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Helvegen

by Oneil G.

Program Description

**Helvegen** is a comprehensive 10-week strength training program designed for dedicated lifters looking to elevate their performance. With a rigorous schedule of 40 workouts, this program focuses on key compound movements like squats and deadlifts, complemented by accessory exercises to enhance muscular endurance and grip strength. Each session is strategically crafted to progressively challenge your body, ensuring you build strength and stability while maximizing your results. Get ready to push your limits and achieve your fitness goals!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 05, 2025 09:45
  • Last Edited
    Oct 05, 2025 10:54
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.9%
Triceps
10.8%
Upper Back
10.1%
Front Delts
9.4%
Chest
8.7%
Hamstrings
7.3%
Abs
6.6%
Biceps
6.3%
Lats
5.9%
Quadriceps
5.2%
Middle Delts
4.9%
Lower Back
4.5%
Forearms
4.2%
Rear Delts
1.7%
Adductors
1.4%
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
5 reps
8 reps
85%
80%
75%
2
Plank
1
2
2 mins
1 mins
RPE 6.5
RPE 6.5
3
Glute Bridge (Band)
3
15 reps
RPE 6.5
4
Bicep Curl (Barbell)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
5 reps
8 reps
85%
80%
75%
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
3
Bench Press (Close Grip)
3
8 reps
RPE 6.5
4
Glute Bridge (Band)
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
5 reps
8 reps
85%
80%
75%
2
Plank
1
2
2 mins
1 mins
RPE 6.5
RPE 6.5
3
Glute Bridge (Band)
3
15 reps
RPE 6.5
4
Bicep Curl (Barbell)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
5 reps
8 reps
85%
80%
75%
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
3
Bench Press (Close Grip)
3
8 reps
RPE 6.5
4
Glute Bridge (Band)
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
5 reps
8 reps
85%
80%
75%
2
Plank
1
2
2 mins
1 mins
RPE 6.5
RPE 6.5
3
Glute Bridge (Band)
3
15 reps
RPE 6.5
4
Bicep Curl (Barbell)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
5 reps
8 reps
85%
80%
75%
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
3
Bench Press (Close Grip)
3
8 reps
RPE 6.5
4
Glute Bridge (Band)
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
5 reps
8 reps
85%
80%
75%
2
Plank
1
2
2 mins
1 mins
RPE 6.5
RPE 6.5
3
Glute Bridge (Band)
3
15 reps
RPE 6.5
4
Bicep Curl (Barbell)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
5 reps
8 reps
85%
80%
75%
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
3
Bench Press (Close Grip)
3
8 reps
RPE 6.5
4
Glute Bridge (Band)
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
5 reps
8 reps
85%
80%
75%
2
Plank
1
2
2 mins
1 mins
RPE 6.5
RPE 6.5
3
Glute Bridge (Band)
3
15 reps
RPE 6.5
4
Bicep Curl (Barbell)
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
5 reps
8 reps
85%
80%
75%
2
Lateral Raise (Dumbbell)
3
15 reps
RPE 6.5
3
Bench Press (Close Grip)
3
8 reps
RPE 6.5
4
Glute Bridge (Band)
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
8 reps
10 reps
75%
70%
60%
2
Good Morning
3
12 reps
RPE 6.5
3
Lat Pulldown
3
12 reps
RPE 6.5
4
Hammer Curl
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
8 reps
10 reps
75%
70%
65%
2
Arnold Press
3
10 reps
RPE 6.5
3
Bent Over Row (Barbell)
3
10 reps
RPE 6.5
4
Plank
3
1 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
8 reps
10 reps
75%
70%
60%
2
Good Morning
3
12 reps
RPE 6.5
3
Lat Pulldown
3
12 reps
RPE 6.5
4
Hammer Curl
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
8 reps
10 reps
75%
70%
65%
2
Arnold Press
3
10 reps
RPE 6.5
3
Bent Over Row (Barbell)
3
10 reps
RPE 6.5
4
Plank
3
1 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
8 reps
10 reps
75%
70%
60%
2
Good Morning
3
12 reps
RPE 6.5
3
Lat Pulldown
3
12 reps
RPE 6.5
4
Hammer Curl
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
8 reps
10 reps
75%
70%
65%
2
Arnold Press
3
10 reps
RPE 6.5
3
Bent Over Row (Barbell)
3
10 reps
RPE 6.5
4
Plank
3
1 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
8 reps
10 reps
75%
70%
60%
2
Good Morning
3
12 reps
RPE 6.5
3
Lat Pulldown
3
12 reps
RPE 6.5
4
Hammer Curl
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
8 reps
10 reps
75%
70%
65%
2
Arnold Press
3
10 reps
RPE 6.5
3
Bent Over Row (Barbell)
3
10 reps
RPE 6.5
4
Plank
3
1 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
8 reps
10 reps
75%
70%
60%
2
Good Morning
3
12 reps
RPE 6.5
3
Lat Pulldown
3
12 reps
RPE 6.5
4
Hammer Curl
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
8 reps
10 reps
75%
70%
65%
2
Arnold Press
3
10 reps
RPE 6.5
3
Bent Over Row (Barbell)
3
10 reps
RPE 6.5
4
Plank
3
1 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
65%
60%
55%
2
Hip Thrust (Barbell)
3
15 reps
RPE 6.5
3
Face Pull
3
15 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
3 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
65%
60%
55%
2
Front Raise
3
12 reps
RPE 6.5
3
Tricep Extension (Cable)
3
12 reps
RPE 6.5
4
Hip Thrust (Barbell)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
65%
60%
55%
2
Hip Thrust (Barbell)
3
15 reps
RPE 6.5
3
Face Pull
3
15 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
3 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
65%
60%
55%
2
Front Raise
3
12 reps
RPE 6.5
3
Tricep Extension (Cable)
3
12 reps
RPE 6.5
4
Hip Thrust (Barbell)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
65%
60%
55%
2
Hip Thrust (Barbell)
3
15 reps
RPE 6.5
3
Face Pull
3
15 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
3 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
65%
60%
55%
2
Front Raise
3
12 reps
RPE 6.5
3
Tricep Extension (Cable)
3
12 reps
RPE 6.5
4
Hip Thrust (Barbell)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
65%
60%
55%
2
Hip Thrust (Barbell)
3
15 reps
RPE 6.5
3
Face Pull
3
15 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
3 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
65%
60%
55%
2
Front Raise
3
12 reps
RPE 6.5
3
Tricep Extension (Cable)
3
12 reps
RPE 6.5
4
Hip Thrust (Barbell)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
10 reps
12 reps
65%
60%
55%
2
Hip Thrust (Barbell)
3
15 reps
RPE 6.5
3
Face Pull
3
15 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
3 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
65%
60%
55%
2
Front Raise
3
12 reps
RPE 6.5
3
Tricep Extension (Cable)
3
12 reps
RPE 6.5
4
Hip Thrust (Barbell)
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
10 reps
RPE 6.5
3
Farmer's Walk (Weighted)
3
1 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Dumbbell Row
3
10 reps
RPE 6.5
4
Farmer's Walk (Weighted)
3
1 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
10 reps
RPE 6.5
3
Farmer's Walk (Weighted)
3
1 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Dumbbell Row
3
10 reps
RPE 6.5
4
Farmer's Walk (Weighted)
3
1 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
10 reps
RPE 6.5
3
Farmer's Walk (Weighted)
3
1 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Dumbbell Row
3
10 reps
RPE 6.5
4
Farmer's Walk (Weighted)
3
1 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
10 reps
RPE 6.5
3
Farmer's Walk (Weighted)
3
1 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Dumbbell Row
3
10 reps
RPE 6.5
4
Farmer's Walk (Weighted)
3
1 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
2
Bent Over Row (Barbell)
3
10 reps
RPE 6.5
3
Farmer's Walk (Weighted)
3
1 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
3
Dumbbell Row
3
10 reps
RPE 6.5
4
Farmer's Walk (Weighted)
3
1 mins
RPE 6.5
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
5 Reps
8 Reps
85%
80%
75%
2
Plank
1 Set
2 Sets
2 mins
1 mins
@6.5
@6.5
3
Glute Bridge (Band)
3 Sets
15 Reps
@6.5
4
Bicep Curl (Barbell)
3 Sets
8 Reps
@7.5
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@7.5
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@6.5
3
Farmer's Walk (Weighted)
3 Sets
1 mins
@6.5
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
8 Reps
10 Reps
75%
70%
60%
2
Good Morning
3 Sets
12 Reps
@6.5
3
Lat Pulldown
3 Sets
12 Reps
@6.5
4
Hammer Curl
3 Sets
10 Reps
@7.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
65%
60%
55%
2
Hip Thrust (Barbell)
3 Sets
15 Reps
@6.5
3
Face Pull
3 Sets
15 Reps
@7.5
4
Tricep Pushdown (Cable)
3 Sets
3 Reps
@7.5