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Viking workout - Powerbuilding - Full body

by Jacob D.
1 athletes joined

Program Description

This is a powerbuilding program used to gain strength in the 3 main exercises bench, deadlift and squat AND combining accessory exercises like the overhead press and bend over row. The program will also add supersets with focus on strengthening bodyweight exercises like pull-ups, chin-ups and dips. This variation will focus on extra squat accessories for braking plateau.

Program Overview

  • Level
    Intermediate, Novice, Beginner, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 09, 2025 05:28
  • Last Edited
    Jun 18, 2025 12:54

Summary

Unleash your inner warrior with the Viking Workout - Powerbuilding Full Body program! Over the course of 4 weeks, you'll engage in a balanced routine designed for three days a week, focusing on strength and hypertrophy. This program features a mix of compound lifts and supersets, including bench presses, squats, and deadlifts, ensuring a comprehensive full-body challenge. Perfect for those with a garage gym setup, it's time to forge your physique and elevate your training to the next level!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
3
8-10 reps
6-8 reps
4-6 reps
30%
70%
90%
2A
Chin-Up (Weighted)
3
4-6 reps
RPE 9
3
Squat (Barbell)
1
1
3
8 reps
8 reps
8 reps
30%
60%
80%
4A
Overhead Press (Barbell)
3
14-16 reps
70%
4B
Pull-Up (Weighted)
3
8-10 reps
RPE 9
4C
Commando Pull Ups (Weighted)
3
8-12 reps
RPE 9
5A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
5B
Hack Squat (Barbell)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
3
8 reps
8 reps
8 reps
30%
60%
80%
2A
Bent Over Row (Barbell)
1
3
8 reps
4 reps
50%
90%
3
Deadlift (Barbell)
1
1
3
8 reps
8 reps
8 reps
30%
60%
80%
4A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 9
4B
Pull-Up (Weighted)
3
4 reps
90%
5
Front Squat (Barbell)
3
8 reps
RPE 9
6
Dip (Weighted)
3
4-6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
3
8-10 reps
6-8 reps
4-6 reps
30%
70%
90%
2A
Chin-Up (Weighted)
3
4-6 reps
RPE 9
3
Squat (Barbell)
1
1
3
8 reps
8 reps
8 reps
30%
60%
80%
4A
Overhead Press (Barbell)
3
8-12 reps
80%
4B
Pull-Up (Weighted)
3
8-10 reps
RPE 9
4C
Commando Pull Ups (Weighted)
3
8-12 reps
RPE 9
5A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
5B
Hack Squat (Barbell)
3
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
3
8 reps
8 reps
8 reps
30%
60%
80%
2A
Bent Over Row (Barbell)
1
3
8 reps
4 reps
50%
90%
3
Deadlift (Barbell)
1
1
3
8 reps
8 reps
8 reps
30%
60%
80%
4A
Standing Behind Neck Shoulder Press (Barbell)
3
14-16 reps
RPE 9
4B
Pull-Up (Weighted)
3
4 reps
90%
5
Front Squat (Barbell)
3
8 reps
RPE 9
6
Dip (Weighted)
3
4-6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
3
8-10 reps
8-10 reps
8-10 reps
30%
60%
80%
2A
Bent Over Row (Barbell)
1
3
8-10 reps
8-10 reps
60%
80%
3
Deadlift (Barbell)
1
1
3
8-10 reps
6-8 reps
4-6 reps
30%
70%
90%
4A
Overhead Press (Barbell)
3
8-12 reps
80%
4B
Pull-Up (Weighted)
3
4-6 reps
90%
5
Hip Thrust (Barbell)
3
8-12 reps
RPE 9
6
Dip (Weighted)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
3
8 reps
6 reps
4 reps
30%
70%
90%
2A
Chin-Up (Weighted)
3
4 reps
RPE 9
3
Squat (Paused)
1
1
3
8 reps
8 reps
8 reps
30%
60%
80%
4A
Standing Behind Neck Shoulder Press (Barbell)
3
14-16 reps
RPE 9
4B
Pull-Up (Weighted)
3
8 reps
RPE 9
4C
Commando Pull Ups (Weighted)
3
8-12 reps
RPE 9
5A
Hack Squat (Barbell)
3
8-10 reps
RPE 9
5B
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
3
8-10 reps
8-10 reps
8-10 reps
30%
60%
80%
2A
Bent Over Row (Barbell)
1
3
8-10 reps
8-10 reps
60%
80%
3
Deadlift (Barbell)
1
1
3
8-10 reps
8-10 reps
8-10 reps
30%
60%
80%
4A
Overhead Press (Barbell)
3
14-16 reps
70%
4B
Pull-Up (Weighted)
3
4-6 reps
90%
5
Hip Thrust (Barbell)
3
8-12 reps
RPE 9
6
Dip (Weighted)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
3
8 reps
6 reps
4 reps
30%
70%
90%
2A
Chin-Up (Weighted)
3
4 reps
RPE 9
3
Squat (Paused)
1
1
3
8 reps
8 reps
4 reps
30%
70%
90%
4A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 9
4B
Pull-Up (Weighted)
3
8 reps
RPE 9
4C
Commando Pull Ups (Weighted)
3
8-12 reps
RPE 9
5A
Hack Squat (Barbell)
3
8-10 reps
RPE 9
5B
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
3
8-10 reps
6-8 reps
4-6 reps
30%
70%
90%
1B
Chin-Up (Weighted)
3
8-10 reps
RPE 8
2
Squat (Paused)
1
1
3
8-10 reps
6-8 reps
4-6 reps
30%
60%
80%
3A
Overhead Press (Barbell)
3
14-16 reps
70%
3B
Wide Grip Rear Pull-Up
3
8-10 reps
RPE 9
4A
Hack Squat (Barbell)
3
8-10 reps
RPE 9
4B
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
3
8 reps
8 reps
8 reps
30%
60%
80%
2A
Bent Over Row (Barbell)
1
3
8 reps
8 reps
60%
80%
3
Deadlift (Barbell)
1
1
3
4 reps
4 reps
4 reps
30%
70%
90%
4
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 9
5
Wide Grip Rear Pull-Up
3
4 reps
RPE 9
6
Hip Thrust (Barbell)
3
8-12 reps
RPE 9
7
Dip (Weighted)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
3
8-10 reps
6-8 reps
4-6 reps
30%
70%
90%
1B
Chin-Up (Weighted)
3
8-10 reps
RPE 8
2
Squat (Paused)
1
1
3
8-10 reps
6-8 reps
4-6 reps
30%
60%
80%
3A
Overhead Press (Barbell)
3
8-12 reps
80%
3B
Wide Grip Rear Pull-Up
3
8-10 reps
RPE 9
4A
Hack Squat (Barbell)
3
8-10 reps
RPE 9
4B
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
3
8 reps
8 reps
8 reps
30%
60%
80%
2A
Bent Over Row (Barbell)
1
3
8 reps
8 reps
60%
80%
3
Deadlift (Barbell)
1
1
3
4 reps
4 reps
4 reps
30%
70%
90%
4
Standing Behind Neck Shoulder Press (Barbell)
3
14-16 reps
RPE 9
5
Wide Grip Rear Pull-Up
3
4 reps
RPE 9
6
Hip Thrust (Barbell)
3
8-12 reps
RPE 9
7
Dip (Weighted)
3
8-12 reps
RPE 9
Week 1
1 / 4 Weeks
Day 1
1A
Bench Press (Barbell)
1 Set
1 Set
3 Sets
8-10 Reps
6-8 Reps
4-6 Reps
30%
70%
90%
2A
Chin-Up (Weighted)
3 Sets
4-6 Reps
@9
3
Squat (Barbell)
1 Set
1 Set
3 Sets
8 Reps
8 Reps
8 Reps
30%
60%
80%
4A
Overhead Press (Barbell)
3 Sets
14-16 Reps
70%
4B
Pull-Up (Weighted)
3 Sets
8-10 Reps
@9
4C
Commando Pull Ups (Weighted)
3 Sets
8-12 Reps
@9
5A
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@9
5B
Hack Squat (Barbell)
3 Sets
8-10 Reps
@9
Day 2
1A
Bench Press (Barbell)
1 Set
1 Set
3 Sets
8-10 Reps
8-10 Reps
8-10 Reps
30%
60%
80%
2A
Bent Over Row (Barbell)
1 Set
3 Sets
8-10 Reps
8-10 Reps
60%
80%
3
Deadlift (Barbell)
1 Set
1 Set
3 Sets
8-10 Reps
6-8 Reps
4-6 Reps
30%
70%
90%
4A
Overhead Press (Barbell)
3 Sets
8-12 Reps
80%
4B
Pull-Up (Weighted)
3 Sets
4-6 Reps
90%
5
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@9
6
Dip (Weighted)
3 Sets
8-12 Reps
@9
Day 3
1A
Bench Press (Barbell)
1 Set
1 Set
3 Sets
8-10 Reps
6-8 Reps
4-6 Reps
30%
70%
90%
1B
Chin-Up (Weighted)
3 Sets
8-10 Reps
@8
2
Squat (Paused)
1 Set
1 Set
3 Sets
8-10 Reps
6-8 Reps
4-6 Reps
30%
60%
80%
3A
Overhead Press (Barbell)
3 Sets
14-16 Reps
70%
3B
Wide Grip Rear Pull-Up
3 Sets
8-10 Reps
@9
4A
Hack Squat (Barbell)
3 Sets
8-10 Reps
@9
4B
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8