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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!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.1%
Triceps
11.5%
Abs
11.2%
Glutes
10.5%
Hamstrings
10.3%
Front Delts
7.8%
Upper Back
7.7%
Chest
7.2%
Lower Back
6.1%
Lats
4.8%
Rear Delts
4%
Middle Delts
4%
Biceps
1.6%
Adductors
1.3%
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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