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Viking Queen

by Gruba
1 athletes joined

Program Description

A 3 day per week program, with a lower (quad focus), upper, and a second lower (glute and ham focus) day. Hypertrophy oriented, with a holistic approach to developing strength.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 12, 2026 08:42
  • Last Edited
    Jan 12, 2026 08:57
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.2%
Hamstrings
15.2%
Glutes
12.7%
Abs
8.5%
Front Delts
8.2%
Upper Back
7%
Lats
6.1%
Triceps
4.8%
Biceps
4.2%
Middle Delts
4.2%
Adductors
2.4%
Chest
2.4%
Forearms
1.8%
Stretching
1.8%
Cardio
1.8%
Abductors
1.5%
Lower Back
1.2%
Rear Delts
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
8
8 reps
RPE 6
1B
Kettlebell Swing
8
8 reps
RPE 6
2
Chest Supported Row (Machine)
4
8-10 reps
RPE 8
3
Leg Curl
4
8-10 reps
RPE 8
4
Farmer's Walk (Weighted)
3
0.5 mins
RPE 8
5
Dead Bug
1
1
1
5 reps
7 reps
9 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
8
8 reps
RPE 6
1B
Kettlebell Swing
8
8 reps
RPE 6
2
Chest Supported Row (Machine)
4
8-10 reps
RPE 8
3
Leg Curl
4
8-10 reps
RPE 8
4
Farmer's Walk (Weighted)
3
0.5 mins
RPE 8
5
Dead Bug
1
1
1
5 reps
7 reps
9 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
8
8 reps
RPE 6
1B
Kettlebell Swing
8
8 reps
RPE 6
2
Chest Supported Row (Machine)
4
8-10 reps
RPE 8
3
Leg Curl
4
8-10 reps
RPE 8
4
Farmer's Walk (Weighted)
3
0.5 mins
RPE 8
5
Dead Bug
1
1
1
5 reps
7 reps
9 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
2
30 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
8
8 reps
RPE 6
1B
Kettlebell Swing
8
8 reps
RPE 6
2
Chest Supported Row (Machine)
4
8-10 reps
RPE 8
3
Leg Curl
4
8-10 reps
RPE 8
4
Farmer's Walk (Weighted)
3
0.5 mins
RPE 8
5
Dead Bug
1
1
1
5 reps
7 reps
9 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
8
8 reps
RPE 6
1B
Kettlebell Swing
8
8 reps
RPE 6
2
Chest Supported Row (Machine)
4
8-10 reps
RPE 8
3
Leg Curl
4
8-10 reps
RPE 8
4
Farmer's Walk (Weighted)
3
0.5 mins
RPE 8
5
Dead Bug
1
1
1
5 reps
7 reps
9 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Goblet Squat
8
8 reps
RPE 6
1B
Kettlebell Swing
8
8 reps
RPE 6
2
Chest Supported Row (Machine)
4
8-10 reps
RPE 8
3
Leg Curl
4
8-10 reps
RPE 8
4
Farmer's Walk (Weighted)
3
0.5 mins
RPE 8
5
Dead Bug
1
1
1
5 reps
7 reps
9 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
2
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6 reps
RPE 7
2
Overhead Press (Dumbbell)
1
AMRAP
RPE 10
3
Chest Press (Machine)
4
8-12 reps
RPE 8
4
Bent Over Row (Kettlebell)
3
7-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Cardio
1
10 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6 reps
RPE 7
2
Overhead Press (Dumbbell)
1
AMRAP
RPE 10
3
Chest Press (Machine)
4
8-12 reps
RPE 8
4
Bent Over Row (Kettlebell)
3
7-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Cardio
1
10 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6 reps
RPE 7
2
Overhead Press (Dumbbell)
1
AMRAP
RPE 10
3
Chest Press (Machine)
4
8-12 reps
RPE 8
4
Bent Over Row (Kettlebell)
3
7-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Cardio
1
10 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
2
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6 reps
RPE 7
2
Overhead Press (Dumbbell)
1
AMRAP
RPE 10
3
Chest Press (Machine)
4
8-12 reps
RPE 8
4
Bent Over Row (Kettlebell)
3
7-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Cardio
1
10 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6 reps
RPE 7
2
Overhead Press (Dumbbell)
1
AMRAP
RPE 10
3
Chest Press (Machine)
4
8-12 reps
RPE 8
4
Bent Over Row (Kettlebell)
3
7-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Cardio
1
10 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
6 reps
RPE 7
2
Overhead Press (Dumbbell)
1
AMRAP
RPE 10
3
Chest Press (Machine)
4
8-12 reps
RPE 8
4
Bent Over Row (Kettlebell)
3
7-10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6
Cardio
1
10 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
2
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
15 reps
RPE 8
2
Leg Press
5
5-7 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
21s (EZ Bar)
2
21 reps
RPE 9
5
Plank
3
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
15 reps
RPE 8
2
Leg Press
5
5-7 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
21s (EZ Bar)
2
21 reps
RPE 9
5
Plank
3
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
15 reps
RPE 8
2
Leg Press
5
5-7 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
21s (EZ Bar)
2
21 reps
RPE 9
5
Plank
3
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
2
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
15 reps
RPE 8
2
Leg Press
5
5-7 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
21s (EZ Bar)
2
21 reps
RPE 9
5
Plank
3
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
15 reps
RPE 8
2
Leg Press
5
5-7 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
21s (EZ Bar)
2
21 reps
RPE 9
5
Plank
3
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
15 reps
RPE 8
2
Leg Press
5
5-7 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
21s (EZ Bar)
2
21 reps
RPE 9
5
Plank
3
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
2
30 mins
RPE 8
Week 1
1 / 8 Weeks
Day 1
1A
Goblet Squat
8 Sets
8 Reps
@6
1B
Kettlebell Swing
8 Sets
8 Reps
@6
2
Chest Supported Row (Machine)
4 Sets
8-10 Reps
@8
3
Leg Curl
4 Sets
8-10 Reps
@8
4
Farmer's Walk (Weighted)
3 Sets
0.5 mins
@8
5
Dead Bug
1 Set
1 Set
1 Set
5 Reps
7 Reps
9 Reps
@7
@8
@9
Day 2
1
Overhead Press (Dumbbell)
3 Sets
6 Reps
@7
2
Overhead Press (Dumbbell)
1 Set
AMRAP
@10
3
Chest Press (Machine)
4 Sets
8-12 Reps
@8
4
Bent Over Row (Kettlebell)
3 Sets
7-10 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@9
6
Cardio
1 Set
10 mins
@7
Day 3
1
Romanian Deadlift (Dumbbell)
4 Sets
15 Reps
@8
2
Leg Press
5 Sets
5-7 Reps
@8
3
Lat Pulldown
3 Sets
8-12 Reps
@8
4
21s (EZ Bar)
2 Sets
21 Reps
@9
5
Plank
3 Sets
0.5 mins
@8