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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
    Apr 23, 2025 03:24
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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
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