Program Description
Row for Weight loss in mornings Focus on Grow Arms Back and Shoulders Maintain Chest and Legs
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedFeb 27, 2024 12:58
- Last EditedJun 18, 2025 11:47

Summary
Embark on an epic 8-week journey with "Row to Valhalla," a comprehensive program designed to challenge your strength and endurance every day of the week. This program combines intense rowing sessions with targeted weightlifting, ensuring you build muscle while enhancing your cardiovascular fitness. With a focus on compound movements and isolation exercises, you'll sculpt your body and boost your overall performance. Get ready to push your limits and discover what you’re truly capable of!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
1
20 mins
10 mins
-
-
2
Bent Over Row (Barbell)
2
10-15 reps
-
3
Chin-Up (Weighted)
2
10-15 reps
-
4
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Bicep Curl (Dumbbell)
2
10-15 reps
-
6
Overhead Tricep Extension (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
1
20 mins
10 mins
-
-
2
Bent Over Row (Barbell)
2
10-15 reps
-
3
Chin-Up (Weighted)
2
10-15 reps
-
4
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Bicep Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
1
20 mins
10 mins
-
-
2
Bent Over Row (Barbell)
2
10-15 reps
-
3
Chin-Up (Weighted)
2
10-15 reps
-
4
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Bicep Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
1
20 mins
10 mins
-
-
2
Bent Over Row (Barbell)
2
10-15 reps
-
3
Chin-Up (Weighted)
2
10-15 reps
-
4
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Bicep Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
1
20 mins
10 mins
-
-
2
Bent Over Row (Barbell)
2
10-15 reps
-
3
Chin-Up (Weighted)
2
10-15 reps
-
4
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Bicep Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
1
20 mins
10 mins
-
-
2
Bent Over Row (Barbell)
2
10-15 reps
-
3
Chin-Up (Weighted)
2
10-15 reps
-
4
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Bicep Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
1
20 mins
10 mins
-
-
2
Bent Over Row (Barbell)
2
10-15 reps
-
3
Chin-Up (Weighted)
2
10-15 reps
-
4
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Bicep Curl (Dumbbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
1
20 mins
10 mins
-
-
2
Bent Over Row (Barbell)
2
10-15 reps
-
3
Chin-Up (Weighted)
2
10-15 reps
-
4
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Bicep Curl (Dumbbell)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
1
30 mins
5 mins
-
-
2
High Bar Squat (Barbell)
2
10-15 reps
-
3
Good Morning
2
10-15 reps
-
4
Incline Bench Press (Dumbbell)
2
10-15 reps
-
5
Sit Up
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
1
30 mins
5 mins
-
-
2
High Bar Squat (Barbell)
2
10-15 reps
-
3
Good Morning
2
10-15 reps
-
4
Incline Bench Press (Dumbbell)
2
10-15 reps
-
5
Sit Up
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
1
30 mins
5 mins
-
-
2
High Bar Squat (Barbell)
2
10-15 reps
-
3
Good Morning
2
10-15 reps
-
4
Incline Bench Press (Dumbbell)
2
10-15 reps
-
5
Sit Up
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
1
30 mins
5 mins
-
-
2
High Bar Squat (Barbell)
2
10-15 reps
-
3
Good Morning
2
10-15 reps
-
4
Incline Bench Press (Dumbbell)
2
10-15 reps
-
5
Sit Up
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
1
30 mins
5 mins
-
-
2
High Bar Squat (Barbell)
2
10-15 reps
-
3
Good Morning
2
10-15 reps
-
4
Incline Bench Press (Dumbbell)
2
10-15 reps
-
5
Sit Up
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
1
30 mins
5 mins
-
-
2
High Bar Squat (Barbell)
2
10-15 reps
-
3
Good Morning
2
10-15 reps
-
4
Incline Bench Press (Dumbbell)
2
10-15 reps
-
5
Sit Up
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
1
30 mins
5 mins
-
-
2
High Bar Squat (Barbell)
2
10-15 reps
-
3
Good Morning
2
10-15 reps
-
4
Incline Bench Press (Dumbbell)
2
10-15 reps
-
5
Sit Up
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
1
30 mins
5 mins
-
-
2
High Bar Squat (Barbell)
2
10-15 reps
-
3
Good Morning
2
10-15 reps
-
4
Incline Bench Press (Dumbbell)
2
10-15 reps
-
5
Sit Up
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10-15 reps
-
2
Upright Row (Barbell)
2
10-15 reps
-
3
T-Bar Row
2
10-15 reps
-
4
Bicep Curl (EZ Bar)
2
10-15 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10-15 reps
-
2
Upright Row (Barbell)
2
10-15 reps
-
3
T-Bar Row
2
10-15 reps
-
4
Bicep Curl (EZ Bar)
2
10-15 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10-15 reps
-
2
Upright Row (Barbell)
2
10-15 reps
-
3
T-Bar Row
2
10-15 reps
-
4
Bicep Curl (EZ Bar)
2
10-15 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10-15 reps
-
2
Upright Row (Barbell)
2
10-15 reps
-
3
T-Bar Row
2
10-15 reps
-
4
Bicep Curl (EZ Bar)
2
10-15 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10-15 reps
-
2
Upright Row (Barbell)
2
10-15 reps
-
3
T-Bar Row
2
10-15 reps
-
4
Bicep Curl (EZ Bar)
2
10-15 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10-15 reps
-
2
Upright Row (Barbell)
2
10-15 reps
-
3
T-Bar Row
2
10-15 reps
-
4
Bicep Curl (EZ Bar)
2
10-15 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10-15 reps
-
2
Upright Row (Barbell)
2
10-15 reps
-
3
T-Bar Row
2
10-15 reps
-
4
Bicep Curl (EZ Bar)
2
10-15 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
10-15 reps
-
2
Upright Row (Barbell)
2
10-15 reps
-
3
T-Bar Row
2
10-15 reps
-
4
Bicep Curl (EZ Bar)
2
10-15 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
30 mins
-
2
Bench Press (Barbell)
2
10-15 reps
-
3
Hanging Leg Raise
2
10-15 reps
-
4
Lunge (Dumbbell)
2
10-15 reps
-
5
Stiff Leg Deadlift
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
30 mins
-
2
Bench Press (Barbell)
2
10-15 reps
-
3
Hanging Leg Raise
2
10-15 reps
-
4
Lunge (Dumbbell)
2
10-15 reps
-
5
Stiff Leg Deadlift
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
30 mins
-
2
Bench Press (Barbell)
2
10-15 reps
-
3
Hanging Leg Raise
2
10-15 reps
-
4
Lunge (Dumbbell)
2
10-15 reps
-
5
Stiff Leg Deadlift
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
30 mins
-
2
Bench Press (Barbell)
2
10-15 reps
-
3
Hanging Leg Raise
2
10-15 reps
-
4
Lunge (Dumbbell)
2
10-15 reps
-
5
Stiff Leg Deadlift
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
30 mins
-
2
Bench Press (Barbell)
2
10-15 reps
-
3
Hanging Leg Raise
2
10-15 reps
-
4
Lunge (Dumbbell)
2
10-15 reps
-
5
Stiff Leg Deadlift
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
30 mins
-
2
Bench Press (Barbell)
2
10-15 reps
-
3
Hanging Leg Raise
2
10-15 reps
-
4
Lunge (Dumbbell)
2
10-15 reps
-
5
Stiff Leg Deadlift
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
30 mins
-
2
Bench Press (Barbell)
2
10-15 reps
-
3
Hanging Leg Raise
2
10-15 reps
-
4
Lunge (Dumbbell)
2
10-15 reps
-
5
Stiff Leg Deadlift
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
30 mins
-
2
Bench Press (Barbell)
2
10-15 reps
-
3
Hanging Leg Raise
2
10-15 reps
-
4
Lunge (Dumbbell)
2
10-15 reps
-
5
Stiff Leg Deadlift
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
30 mins
-
2
Pull-Up (Weighted)
2
10-15 reps
-
3
Inverted Row
2
10-15 reps
-
4
Bicep Curl (Cable)
2
10-15 reps
-
5
Incline Curl (Dumbbell)
2
10-15 reps
-
6
Skull Crusher
2
10-15 reps
-
7
Overhead Tricep Extension (Cable)
2
10-15 reps
-
8
Upright Row (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
30 mins
-
2
Pull-Up (Weighted)
2
10-15 reps
-
3
Inverted Row
2
10-15 reps
-
4
Bicep Curl (Cable)
2
10-15 reps
-
5
Incline Curl (Dumbbell)
2
10-15 reps
-
6
Skull Crusher
2
10-15 reps
-
7
Overhead Tricep Extension (Cable)
2
10-15 reps
-
8
Upright Row (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
30 mins
-
2
Pull-Up (Weighted)
2
10-15 reps
-
3
Inverted Row
2
10-15 reps
-
4
Bicep Curl (Cable)
2
10-15 reps
-
5
Incline Curl (Dumbbell)
2
10-15 reps
-
6
Skull Crusher
2
10-15 reps
-
7
Overhead Tricep Extension (Cable)
2
10-15 reps
-
8
Upright Row (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
30 mins
-
2
Pull-Up (Weighted)
2
10-15 reps
-
3
Inverted Row
2
10-15 reps
-
4
Bicep Curl (Cable)
2
10-15 reps
-
5
Incline Curl (Dumbbell)
2
10-15 reps
-
6
Skull Crusher
2
10-15 reps
-
7
Overhead Tricep Extension (Cable)
2
10-15 reps
-
8
Upright Row (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
30 mins
-
2
Pull-Up (Weighted)
2
10-15 reps
-
3
Inverted Row
2
10-15 reps
-
4
Bicep Curl (Cable)
2
10-15 reps
-
5
Incline Curl (Dumbbell)
2
10-15 reps
-
6
Skull Crusher
2
10-15 reps
-
7
Overhead Tricep Extension (Cable)
2
10-15 reps
-
8
Upright Row (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
30 mins
-
2
Pull-Up (Weighted)
2
10-15 reps
-
3
Inverted Row
2
10-15 reps
-
4
Bicep Curl (Cable)
2
10-15 reps
-
5
Incline Curl (Dumbbell)
2
10-15 reps
-
6
Skull Crusher
2
10-15 reps
-
7
Overhead Tricep Extension (Cable)
2
10-15 reps
-
8
Upright Row (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
30 mins
-
2
Pull-Up (Weighted)
2
10-15 reps
-
3
Inverted Row
2
10-15 reps
-
4
Bicep Curl (Cable)
2
10-15 reps
-
5
Incline Curl (Dumbbell)
2
10-15 reps
-
6
Skull Crusher
2
10-15 reps
-
7
Overhead Tricep Extension (Cable)
2
10-15 reps
-
8
Upright Row (Cable)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
30 mins
-
2
Pull-Up (Weighted)
2
10-15 reps
-
3
Inverted Row
2
10-15 reps
-
4
Bicep Curl (Cable)
2
10-15 reps
-
5
Incline Curl (Dumbbell)
2
10-15 reps
-
6
Skull Crusher
2
10-15 reps
-
7
Overhead Tricep Extension (Cable)
2
10-15 reps
-
8
Upright Row (Cable)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
10km Row
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
10km Row
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
10km Row
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
10km Row
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
10km Row
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
10km Row
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
10km Row
1
60 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
10km Row
1
60 mins
-
Week 1
1 / 8 Weeks
Day 3
1
Lateral Raise (Cable)2 Sets
10-15 Reps
-
2
Upright Row (Barbell)2 Sets
10-15 Reps
-
3
T-Bar Row2 Sets
10-15 Reps
-
4
Bicep Curl (EZ Bar)2 Sets
10-15 Reps
-
5
Tricep Pushdown (Cable)2 Sets
10-15 Reps
-
Day 4
1
2km Row1 Set
30 mins
-
2
Bench Press (Barbell)2 Sets
10-15 Reps
-
3
Hanging Leg Raise2 Sets
10-15 Reps
-
4
Lunge (Dumbbell)2 Sets
10-15 Reps
-
5
Stiff Leg Deadlift2 Sets
10-15 Reps
-
Day 2
1
2km Row1 Set
1 Set
30 mins
5 mins
-
-
2
High Bar Squat (Barbell)2 Sets
10-15 Reps
-
3
Good Morning2 Sets
10-15 Reps
-
4
Incline Bench Press (Dumbbell)2 Sets
10-15 Reps
-
5
Sit Up2 Sets
10-15 Reps
-
Day 5
1
2km Row1 Set
30 mins
-
2
Pull-Up (Weighted)2 Sets
10-15 Reps
-
3
Inverted Row2 Sets
10-15 Reps
-
4
Bicep Curl (Cable)2 Sets
10-15 Reps
-
5
Incline Curl (Dumbbell)2 Sets
10-15 Reps
-
6
Skull Crusher2 Sets
10-15 Reps
-
7
Overhead Tricep Extension (Cable)2 Sets
10-15 Reps
-
8
Upright Row (Cable)2 Sets
10-15 Reps
-
Day 6
1
Walk1 Set
30 mins
-
Day 7
1
10km Row1 Set
60 mins
-
Day 1
1
2km Row1 Set
1 Set
20 mins
10 mins
-
-
2
Bent Over Row (Barbell)2 Sets
10-15 Reps
-
3
Chin-Up (Weighted)2 Sets
10-15 Reps
-
4
Lateral Raise (Dumbbell)2 Sets
10-15 Reps
-
5
Bicep Curl (Dumbbell)2 Sets
10-15 Reps
-
6
Overhead Tricep Extension (Cable)1 Set
-