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
    May 18, 2025 08:59
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
-