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Valkyrie 2.0

by Tuomas S.
1 athletes joined

Program Description

This program is built for modern Valkyries — women who want to become stronger, more confident, and powerful both inside and outside the gym. With 2–3 balanced full-body sessions per week, it builds strength, shapes your body, and teaches proper lifting technique without overwhelming volume. Whether you’re new to training or returning to battle, this is your forge — where your strength is reborn. ⚔️

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 03, 2025 02:57
  • Last Edited
    Nov 03, 2025 03:33
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.5%
Hamstrings
11.5%
Quadriceps
9.5%
Triceps
9.5%
Biceps
8%
Abs
7.7%
Chest
7.5%
Lats
7%
Upper Back
6.5%
Abductors
5.7%
Front Delts
5%
Lower Back
4.7%
Middle Delts
3.5%
Forearms
1%
Rear Delts
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Lat Pulldown
2
10 reps
RPE 8
3
Chest Press (Machine)
2
10 reps
RPE 8
4
Leg Curl
2
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9
6
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7
Abs Crunch (Machine)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Lat Pulldown
2
10 reps
RPE 8
3
Chest Press (Machine)
2
10 reps
RPE 8
4
Leg Curl
2
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9
6
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7
Abs Crunch (Machine)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Lat Pulldown
2
10 reps
RPE 8
3
Chest Press (Machine)
2
10 reps
RPE 8
4
Leg Curl
2
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9
6
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7
Abs Crunch (Machine)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Lat Pulldown
2
10 reps
RPE 8
3
Chest Press (Machine)
2
10 reps
RPE 8
4
Leg Curl
2
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9
6
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7
Abs Crunch (Machine)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Lat Pulldown
2
10 reps
RPE 8
3
Chest Press (Machine)
2
10 reps
RPE 8
4
Leg Curl
2
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9
6
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7
Abs Crunch (Machine)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Lat Pulldown
2
10 reps
RPE 8
3
Chest Press (Machine)
2
10 reps
RPE 8
4
Leg Curl
2
12-15 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
10-12 reps
RPE 9
6
Overhead Tricep Extension (Dumbbell)
2
10-12 reps
RPE 8
7
Abs Crunch (Machine)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Seated Row (Cable)
2
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
6A
Hip Abductor (Machine)
2
15-20 reps
RPE 9
6B
Hip Abduction (Band)
2
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Seated Row (Cable)
2
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
6A
Hip Abductor (Machine)
2
15-20 reps
RPE 9
6B
Hip Abduction (Band)
2
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Seated Row (Cable)
2
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
6A
Hip Abductor (Machine)
2
15-20 reps
RPE 9
6B
Hip Abduction (Band)
2
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Seated Row (Cable)
2
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
6A
Hip Abductor (Machine)
2
15-20 reps
RPE 9
6B
Hip Abduction (Band)
2
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Seated Row (Cable)
2
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
6A
Hip Abductor (Machine)
2
15-20 reps
RPE 9
6B
Hip Abduction (Band)
2
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Seated Row (Cable)
2
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 8
6A
Hip Abductor (Machine)
2
15-20 reps
RPE 9
6B
Hip Abduction (Band)
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
2
Hack Squat
2
8 reps
RPE 8
3
Bench Press (Barbell)
2
6-8 reps
RPE 8
4
Pull-Up (Assisted)
2
10 reps
RPE 8
5
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Plank
2
0.5-1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
2
Hack Squat
2
8 reps
RPE 8
3
Bench Press (Barbell)
2
6-8 reps
RPE 8
4
Pull-Up (Assisted)
2
10 reps
RPE 8
5
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Plank
2
0.5-1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
2
Hack Squat
2
8 reps
RPE 8
3
Bench Press (Barbell)
2
6-8 reps
RPE 8
4
Pull-Up (Assisted)
2
10 reps
RPE 8
5
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Plank
2
0.5-1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
2
Hack Squat
2
8 reps
RPE 8
3
Bench Press (Barbell)
2
6-8 reps
RPE 8
4
Pull-Up (Assisted)
2
10 reps
RPE 8
5
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Plank
2
0.5-1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
2
Hack Squat
2
8 reps
RPE 8
3
Bench Press (Barbell)
2
6-8 reps
RPE 8
4
Pull-Up (Assisted)
2
10 reps
RPE 8
5
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Plank
2
0.5-1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
2
Hack Squat
2
8 reps
RPE 8
3
Bench Press (Barbell)
2
6-8 reps
RPE 8
4
Pull-Up (Assisted)
2
10 reps
RPE 8
5
Tricep Pushdown (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 9
RPE 10
7
Plank
2
0.5-1 mins
RPE 9
Week 1
1 / 6 Weeks
Day 1
1
Leg Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2
Lat Pulldown
1 Set
1 Set
10 Reps
10 Reps
@8
@8
3
Chest Press (Machine)
1 Set
1 Set
10 Reps
10 Reps
@8
@8
4
Leg Curl
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@9
5
Bicep Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@9
6
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
7
Abs Crunch (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@8
@8
Day 2
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2
Leg Extension
1 Set
1 Set
10 Reps
10 Reps
@9
@9
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@8
@8
4
Seated Row (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
6A
Hip Abductor (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@9
6B
Hip Abduction (Band)
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@9
Day 3
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
2
Hack Squat
1 Set
1 Set
8 Reps
8 Reps
@8
@8
3
Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@8
4
Pull-Up (Assisted)
1 Set
1 Set
10 Reps
10 Reps
@8
@8
5
Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
6
Bicep Curl (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
7
Plank
1 Set
1 Set
0.5-1 mins
0.5-1 mins
@9
@9