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Matt's Road to Walhalla

by Matthias Vdw

Program Description

Goal is to improve the 3 main lifts while still gaining some size. Main lift progress in percentage of your 1 RM. Accesories go through double progression, start in lower rep range, as soon you reach the higher rep range improve in weight! Do 7 weeks, and repeat! Take an active rest week after week 7 depending on your fatigue!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 22, 2025 05:18
  • Last Edited
    Jun 18, 2025 09:59

Summary

Embark on a transformative 7-week journey with "Matt's Road to Walhalla," designed for those ready to elevate their strength and conditioning. This program features four intense training days per week, focusing on compound lifts like the bench press, deadlift, and front squat, alongside targeted accessory work to enhance muscle growth and stability. With a blend of intensity and volume, you'll build a powerful foundation while pushing your limits. Equip yourself with a full gym and prepare to forge your path to greatness!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Front Squat (Barbell)
3
5 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Front Squat (Barbell)
3
5 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
85%
2
Front Squat (Barbell)
3
5 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
78%
2
Front Squat (Barbell)
3
5 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
85%
2
Front Squat (Barbell)
3
5 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
90%
2
Front Squat (Barbell)
3
5 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
100%
2
Front Squat (Barbell)
3
5 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Bench Press (Paused)
3
5 reps
RPE 7
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Face Pull
3
15-20 reps
RPE 9
6
Bicep Curl (Barbell)
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Bench Press (Paused)
3
5 reps
RPE 7
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Face Pull
3
15-20 reps
RPE 9
6
Bicep Curl (Barbell)
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
85%
2
Bench Press (Paused)
3
5 reps
RPE 7
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Face Pull
3
15-20 reps
RPE 9
6
Bicep Curl (Barbell)
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
78%
2
Bench Press (Paused)
3
5 reps
RPE 7
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Face Pull
3
15-20 reps
RPE 9
6
Bicep Curl (Barbell)
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
85%
2
Bench Press (Paused)
3
5 reps
RPE 7
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Face Pull
3
15-20 reps
RPE 9
6
Bicep Curl (Barbell)
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
90%
2
Bench Press (Paused)
3
5 reps
RPE 7
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Face Pull
3
15-20 reps
RPE 9
6
Bicep Curl (Barbell)
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
1 reps
100%
2
Bench Press (Paused)
3
5 reps
RPE 7
3
Bent Over Row (Barbell)
3
8 reps
RPE 8
4
Lat Pulldown
3
8-12 reps
RPE 8
5
Face Pull
3
15-20 reps
RPE 9
6
Bicep Curl (Barbell)
1
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
75%
2
Bench Press (Wide Grip)
3
8-10 reps
RPE 7
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
5
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
80%
2
Bench Press (Wide Grip)
3
8-10 reps
RPE 7
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
5
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
85%
2
Bench Press (Wide Grip)
3
8-10 reps
RPE 7
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
5
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
78%
2
Bench Press (Wide Grip)
3
8-10 reps
RPE 7
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
5
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
85%
2
Bench Press (Wide Grip)
3
8-10 reps
RPE 7
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
5
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
90%
2
Bench Press (Wide Grip)
3
8-10 reps
RPE 7
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
5
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
1 reps
100%
2
Bench Press (Wide Grip)
3
8-10 reps
RPE 7
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
10-12 reps
RPE 8
5
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Deadlift (Paused)
3
4 reps
RPE 7
3
Leg Press
3
10-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
6
Leg Extension
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Deadlift (Paused)
3
4 reps
RPE 7
3
Leg Press
3
10-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
6
Leg Extension
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
85%
2
Deadlift (Paused)
3
4 reps
RPE 7
3
Leg Press
3
10-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
6
Leg Extension
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
78%
2
Deadlift (Paused)
3
4 reps
RPE 7
3
Leg Press
3
10-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
6
Leg Extension
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
85%
2
Deadlift (Paused)
3
4 reps
RPE 7
3
Leg Press
3
10-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
6
Leg Extension
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
90%
2
Deadlift (Paused)
3
4 reps
RPE 7
3
Leg Press
3
10-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
6
Leg Extension
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1 reps
100%
2
Deadlift (Paused)
3
4 reps
RPE 7
3
Leg Press
3
10-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 8
5
Calf Raise (Leg Press)
3
15-20 reps
RPE 9
6
Leg Extension
3
12-15 reps
RPE 8
Week 1
1 / 7 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
75%
2
Front Squat (Barbell)
3 Sets
5 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@9
6
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9
Day 2
1
Deadlift (Barbell)
4 Sets
5 Reps
75%
2
Bench Press (Paused)
3 Sets
5 Reps
@7
3
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
4
Lat Pulldown
3 Sets
8-12 Reps
@8
5
Face Pull
3 Sets
15-20 Reps
@9
6
Bicep Curl (Barbell)
1 Set
10-15 Reps
@8
Day 3
1
Overhead Press (Barbell)
4 Sets
5 Reps
75%
2
Bench Press (Wide Grip)
3 Sets
8-10 Reps
@7
3
Incline Chest Press (Machine)
3 Sets
10-12 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@8
5
Skull Crusher (Barbell)
3 Sets
10-15 Reps
@8
Day 4
1
Squat (Barbell)
4 Sets
5 Reps
75%
2
Deadlift (Paused)
3 Sets
4 Reps
@7
3
Leg Press
3 Sets
10-12 Reps
@8
4
Leg Curl
3 Sets
12-15 Reps
@8
5
Calf Raise (Leg Press)
3 Sets
15-20 Reps
@9
6
Leg Extension
3 Sets
12-15 Reps
@8