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Viltrumite Workout
by Svante Hermansson
2 athletes joined
Program Description
Become as strong as a Viltrumite!
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
80 minutes
Created
May 05, 2024 11:17
Last Edited
Jun 17, 2024 04:24
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Week 1
1 / 1 Weeks
Day 4
1
Run
8 Sets
1 mins
Day 7
1
Run
8 Sets
1 mins
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Skull Crusher
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
6
Lateral Raise (Cable)
3 Sets
12 Reps
Day 6
1
Deadlift (Barbell)
3 Sets
8 Reps
2
Squat (Barbell)
3 Sets
10 Reps
3
Leg Extension
3 Sets
12 Reps
4
Lying Leg Curl
3 Sets
12 Reps
5
Seated Calf Raise
3 Sets
12 Reps
6
Lying Leg Raise
3 Sets
12 Reps
7
Abs Crunch (Weighted)
3 Sets
12 Reps
Day 1
1
Barbell Row
3 Sets
10 Reps
2
Lat Pulldown
3 Sets
10 Reps
3
Seated Row (Cable)
3 Sets
12 Reps
4
Hammer Curl
3 Sets
10 Reps
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
6
Upright Row (Dumbbell)
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
2
Hip Thrust (Barbell)
3 Sets
10 Reps
3
Leg Press
3 Sets
10 Reps
4
Lunge (Dumbbell)
3 Sets
10 Reps
5
Standing Calf Raise
3 Sets
12 Reps
6
Lying Leg Raise
3 Sets
12 Reps
7
Abs Crunch (Weighted)
3 Sets
12 Reps
Day 5
1
Overhead Press (Barbell)
3 Sets
10 Reps
2
Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chin-Up (Bodyweight)
3 Sets
10 Reps
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
5
Bench Press (Close Grip)
3 Sets
10 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps