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ViggoGainz

by Noah L.
1 athletes joined

Program Description

to get viggo gainz

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jul 05, 2025 10:11
  • Last Edited
    Jul 10, 2025 01:16

Summary

**ViggoGainz** is a dynamic 3-week training program designed to elevate your strength and sculpt your physique with four focused sessions each week. This program incorporates a variety of exercises, including bodyweight movements, barbell lifts, and machine work, targeting key muscle groups like your core, chest, back, and legs. With a blend of intensity levels and rep ranges, you'll challenge your limits while building functional strength. Get ready to push your boundaries and achieve impressive gains in just three weeks!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
3
12-15 reps
RPE 9
2
Bench Press (Barbell)
5
10 reps
60%
3
Chest Supported Row (Machine)
4
10-12 reps
RPE 8-9
4
Behind-The-Neck Press (Smith Machine)
3
8-10 reps
RPE 8-9
5
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8-9
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
7
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
3
12-15 reps
RPE 9
2
Bench Press (Barbell)
1
1
3
5 reps
5 reps
10 reps
55%
62.5%
67.5%
3
Chest Supported Row (Machine)
4
10-12 reps
RPE 8-9
4
Behind-The-Neck Press (Smith Machine)
3
8-10 reps
RPE 8-9
5
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8-9
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
7
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Oblique Crunch
3
12-15 reps
RPE 9
2
Bench Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
10 reps
60%
60%
70%
75%
3
Chest Supported Row (Machine)
4
10-12 reps
RPE 8-9
4
Behind-The-Neck Press (Smith Machine)
3
8-10 reps
RPE 8-9
5
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8-9
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
7
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
RPE 9
2
Squat (Barbell)
5
10 reps
60%
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8-9
4
Split Squat (Smith Machine)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Back Extension (Weighted)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
RPE 9
2
Squat (Barbell)
1
1
3
5 reps
5 reps
10 reps
55%
62.5%
67.5%
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8-9
4
Split Squat (Smith Machine)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Back Extension (Weighted)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
8-12 reps
RPE 9
2
Squat (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
10 reps
50%
60%
70%
75%
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8-9
4
Split Squat (Smith Machine)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Back Extension (Weighted)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
3
12-15 reps
RPE 8
2
Overhead Press (Barbell)
5
10 reps
60%
3
Bench Press (Close Grip)
3
10-12 reps
RPE 9
4
Pull-Up (Weighted)
4
6-8 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
3
12-15 reps
RPE 8
2
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
10 reps
55%
62.5%
67.5%
3
Bench Press (Close Grip)
3
10-12 reps
RPE 9
4
Pull-Up (Weighted)
4
6-8 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
3
12-15 reps
RPE 8
2
Overhead Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
10 reps
50%
60%
70%
75%
3
Bench Press (Close Grip)
3
10-12 reps
RPE 9
4
Pull-Up (Weighted)
4
6-8 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
10-12 reps
RPE 9
2
Deadlift (Barbell)
5
10 reps
60%
3
Front Squat (Barbell)
3
8-12 reps
RPE 8
4
Lying Leg Curl
4
12-15 reps
RPE 9
5
Leg Extension
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
10-12 reps
RPE 9
2
Deadlift (Barbell)
1
1
3
5 reps
5 reps
10 reps
55%
62.5%
67.5%
3
Front Squat (Barbell)
3
8-12 reps
RPE 8
4
Lying Leg Curl
4
12-15 reps
RPE 9
5
Leg Extension
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
10-12 reps
RPE 9
2
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
10 reps
50%
60%
70%
75%
3
Front Squat (Barbell)
3
8-12 reps
RPE 8
4
Lying Leg Curl
4
12-15 reps
RPE 9
5
Leg Extension
3
12-15 reps
RPE 10
Week 1
1 / 3 Weeks
Day 1
1
Oblique Crunch
3 Sets
12-15 Reps
@9
2
Bench Press (Barbell)
5 Sets
10 Reps
60%
3
Chest Supported Row (Machine)
4 Sets
10-12 Reps
@8-9
4
Behind-The-Neck Press (Smith Machine)
3 Sets
8-10 Reps
@8-9
5
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8-9
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
7
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
Day 2
1
Hanging Leg Raise
3 Sets
8-12 Reps
@9
2
Squat (Barbell)
5 Sets
10 Reps
60%
3
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@8-9
4
Split Squat (Smith Machine)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
@9
5
Back Extension (Weighted)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
@9
Day 3
1
Pallof Press
3 Sets
12-15 Reps
@8
2
Overhead Press (Barbell)
5 Sets
10 Reps
60%
3
Bench Press (Close Grip)
3 Sets
10-12 Reps
@9
4
Pull-Up (Weighted)
4 Sets
6-8 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@9
6
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@10
Day 4
1
Ab Wheel
3 Sets
10-12 Reps
@9
2
Deadlift (Barbell)
5 Sets
10 Reps
60%
3
Front Squat (Barbell)
3 Sets
8-12 Reps
@8
4
Lying Leg Curl
4 Sets
12-15 Reps
@9
5
Leg Extension
3 Sets
12-15 Reps
@10