Program Description
Gain functional strength and hypertrophy
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 04, 2024 02:50
- Last EditedJun 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!
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 Row3 Sets
-
4
Bicep Curl (Cable)4 Sets
-
5
Farmer's Walk (Weighted)3 Sets
-
6
Leg Curl3 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 Up1 Set
-
6
Tricep Pushdown (Cable)3 Sets
-
Day 3
1
Bicep Curl (Dumbbell)3 Sets
-
2
Push Up3 Sets
-
3
Tricep Pushdown (Cable)3 Sets
-
4
Chest Fly (Machine)1 Set
-