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BoostcampPNG

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
    Dec 14, 2024 08:24

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.9%
Hamstrings
13%
Chest
12.5%
Glutes
12.1%
Triceps
11.2%
Upper Back
5.9%
Front Delts
5.5%
Lower Back
5%
Biceps
4.8%
Lats
4.8%
Abs
3.4%
Rear Delts
2.7%
Calves
2.7%
Adductors
1.8%
Forearms
0.5%
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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
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
-
RPE 7
3
Hack Squat
3
12 reps
RPE 7.5
4
Single Leg Press
3
8 reps
RPE 7
5
Seated Calf Raise
3
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Hack Squat
3
12 reps
RPE 7.5
4
Single Leg Press
3
8 reps
RPE 7
5
Seated Calf Raise
3
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Hack Squat
3
12 reps
RPE 7.5
4
Single Leg Press
3
8 reps
RPE 7
5
Seated Calf Raise
3
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Hack Squat
3
12 reps
RPE 7.5
4
Single Leg Press
3
8 reps
RPE 7
5
Seated Calf Raise
3
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Hack Squat
3
12 reps
RPE 7.5
4
Single Leg Press
3
8 reps
RPE 7
5
Seated Calf Raise
3
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Hack Squat
3
12 reps
RPE 7.5
4
Single Leg Press
3
8 reps
RPE 7
5
Seated Calf Raise
3
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Hack Squat
3
12 reps
RPE 7.5
4
Single Leg Press
3
8 reps
RPE 7
5
Seated Calf Raise
3
25 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Hack Squat
3
12 reps
RPE 7.5
4
Single Leg Press
3
8 reps
RPE 7
5
Seated Calf Raise
3
25 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 7
5
Tricep Extension (Cable)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
75%
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 7
5
Tricep Extension (Cable)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 7
5
Tricep Extension (Cable)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 7
5
Tricep Extension (Cable)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 7
5
Tricep Extension (Cable)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 7
5
Tricep Extension (Cable)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 7
5
Tricep Extension (Cable)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 7
5
Tricep Extension (Cable)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Leg Curl
3
12 reps
RPE 7.5
3
Meadow Row
3
8 reps
RPE 7.5
4A
Hammer Curl
3
12 reps
RPE 7.5
4B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Leg Curl
3
12 reps
RPE 7.5
3
Meadow Row
3
8 reps
RPE 7.5
4A
Hammer Curl
3
12 reps
RPE 7.5
4B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Leg Curl
3
12 reps
RPE 7.5
3
Meadow Row
3
8 reps
RPE 7.5
4A
Hammer Curl
3
12 reps
RPE 7.5
4B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Leg Curl
3
12 reps
RPE 7.5
3
Meadow Row
3
8 reps
RPE 7.5
4A
Hammer Curl
3
12 reps
RPE 7.5
4B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Leg Curl
3
12 reps
RPE 7.5
3
Meadow Row
3
8 reps
RPE 7.5
4A
Hammer Curl
3
12 reps
RPE 7.5
4B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Leg Curl
3
12 reps
RPE 7.5
3
Meadow Row
3
8 reps
RPE 7.5
4A
Hammer Curl
3
12 reps
RPE 7.5
4B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Leg Curl
3
12 reps
RPE 7.5
3
Meadow Row
3
8 reps
RPE 7.5
4A
Hammer Curl
3
12 reps
RPE 7.5
4B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Leg Curl
3
12 reps
RPE 7.5
3
Meadow Row
3
8 reps
RPE 7.5
4A
Hammer Curl
3
12 reps
RPE 7.5
4B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
5
5 reps
85%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
8 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
5
5 reps
85%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
8 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
5
5 reps
85%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
8 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
5
5 reps
85%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
8 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
5
5 reps
85%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
8 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
5
5 reps
85%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
8 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
5
5 reps
85%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
8 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
5
5 reps
85%
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
8 reps
RPE 7.5
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
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