Viltrumite Workout

by HermanssonHealth

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
Jul 06, 2024 11:06

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

Muscle Engagement

Front

Back

MuscleSet

Front Delts

9.8%

Middle Delts

8.7%

Triceps

8.7%

Abs

8%

Chest

8%

Biceps

8%

Other

7%

Quadriceps

7%

Lats

6.6%

Upper Back

6.6%

Glutes

6.3%

Hamstrings

6.3%

Calves

3.5%

Lower Back

2.1%

Forearms

1%

Rear Delts

1%

Adductors

0.7%

Abductors

0.3%

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4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Pull-Up (Bodyweight)

3

8 reps

-

2

Lat Pulldown

3

10 reps

-

3

Seated Row (Cable)

3

12 reps

-

4

Hammer Curl

3

10 reps

-

5

Bicep Curl (Cable)

3

10 reps

-

6

Upright Row (Barbell)

3

10 reps

-

Day 2

1

Bench Press (Barbell)

3

8 reps

-

2

Incline Bench Press (Dumbbell)

3

8 reps

-

3

Dip (Bodyweight)

3

10 reps

-

4

Tricep Pushdown (Cable)

3

12 reps

-

5

Lateral Raise (Dumbbell)

3

10 reps

-

6

Lateral Raise (Cable)

3

12 reps

-

Day 3

1

Run

1

30 mins

-

2

Bulgarian Split Squat (Dumbbell)

3

10 reps

-

3

Hip Thrust (Barbell)

3

10 reps

-

4

Leg Press (45 Degrees)

3

10 reps

-

5

Standing Calf Raise

3

12 reps

-

6

Abs Crunch (Weighted)

3

12 reps

-

7

Lying Leg Raise

3

12 reps

-

Day 4

1

Walk

1

30 mins

-

Day 5

1

Overhead Press (Barbell)

3

8 reps

-

2

Bench Press (Dumbbell)

3

10 reps

-

3

Chin-Up (Bodyweight)

3

10 reps

-

4

Incline Curl (Dumbbell)

3

10 reps

-

5

Bench Press (Close Grip)

3

10 reps

-

6

Lateral Raise (Dumbbell)

3

10 reps

-

Day 6

1

Squat (Barbell)

3

8 reps

-

2

Leg Extension

3

12 reps

-

3

Leg Curl

3

12 reps

-

4

Seated Calf Raise

3

12 reps

-

5

Hyperextension

3

10 reps

-

6

Abs Crunch (Weighted)

3

12 reps

-

7

Lying Leg Raise

3

12 reps

-

Day 7

1

Run

10

1 mins

-

Day 4

1

Walk

1 Set

30 mins

-

Day 7

1

Run

10 Sets

1 mins

-

Day 5

1

Overhead Press (Barbell)

3 Sets

8 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

-

Day 1

1

Pull-Up (Bodyweight)

3 Sets

8 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 (Cable)

3 Sets

10 Reps

-

6

Upright Row (Barbell)

3 Sets

10 Reps

-

Day 2

1

Bench Press (Barbell)

3 Sets

8 Reps

-

2

Incline Bench Press (Dumbbell)

3 Sets

8 Reps

-

3

Dip (Bodyweight)

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 3

1

Run

1 Set

30 mins

-

2

Bulgarian Split Squat (Dumbbell)

3 Sets

10 Reps

-

3

Hip Thrust (Barbell)

3 Sets

10 Reps

-

4

Leg Press (45 Degrees)

3 Sets

10 Reps

-

5

Standing Calf Raise

3 Sets

12 Reps

-

6

Abs Crunch (Weighted)

3 Sets

12 Reps

-

7

Lying Leg Raise

3 Sets

12 Reps

-

Day 6

1

Squat (Barbell)

3 Sets

8 Reps

-

2

Leg Extension

3 Sets

12 Reps

-

3

Leg Curl

3 Sets

12 Reps

-

4

Seated Calf Raise

3 Sets

12 Reps

-

5

Hyperextension

3 Sets

10 Reps

-

6

Abs Crunch (Weighted)

3 Sets

12 Reps

-

7

Lying Leg Raise

3 Sets

12 Reps

-