IntermediateFree

Uhtred The Saxon/Viking

Unleash your inner warrior with 18 weeks of strength and endurance training—forge your body like a true Saxon/Viking!

Zane C.· Feb 2026

3athletes running this program

Free on iOS & Android

Overview

Length

18 weeks

Days / week

5 days

Level

Intermediate

Goal

Athletics, Muscle

Equipment

Full Gym

Session length

70 min

This will get you cut to look like a Saxon, and move like the Saxon warriors of old. Where you combine strength and endurance to endure any battle.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Abs

11.3%

Triceps

11.3%

Upper Back

10.9%

Front Delts

8.5%

Chest

6.6%

Glutes

6.1%

Forearms

5.9%

Biceps

5.7%

Quadriceps

5.7%

Middle Delts

5.2%

Lats

5.2%

Hamstrings

4.7%

Lower Back

2.8%

Calves

1.9%

Neck

1.9%

Cardio

1.4%

Rear Delts

1.4%

Adductors

1.4%

Olympic

0.9%

Other

0.9%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Elliptical	1	15–20 min	@6
2	Hanging Leg Raise	2	15–20 reps	@6
3	Landmine Oblique Twist	2	15–20 reps	@6
4	Military Press (Barbell)	2	15–20 reps	@6.5
5	Face Pull	2	15–20 reps	@6.5
6	Upright Row (Barbell)	2	15–20 reps	@6.5
7	Shrug (Barbell)	2	15–20 reps	@6.5
8	Shrug (Dumbbell)	2	15–20 reps	@6.5
9	Kettlebell Clean and Press	2	15–20 reps	@6.5
10	Snatch (Dumbbell)	2	15–20 reps	@6.5
11	Half Kneeling Arnold Press (Dumbbell)	2	15–2 reps	@6.5

#	Exercise	Sets	Reps	Load
1	10km Row	1	15–20 min	@6
2	Ab Wheel	2	15–20 reps	@6
3	Side Bend (Dumbbell)	2	15–20 reps	@6.5
4	Chin-Up (Weighted)	2	15–20 reps	@6
5	Romanian Deadlift (Barbell)	2	15–20 reps	@6.5
6	Good Morning	2	15–20 reps	@6.5
7	T-Bar Row	2	15–20 reps	@6.5
8	Single Arm Row (Dumbbell)	2	15–20 reps	@6.5
9	Dumbbell Bench Pullover	2	15–20 reps	@6.5
10	Bicep Curl (Dumbbell)	2	15–20 reps	@6.5
11	Hammer Curl (Dumbbell)	2	15–20 reps	@6.5
12	Preacher Curl (Barbell)	1	15–20 reps	@6.5

#	Exercise	Sets	Reps	Load
1	Elliptical	1	15–20 min	@6
2	Abs Crunch (Machine)	2	15–20 reps	@6.5
3	Wood Chop	2	15–20 reps	@6.5
4	Incline Bench Press (Barbell)	2	15–20 reps	@6.5
5	Bench Press (Dumbbell)	2	15–20 reps	@6.5
6	Dip (Weighted)	2	15–20 reps	@6.5
7	Chest Fly (Cable)	2	15–20 reps	@6.5
8	Tricep Rope Push Down (Cable)	2	15–20 reps	@6.5
9	Seated Overhead Extension (EZ Bar)	2	15–20 reps	@6.5
10	Skull Crusher (Dumbbell)	2	15–20 reps	@6.5
11	Neutral Grip Dumbbell Bench Press	2	15–20 reps	@6.5

#	Exercise	Sets	Reps	Load
1	Treadmill	1	15 min	@6
2	Side Crunch (Cable)	2	15–25 reps	@6.5
3	Leg Raise (Captain's Chair)	2	15–25 reps	@6.5
4	Squat (Barbell)	2	15–20 reps	@6.5
5	Lunge (Dumbbell)	2	15–20 reps	@6.5
6	Cossack Squat	2	15–20 reps	@6.5
7	Hamstring Curl	2	15–20 reps	@6.5
8	Leg Extension	2	15–20 reps	@6.5
9	Single Leg Calf Raise (Weighted)	2	15–20 reps	@6.5
10	Seated Calf Raise	2	15–25 reps	@6.5

#	Exercise	Sets	Reps	Load
1	10km Row	1	15–20 reps	@6.5
2	Wood Chop	2	15–20 reps	@6.5
3	Windshield Wipers	2	20 reps	@6.5
4	Dead Hang	2	1–2 min	@6.5
Superset
5A	Neck Curl	2	15–20 reps	@6.5
5B	Neck Extension	2	15–20 reps	@6.5
6	Farmer's Walk (Weighted)	2	1–2 min	@6.5
Superset
7A	Reverse Curl (Barbell)	2	15–20 reps	@6.5
7B	Wrist Curls	2	15–20 reps	@6.5
8	Dip (Bodyweight)	2	20–30 reps	@7
9	High Pull	2	15–20 reps	@6.5
10	Chin-Up (Bodyweight)	2	15–30 reps	@7

Weeks 2–18 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Uhtred The Saxon/Viking is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 18 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 70 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.

Uhtred The Saxon/Viking is structured around 5 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 18 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Uhtred The Saxon/Viking 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

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