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Row to Valhalla

by Nathan C.
7 athletes joined

Program Description

Row for Weight loss in mornings Focus on Grow Arms Back and Shoulders Maintain Chest and Legs

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 27, 2024 12:58
  • Last Edited
    Mar 01, 2025 06:24
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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
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 Row
2 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 Row
1 Set
30 mins
-
2
Bench Press (Barbell)
2 Sets
10-15 Reps
-
3
Hanging Leg Raise
2 Sets
10-15 Reps
-
4
Lunge (Dumbbell)
2 Sets
10-15 Reps
-
5
Stiff Leg Deadlift
2 Sets
10-15 Reps
-
Day 2
1
2km Row
1 Set
1 Set
30 mins
5 mins
-
-
2
High Bar Squat (Barbell)
2 Sets
10-15 Reps
-
3
Good Morning
2 Sets
10-15 Reps
-
4
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
-
5
Sit Up
2 Sets
10-15 Reps
-
Day 5
1
2km Row
1 Set
30 mins
-
2
Pull-Up (Weighted)
2 Sets
10-15 Reps
-
3
Inverted Row
2 Sets
10-15 Reps
-
4
Bicep Curl (Cable)
2 Sets
10-15 Reps
-
5
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
-
6
Skull Crusher
2 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
Walk
1 Set
30 mins
-
Day 7
1
10km Row
1 Set
60 mins
-
Day 1
1
2km Row
1 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
-