Embark on a transformative 10-week journey with Helvegen, designed for dedicated lifters ready to elevate their strength. This program features four intense training days each week, focusing on heavy lifts like squats and deadlifts, complemented by essential accessory work to build muscle and enhance grip strength. With a blend of barbell and bodyweight exercises, you'll target major muscle groups, ensuring balanced development. Get ready to push your limits and achieve your fitness goals in just 10 weeks!

**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!

Helvegen

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Squat (Barbell)

Plank

Glute Bridge (Band)

Bicep Curl (Barbell)

Squat (Heavy)

Romanian Deadlift (Barbell)

Bent Over Row (Barbell)

Farmer's Walk (Weighted)

Accessories & Grip

Deadlift (Barbell)

Good Morning

Lat Pulldown

Hammer Curl

Deadlift (Volume)

Hip Thrust (Barbell)

Face Pull

Tricep Pushdown (Cable)

 Squat (Endurance) 

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Bench Press (Close Grip)

Bench Press (Heavy)

Overhead Press (Barbell)

Arnold Press

Overhead Press (Volume)

Front Raise

Tricep Extension (Cable)

Bench Press (Endurance)

Incline Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Dumbbell Row

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