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Viking
by Jackson T.
1 athletes joined
Program Description
Get strong
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Jan 09, 2024 07:41
Last Edited
May 08, 2024 02:19
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Week 1
1 / 8 Weeks
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
85%
2
Leg Curl
3 Sets
12 Reps
@7.5
3
Meadow Row
3 Sets
8 Reps
@7.5
4A
Hammer Curl
3 Sets
12 Reps
@7.5
4B
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7.5
Day 4
1
Barbell Shoulder Press
5 Sets
5 Reps
85%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8.5
3
Rear Delt Fly (Machine)
3 Sets
8 Reps
@7.5
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7.5
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@7
3
Hack Squat
3 Sets
12 Reps
@7.5
4
Single Leg Press
3 Sets
8 Reps
@7
5
Seated Calf Raise
3 Sets
25 Reps
@7
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Chest Fly (Cable)
3 Sets
12 Reps
@8
4
Lat Pulldown
3 Sets
12 Reps
@7
5
Tricep Extension (Cable)
3 Sets
12 Reps
@7.5
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
85%
2
Leg Curl
3 Sets
12 Reps
@7.5
3
Meadow Row
3 Sets
8 Reps
@7.5
4A
Hammer Curl
3 Sets
12 Reps
@7.5
4B
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7.5
Day 4
1
Barbell Shoulder Press
5 Sets
5 Reps
85%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8.5
3
Rear Delt Fly (Machine)
3 Sets
8 Reps
@7.5
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7.5
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
75%
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
3
Hack Squat
3 Sets
12 Reps
@7.5
4
Single Leg Press
3 Sets
8 Reps
@7
5
Seated Calf Raise
3 Sets
25 Reps
@7
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Chest Fly (Cable)
3 Sets
12 Reps
@8
4
Lat Pulldown
3 Sets
12 Reps
@7
5
Tricep Extension (Cable)
3 Sets
12 Reps
@7.5
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
85%
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
3
Hack Squat
3 Sets
12 Reps
@7.5
4
Single Leg Press
3 Sets
8 Reps
@7
5
Seated Calf Raise
3 Sets
25 Reps
@7
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
85%
2
Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Chest Fly (Cable)
3 Sets
12 Reps
@8
4
Lat Pulldown
3 Sets
12 Reps
@7
5
Tricep Extension (Cable)
3 Sets
12 Reps
@7.5
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
85%
2
Leg Curl
3 Sets
12 Reps
@7.5
3
Meadow Row
3 Sets
8 Reps
@7.5
4A
Hammer Curl
3 Sets
12 Reps
@7.5
4B
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7.5
Day 4
1
Barbell Shoulder Press
5 Sets
5 Reps
85%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8.5
3
Rear Delt Fly (Machine)
3 Sets
8 Reps
@7.5
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7.5
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
85%
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
3
Hack Squat
3 Sets
12 Reps
@7.5
4
Single Leg Press
3 Sets
8 Reps
@7
5
Seated Calf Raise
3 Sets
25 Reps
@7
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
85%
2
Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Chest Fly (Cable)
3 Sets
12 Reps
@8
4
Lat Pulldown
3 Sets
12 Reps
@7
5
Tricep Extension (Cable)
3 Sets
12 Reps
@7.5
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
85%
2
Leg Curl
3 Sets
12 Reps
@7.5
3
Meadow Row
3 Sets
8 Reps
@7.5
4A
Hammer Curl
3 Sets
12 Reps
@7.5
4B
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7.5
Day 4
1
Barbell Shoulder Press
5 Sets
5 Reps
85%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8.5
3
Rear Delt Fly (Machine)
3 Sets
8 Reps
@7.5
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7.5
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
85%
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
3
Hack Squat
3 Sets
12 Reps
@7.5
4
Single Leg Press
3 Sets
8 Reps
@7
5
Seated Calf Raise
3 Sets
25 Reps
@7
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
85%
2
Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Chest Fly (Cable)
3 Sets
12 Reps
@8
4
Lat Pulldown
3 Sets
12 Reps
@7
5
Tricep Extension (Cable)
3 Sets
12 Reps
@7.5
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
85%
2
Leg Curl
3 Sets
12 Reps
@7.5
3
Meadow Row
3 Sets
8 Reps
@7.5
4A
Hammer Curl
3 Sets
12 Reps
@7.5
4B
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7.5
Day 4
1
Barbell Shoulder Press
5 Sets
5 Reps
85%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8.5
3
Rear Delt Fly (Machine)
3 Sets
8 Reps
@7.5
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7.5
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
85%
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
3
Hack Squat
3 Sets
12 Reps
@7.5
4
Single Leg Press
3 Sets
8 Reps
@7
5
Seated Calf Raise
3 Sets
25 Reps
@7
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
85%
2
Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Chest Fly (Cable)
3 Sets
12 Reps
@8
4
Lat Pulldown
3 Sets
12 Reps
@7
5
Tricep Extension (Cable)
3 Sets
12 Reps
@7.5
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
85%
2
Leg Curl
3 Sets
12 Reps
@7.5
3
Meadow Row
3 Sets
8 Reps
@7.5
4A
Hammer Curl
3 Sets
12 Reps
@7.5
4B
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7.5
Day 4
1
Barbell Shoulder Press
5 Sets
5 Reps
85%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8.5
3
Rear Delt Fly (Machine)
3 Sets
8 Reps
@7.5
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7.5
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
85%
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
3
Hack Squat
3 Sets
12 Reps
@7.5
4
Single Leg Press
3 Sets
8 Reps
@7
5
Seated Calf Raise
3 Sets
25 Reps
@7
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
85%
2
Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Chest Fly (Cable)
3 Sets
12 Reps
@8
4
Lat Pulldown
3 Sets
12 Reps
@7
5
Tricep Extension (Cable)
3 Sets
12 Reps
@7.5
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
85%
2
Leg Curl
3 Sets
12 Reps
@7.5
3
Meadow Row
3 Sets
8 Reps
@7.5
4A
Hammer Curl
3 Sets
12 Reps
@7.5
4B
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7.5
Day 4
1
Barbell Shoulder Press
5 Sets
5 Reps
85%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8.5
3
Rear Delt Fly (Machine)
3 Sets
8 Reps
@7.5
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7.5
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
85%
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
3
Hack Squat
3 Sets
12 Reps
@7.5
4
Single Leg Press
3 Sets
8 Reps
@7
5
Seated Calf Raise
3 Sets
25 Reps
@7
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
85%
2
Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Chest Fly (Cable)
3 Sets
12 Reps
@8
4
Lat Pulldown
3 Sets
12 Reps
@7
5
Tricep Extension (Cable)
3 Sets
12 Reps
@7.5
Day 3
1
Deadlift (Barbell)
5 Sets
5 Reps
85%
2
Leg Curl
3 Sets
12 Reps
@7.5
3
Meadow Row
3 Sets
8 Reps
@7.5
4A
Hammer Curl
3 Sets
12 Reps
@7.5
4B
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7.5
Day 4
1
Barbell Shoulder Press
5 Sets
5 Reps
85%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8.5
3
Rear Delt Fly (Machine)
3 Sets
8 Reps
@7.5
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7.5