Gym Viking's Working Week
Hypertrophic focus for trained lifters looking for a shoulder / arm / chest 12 week focus
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lateral Raise (Cable) | 3 | 15–20 reps | @9 |
| 2 | Incline Curl (Dumbbell) | 3 | 12–15 reps | @9 |
| 3 | Cable Crossover | 2 | 15 reps | @9 |
| 4 | Incline Bench Press (Smith Machine) | 4 | 8–10 reps | @9 |
| 5 | Chest Press (Machine) | 4 | 12 reps | @9 |
| 6 | Chest Supported Row (Machine) | 4 | 10–12 reps | @9 |
| 7 | Face Pull | 2 | 15 reps | @9 |
| 8 | Single Arm Rear Delt Cable Fly | 4 | 15 reps | @9 |
| 9 | V-Handle Tricep Pushdown (Cable) | 2 | 15 reps | @9 |
| 10 | Dead Hang | 3 | 1 min | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Belt Squat | 4 | 6–10 reps | @9 |
| 2 | Romanian Deadlift (Barbell) | 4 | 8–10 reps | @9 |
| 3 | Leg Extension | 4 | 12 reps | @9 |
| 4 | Seated Hamstring Curl | 4 | 10–12 reps | @9 |
| Superset | ||||
| 5A | Hip Adductor (Machine) | 3 | 15 reps | @9 |
| 5B | Hip Abductor (Machine) | 3 | 15 reps | @9 |
| Superset | ||||
| 6A | Standing Calf Raise | 5 | 15–20 reps | @9 |
| 6B | Shrug (Standing Calf Raise Machine) | 5 | AMRAP | @9 |
| Superset | ||||
| 7A | Wrist Curls | 3 | 15–20 reps | @8 |
| 7B | Reverse Wrist Curl (Dumbbell) | 3 | 15–20 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lateral Raise (Cable) | 3 | 15–20 reps | @9 |
| 2 | Preacher Curl (Machine) | 2 | 12–15 reps | @9 |
| 3 | Cable Crossover | 1 | 15 reps | @9 |
| 4 | Lat Prayer | 2 | 15 reps | @9 |
| 5 | Single Arm High Row (Cable) | 6 | 10–12 reps | @9 |
| 6 | Behind-The-Neck Press (Smith Machine) | 3 | 10–12 reps | @9 |
| 7 | Incline Bench Press (Dumbbell) | 4 | 10–12 reps | @9 |
| 8 | Face Pull | 2 | 15 reps | @9 |
| 9 | Single Arm Rear Delt Cable Fly | 4 | 15 reps | @9 |
| 10 | V-Handle Tricep Pushdown (Cable) | 2 | 15 reps | @9 |
| 11 | Dead Hang | 3 | 1 min | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Single Leg Press | 6 | 10–12 reps | @9 |
| 2 | Glute Kickback | 6 | 12–15 reps | @9 |
| 3 | Leg Extension | 6 | 12–15 reps | @9 |
| 4 | Seated Hamstring Curl | 6 | 12–15 reps | @9 |
| Superset | ||||
| 5A | Hip Adductor (Machine) | 3 | 15 reps | @9 |
| 5B | Hip Abductor (Machine) | 3 | 15 reps | @9 |
| Superset | ||||
| 6A | Standing Calf Raise | 5 | 15–20 reps | @9 |
| 6B | Shrug (Standing Calf Raise Machine) | 5 | AMRAP | @9 |
| Superset | ||||
| 7A | Wrist Curls | 3 | 15–20 reps | @8 |
| 7B | Reverse Wrist Curl (Dumbbell) | 3 | 15–20 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lateral Raise (Cable) | 3 | 20 reps | @9 |
| 2 | Preacher Curl (Machine) | 2 | 15 reps | @9 |
| 3 | Chest Fly (Cable) | 2 | 15–20 reps | @9 |
| 4 | Lat Prayer | 2 | 15–20 reps | @9 |
| 5 | Incline Bench Press (Smith Machine) | 3 | 15 reps | @9 |
| 6 | Chest Press (Machine) | 3 | 15 reps | @9 |
| 7 | Cable Low Row | 3 | 15 reps | @9 |
| 8 | Face Pull | 2 | 20 reps | @9 |
| 9 | Single Arm Rear Delt Cable Fly | 4 | 20 reps | @9 |
| 10 | V-Handle Tricep Pushdown (Cable) | 2 | 15–20 reps | @9 |
| 11 | Dead Hang | 3 | 1 min | @9 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Gym Viking's Working Week is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 90 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.
Gym Viking's Working Week 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Gym Viking's Working Week 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
