logo
BoostcampPNG

Viking strong

by Antoine G.
9 athletes joined

Program Description

Gain functional strength and hypertrophy

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 04, 2024 02:50
  • Last Edited
    Jun 18, 2025 09:13

Summary

Unleash your inner warrior with the Viking Strong program, a comprehensive 12-week strength training regimen designed for dedicated lifters. Committing just three days a week, you'll tackle a mix of barbell, bodyweight, and machine exercises, including deadlifts, pull-ups, and front squats, to build raw power and muscle. This program emphasizes compound movements to enhance your overall strength and athleticism, ensuring you forge a physique that commands respect. Get ready to conquer your fitness goals and channel the strength of the Vikings!
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
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Barbell Row
3
-
4
Bicep Curl (Cable)
4
-
5
Farmer's Walk (Weighted)
3
-
6
Leg Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Barbell Row
3
-
4
Bicep Curl (Cable)
4
-
5
Farmer's Walk (Weighted)
3
-
6
Leg Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Barbell Row
3
-
4
Bicep Curl (Cable)
4
-
5
Farmer's Walk (Weighted)
3
-
6
Leg Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Barbell Row
3
-
4
Bicep Curl (Cable)
4
-
5
Farmer's Walk (Weighted)
3
-
6
Leg Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Barbell Row
3
-
4
Bicep Curl (Cable)
4
-
5
Farmer's Walk (Weighted)
3
-
6
Leg Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Barbell Row
3
-
4
Bicep Curl (Cable)
4
-
5
Farmer's Walk (Weighted)
3
-
6
Leg Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Barbell Row
3
-
4
Bicep Curl (Cable)
4
-
5
Farmer's Walk (Weighted)
3
-
6
Leg Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Barbell Row
3
-
4
Bicep Curl (Cable)
4
-
5
Farmer's Walk (Weighted)
3
-
6
Leg Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Barbell Row
3
-
4
Bicep Curl (Cable)
4
-
5
Farmer's Walk (Weighted)
3
-
6
Leg Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Barbell Row
3
-
4
Bicep Curl (Cable)
4
-
5
Farmer's Walk (Weighted)
3
-
6
Leg Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Barbell Row
3
-
4
Bicep Curl (Cable)
4
-
5
Farmer's Walk (Weighted)
3
-
6
Leg Curl
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Barbell Row
3
-
4
Bicep Curl (Cable)
4
-
5
Farmer's Walk (Weighted)
3
-
6
Leg Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Front Squat (Paused)
3
-
3
Push Press (Barbell)
3
-
4
Lunge (Barbell)
3
-
5
Push Up
1
-
6
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Front Squat (Paused)
3
-
3
Push Press (Barbell)
3
-
4
Lunge (Barbell)
3
-
5
Push Up
1
-
6
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Front Squat (Paused)
3
-
3
Push Press (Barbell)
3
-
4
Lunge (Barbell)
3
-
5
Push Up
1
-
6
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Front Squat (Paused)
3
-
3
Push Press (Barbell)
3
-
4
Lunge (Barbell)
3
-
5
Push Up
1
-
6
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Front Squat (Paused)
3
-
3
Push Press (Barbell)
3
-
4
Lunge (Barbell)
3
-
5
Push Up
1
-
6
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Front Squat (Paused)
3
-
3
Push Press (Barbell)
3
-
4
Lunge (Barbell)
3
-
5
Push Up
1
-
6
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Front Squat (Paused)
3
-
3
Push Press (Barbell)
3
-
4
Lunge (Barbell)
3
-
5
Push Up
1
-
6
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Front Squat (Paused)
3
-
3
Push Press (Barbell)
3
-
4
Lunge (Barbell)
3
-
5
Push Up
1
-
6
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Front Squat (Paused)
3
-
3
Push Press (Barbell)
3
-
4
Lunge (Barbell)
3
-
5
Push Up
1
-
6
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Front Squat (Paused)
3
-
3
Push Press (Barbell)
3
-
4
Lunge (Barbell)
3
-
5
Push Up
1
-
6
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Front Squat (Paused)
3
-
3
Push Press (Barbell)
3
-
4
Lunge (Barbell)
3
-
5
Push Up
1
-
6
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Front Squat (Paused)
3
-
3
Push Press (Barbell)
3
-
4
Lunge (Barbell)
3
-
5
Push Up
1
-
6
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Push Up
3
-
3
Tricep Pushdown (Cable)
3
-
4
Chest Fly (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Push Up
3
-
3
Tricep Pushdown (Cable)
3
-
4
Chest Fly (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Push Up
3
-
3
Tricep Pushdown (Cable)
3
-
4
Chest Fly (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Push Up
3
-
3
Tricep Pushdown (Cable)
3
-
4
Chest Fly (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Push Up
3
-
3
Tricep Pushdown (Cable)
3
-
4
Chest Fly (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Push Up
3
-
3
Tricep Pushdown (Cable)
3
-
4
Chest Fly (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Push Up
3
-
3
Tricep Pushdown (Cable)
3
-
4
Chest Fly (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Push Up
3
-
3
Tricep Pushdown (Cable)
3
-
4
Chest Fly (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Push Up
3
-
3
Tricep Pushdown (Cable)
3
-
4
Chest Fly (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Push Up
3
-
3
Tricep Pushdown (Cable)
3
-
4
Chest Fly (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Push Up
3
-
3
Tricep Pushdown (Cable)
3
-
4
Chest Fly (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Push Up
3
-
3
Tricep Pushdown (Cable)
3
-
4
Chest Fly (Machine)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
-
2
Pull-Up (Bodyweight)
3
12 reps
-
3
Barbell Row
3
-
4
Bicep Curl (Cable)
4
-
5
Farmer's Walk (Weighted)
3
-
6
Leg Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
-
2
Front Squat (Paused)
3
-
3
Push Press (Barbell)
3
-
4
Lunge (Barbell)
3
-
5
Push Up
1
-
6
Tricep Pushdown (Cable)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
-
2
Push Up
3
-
3
Tricep Pushdown (Cable)
3
-
4
Chest Fly (Machine)
1
-
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Paused)
3 Sets
10 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
-
3
Barbell Row
3 Sets
-
4
Bicep Curl (Cable)
4 Sets
-
5
Farmer's Walk (Weighted)
3 Sets
-
6
Leg Curl
3 Sets
-
Day 2
1
Dip (Bodyweight)
3 Sets
-
2
Front Squat (Paused)
3 Sets
-
3
Push Press (Barbell)
3 Sets
-
4
Lunge (Barbell)
3 Sets
-
5
Push Up
1 Set
-
6
Tricep Pushdown (Cable)
3 Sets
-
Day 3
1
Bicep Curl (Dumbbell)
3 Sets
-
2
Push Up
3 Sets
-
3
Tricep Pushdown (Cable)
3 Sets
-
4
Chest Fly (Machine)
1 Set
-