seated Military Press (Barbell)
2
8-12 reps
RPE 9
6
Dumbbell Row
2
8-12 reps
RPE 9
7
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
9
Hammer Curl
1
1
8-12 reps
8-15 reps
RPE 10
RPE 10
10
Dual Cable Longhead Pushdown
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 10
2
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
3
High Bar Squat (Barbell)
3
6-10 reps
RPE 8
4
Rack Pull (Barbell)
2
6-10 reps
RPE 9
5
Cable Crunch
1
1
8-12 reps
8-12 reps
RPE 10
RPE 9
6
Face Pull
2
8-12 reps
RPE 9
Week 1
1 / 4 Weeks
Day 3
1
Close Grip Dips
2 Sets
8-12 Reps
@9
2
Chin-Up (Weighted)
2 Sets
8-12 Reps
@9
3
Larsen Press (Barbell)
2 Sets
8-12 Reps
@9
4
Wide Overhand Grip Cable Row
2 Sets
8-12 Reps
@9
5
Overhead Press (Barbell)
2 Sets
8-12 Reps
@9
6
Seated Row (Cable)
2 Sets
8-12 Reps
@9
7
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
9
Hammer Curl
2 Sets
8-12 Reps
@10
10
Dual Cable Longhead Pushdown
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@9
Day 1
1
Close Grip Dips
1 Set
2 Sets
-1 Reps
6-8 Reps
@10
@9
2
Chin-Up (Weighted)
1 Set
2 Sets
-1 Reps
6-8 Reps
@10
@9
3
Larsen Press (Barbell)
2 Sets
6-8 Reps
@9
4
Wide Grip Lat Pulldown
2 Sets
6-8 Reps
@9
5
Overhead Press (Barbell)
2 Sets
6-8 Reps
@9
6
Wide Overhand Grip Cable Row
2 Sets
6-8 Reps
@9
7
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
9
Hammer Curl
2 Sets
6-10 Reps
@10
10
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
Day 2
1
High Bar Squat (Barbell)
3 Sets
6-10 Reps
@8
2
Band Pull Apart
2 Sets
10-15 Reps
@10
3
Good Morning
3 Sets
6-10 Reps
@9
4
Leg Curl
2 Sets
8-12 Reps
@9
5
Leg Extension
2 Sets
8-12 Reps
@9
6
Cable Crunch
2 Sets
8-12 Reps
@9
Day 4
1
Preacher Curl (EZ Bar)
2 Sets
6-10 Reps
@10
2
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
3
High Bar Squat (Barbell)
3 Sets
6-10 Reps
@8
4
Rack Pull (Barbell)
2 Sets
6-10 Reps
@9
5
Cable Crunch
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@9
6
Face Pull
2 Sets
8-12 Reps
@9