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Viking Method - Push/ Pull Full Body
by Max W.
16 athletes joined
Program Description
This program is my personal program which I came up with after years of training an Upper/ Lower template. It is like a hybrid between an Upper/ Lower and an Push/ Pull/ Leg split with the advantage of only training 4x/ Week without the upper body days having too much volume, which is in my opinion the biggest downside of the upper/ lower split On your Push days you train every Pushing muscle in the body: Chest, Shoulders, Triceps and the Quads. On your Pull days you do the same but with the Pulling muscles: Upper Back and Lats, Posterior Chain, Rear Delts and Biceps. In addition I find it really beneficial to super set your first big movement of the day with any Calf exercise you like, as it does not interfere with your primary movement and this ensures you don’t skip it altogether In this Version the 4 big movements are the movements that I find to be the best muscle builder out there, even though they are not the „standard“. Smith Machine Squat Incline Bench Press Weighted Pull Ups Romanian Deadlift I choose these movements because the give me the best stimulus for the targeted muscles while minimizing fatigue compared to the big 3. you can easily swap them out if you like to get an more Powerlifting style training. Again this is my way of training with the movements that I find to work best after years of trial and error I hope you find this split interesting and you might give it a try. Notes: Starting volume ist set low on purpose! Focus on quality and intensity in each set. Go deep, with a solid pause and a controlled eccentric. If recovery is no problem, increase sets. Progression: - Top Sets on main movement of the day is RPE based. - Back off sets and Secondary Movements are progressed via basic Dynamic Double Progression - Assistance and Isolation exercises progressed via Double Progression. add intensity techniques if you like.
Program Overview
Level
Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
60 minutes
Created
Jan 21, 2024 03:06
Last Edited
Jun 06, 2024 01:13
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Week 1
1 / 5 Weeks
Day 1
1
Squat (Smith Machine)
1 Set
8 Reps
@6
2
Squat (Smith Machine)
1 Set
6-10 Reps
3
Bench Press (Dumbbell)
2 Sets
6-10 Reps
4
Smith Machine Anterior Delt Press
2 Sets
8-12 Reps
5
Leg Extension
2 Sets
10-20 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
7
Lateral Raise (Cable)
2 Sets
10-20 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
6 Reps
@6
2
Incline Bench Press (Barbell)
1 Set
6-10 Reps
3
Hack Squat
2 Sets
10-20 Reps
@9
4
Split Squat (Smith Machine)
2 Sets
6-8 Reps
5
Dip (Weighted)
2 Sets
8-12 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
7
Lateral Raise (Machine)
2 Sets
10-20 Reps
Day 2
1
Wide Grip Pull-Up
2 Sets
6-8 Reps
2
Neutral Grip Pull Up
2 Sets
8-12 Reps
3
Lying Leg Curl
2 Sets
8-12 Reps
4
Hip Thrust (Machine)
2 Sets
8-12 Reps
5
Seated Wide-Grip Row (Cable)
2 Sets
8-12 Reps
6
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
7
Rear Delt Fly (Machine)
2 Sets
10-20 Reps
Day 4
1
Romanian Deadlift (Barbell)
1 Set
8 Reps
@6
2
Romanian Deadlift (Barbell)
1 Set
6-8 Reps
3
Chest Supported Row (Machine)
2 Sets
6-10 Reps
4
Lat Pulldown (Close Grip)
2 Sets
8-12 Reps
5
Face Pull
2 Sets
10-15 Reps
6
Hammer Curl
2 Sets
8-12 Reps
7
Wrist Curls
2 Sets
15-25 Reps
8
Sit Up
2 Sets
10-15 Reps
Day 1
1
Squat (Smith Machine)
1 Set
8 Reps
@7
2
Squat (Smith Machine)
1 Set
6-10 Reps
3
Bench Press (Dumbbell)
2 Sets
6-10 Reps
4
Smith Machine Anterior Delt Press
2 Sets
8-12 Reps
5
Leg Extension
2 Sets
10-20 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
7
Lateral Raise (Cable)
2 Sets
10-20 Reps
Day 2
1
Wide Grip Pull-Up
2 Sets
6-8 Reps
2
Neutral Grip Pull Up
2 Sets
8-12 Reps
3
Lying Leg Curl
2 Sets
8-12 Reps
4
Hip Thrust (Machine)
2 Sets
8-12 Reps
5
Seated Wide-Grip Row (Cable)
2 Sets
8-12 Reps
6
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
7
Rear Delt Fly (Machine)
2 Sets
10-20 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
6 Reps
@7
2
Incline Bench Press (Barbell)
1 Set
6-10 Reps
3
Hack Squat
2 Sets
10-20 Reps
@9
4
Split Squat (Smith Machine)
2 Sets
6-8 Reps
5
Dip (Weighted)
2 Sets
8-12 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
7
Lateral Raise (Machine)
2 Sets
10-20 Reps
Day 4
1
Romanian Deadlift (Barbell)
1 Set
8 Reps
@7
2
Romanian Deadlift (Barbell)
1 Set
6-8 Reps
3
Chest Supported Row (Machine)
2 Sets
6-10 Reps
4
Lat Pulldown (Close Grip)
2 Sets
8-12 Reps
5
Face Pull
2 Sets
10-15 Reps
6
Hammer Curl
2 Sets
8-12 Reps
7
Wrist Curls
2 Sets
15-25 Reps
8
Sit Up
2 Sets
10-15 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
6 Reps
@8
2
Incline Bench Press (Barbell)
1 Set
6-10 Reps
3
Hack Squat
2 Sets
10-20 Reps
@9
4
Split Squat (Smith Machine)
2 Sets
6-8 Reps
5
Dip (Weighted)
2 Sets
8-12 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
7
Lateral Raise (Machine)
2 Sets
10-20 Reps
Day 2
1
Wide Grip Pull-Up
2 Sets
6-8 Reps
2
Neutral Grip Pull Up
2 Sets
8-12 Reps
3
Lying Leg Curl
2 Sets
8-12 Reps
4
Hip Thrust (Machine)
2 Sets
8-12 Reps
5
Seated Wide-Grip Row (Cable)
2 Sets
8-12 Reps
6
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
7
Rear Delt Fly (Machine)
2 Sets
10-20 Reps
Day 1
1
Squat (Smith Machine)
1 Set
8 Reps
@8
2
Squat (Smith Machine)
1 Set
6-10 Reps
3
Bench Press (Dumbbell)
2 Sets
6-10 Reps
4
Smith Machine Anterior Delt Press
2 Sets
8-12 Reps
5
Leg Extension
2 Sets
10-20 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
7
Lateral Raise (Cable)
2 Sets
10-20 Reps
Day 4
1
Romanian Deadlift (Barbell)
1 Set
8 Reps
@8
2
Romanian Deadlift (Barbell)
1 Set
6-8 Reps
3
Chest Supported Row (Machine)
2 Sets
6-10 Reps
4
Lat Pulldown (Close Grip)
2 Sets
8-12 Reps
5
Face Pull
2 Sets
10-15 Reps
6
Hammer Curl
2 Sets
8-12 Reps
7
Wrist Curls
2 Sets
15-25 Reps
8
Sit Up
2 Sets
10-15 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
6 Reps
@9
2
Incline Bench Press (Barbell)
1 Set
6-10 Reps
3
Hack Squat
2 Sets
10-20 Reps
@9
4
Split Squat (Smith Machine)
2 Sets
6-8 Reps
5
Dip (Weighted)
2 Sets
8-12 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
7
Lateral Raise (Machine)
2 Sets
10-20 Reps
Day 2
1
Wide Grip Pull-Up
2 Sets
6-8 Reps
2
Neutral Grip Pull Up
2 Sets
8-12 Reps
3
Lying Leg Curl
2 Sets
8-12 Reps
4
Hip Thrust (Machine)
2 Sets
8-12 Reps
5
Seated Wide-Grip Row (Cable)
2 Sets
8-12 Reps
6
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
7
Rear Delt Fly (Machine)
2 Sets
10-20 Reps
Day 1
1
Squat (Smith Machine)
1 Set
8 Reps
@9
2
Squat (Smith Machine)
1 Set
6-10 Reps
3
Bench Press (Dumbbell)
2 Sets
6-10 Reps
4
Smith Machine Anterior Delt Press
2 Sets
8-12 Reps
5
Leg Extension
2 Sets
10-20 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
7
Lateral Raise (Cable)
2 Sets
10-20 Reps
Day 4
1
Romanian Deadlift (Barbell)
1 Set
8 Reps
@9
2
Romanian Deadlift (Barbell)
1 Set
6-8 Reps
3
Chest Supported Row (Machine)
2 Sets
6-10 Reps
4
Lat Pulldown (Close Grip)
2 Sets
8-12 Reps
5
Face Pull
2 Sets
10-15 Reps
6
Hammer Curl
2 Sets
8-12 Reps
7
Wrist Curls
2 Sets
15-25 Reps
8
Sit Up
2 Sets
10-15 Reps
Day 1
1
Squat (Smith Machine)
1 Set
8 Reps
@6
2
Squat (Smith Machine)
1 Set
6-10 Reps
3
Bench Press (Dumbbell)
2 Sets
6-10 Reps
4
Smith Machine Anterior Delt Press
2 Sets
8-12 Reps
5
Leg Extension
2 Sets
10-20 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
7
Lateral Raise (Cable)
2 Sets
10-20 Reps
Day 2
1
Wide Grip Pull-Up
2 Sets
6-8 Reps
2
Neutral Grip Pull Up
2 Sets
8-12 Reps
3
Lying Leg Curl
2 Sets
8-12 Reps
4
Hip Thrust (Machine)
2 Sets
8-12 Reps
5
Seated Wide-Grip Row (Cable)
2 Sets
8-12 Reps
6
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
7
Rear Delt Fly (Machine)
2 Sets
10-20 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
6 Reps
@6
2
Incline Bench Press (Barbell)
1 Set
6-10 Reps
3
Hack Squat
2 Sets
10-20 Reps
@9
4
Split Squat (Smith Machine)
2 Sets
6-8 Reps
5
Dip (Weighted)
2 Sets
8-12 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
7
Lateral Raise (Machine)
2 Sets
10-20 Reps
Day 4
1
Romanian Deadlift (Barbell)
1 Set
8 Reps
@6
2
Romanian Deadlift (Barbell)
1 Set
6-8 Reps
3
Chest Supported Row (Machine)
2 Sets
6-10 Reps
4
Lat Pulldown (Close Grip)
2 Sets
8-12 Reps
5
Face Pull
2 Sets
10-15 Reps
6
Hammer Curl
2 Sets
8-12 Reps
7
Wrist Curls
2 Sets
15-25 Reps
8
Sit Up
2 Sets
10-15 Reps