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Viking strong
by Antoine G.
7 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 06, 2024 11:15
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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
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
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
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
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
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
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
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
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
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
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
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
Day 4
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 5
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 6
1
Bicep Curl (Dumbbell)
3 Sets
2
Push Up
3 Sets
3
Tricep Pushdown (Cable)
3 Sets
4
Chest Fly (Machine)
1 Set