Vietnamese massive soldier

by Johan B.

Program Description

For those people who want to build a maximum amount of mass at home, just try this out.

Program Overview

Level
Beginner, Novice, Intermediate, Advanced
Goal
Bodybuilding, Athletics, Muscle & Sculpting, Bodyweight Fitness
Equipment
At Home
Program Length
4 weeks
Time Per Workout
80 minutes
Created
May 28, 2025 10:23
Last Edited
Jul 10, 2025 01:15

Summary

Unleash your inner strength with the "Vietnamese Massive Soldier" program, a comprehensive 4-week training plan designed for serious lifters. With four workouts each week, you'll tackle a variety of bodyweight and dumbbell exercises, including Wide Grip Pull-Ups, Ring Dips, and Bulgarian Split Squats, all aimed at building muscle and enhancing functional strength. This program is perfect for those looking to push their limits at home, focusing on major muscle groups while improving overall performance. Get ready to transform your physique and elevate your training!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Wide Grip Pull-Up

10 reps

RPE 7.5

Ring Dip

8 reps

7 reps

6 reps

RPE 7.5

RPE 7

Pike Push Up

9 reps

RPE 7

RPE 6.5

Chin-Up (Bodyweight)

8 reps

RPE 9

Day 1

Wide Grip Pull-Up

10 reps

RPE 7.5

Ring Dip

8 reps

7 reps

6 reps

RPE 7.5

RPE 7

Pike Push Up

9 reps

RPE 7

RPE 6.5

Chin-Up (Bodyweight)

8 reps

RPE 9

Day 1

Wide Grip Pull-Up

10 reps

RPE 7.5

Ring Dip

8 reps

7 reps

6 reps

RPE 7.5

RPE 7

Pike Push Up

9 reps

RPE 7

RPE 6.5

Chin-Up (Bodyweight)

8 reps

RPE 9

Day 1

Wide Grip Pull-Up

10 reps

RPE 7.5

Ring Dip

8 reps

7 reps

6 reps

RPE 7.5

RPE 7

Pike Push Up

9 reps

RPE 7

RPE 6.5

Chin-Up (Bodyweight)

8 reps

RPE 9

Day 2

Nordic Curl

8 reps

RPE 7

Bulgarian Split Squat (Dumbbell)

15 reps

12 reps

RPE 8

RPE 7.5

Sissy Squat (Weighted)

6 reps

RPE 8

Single Leg Deadlift

15 reps

13 reps

12 reps

RPE 7.5

Day 2

Nordic Curl

8 reps

RPE 7

Bulgarian Split Squat (Dumbbell)

15 reps

12 reps

RPE 8

RPE 7.5

Sissy Squat (Weighted)

6 reps

RPE 8

Single Leg Deadlift

15 reps

13 reps

12 reps

RPE 7.5

Day 2

Nordic Curl

8 reps

RPE 7

Bulgarian Split Squat (Dumbbell)

15 reps

12 reps

RPE 8

RPE 7.5

Sissy Squat (Weighted)

6 reps

RPE 8

Single Leg Deadlift

15 reps

13 reps

12 reps

RPE 7.5

Day 2

Nordic Curl

8 reps

RPE 7

Bulgarian Split Squat (Dumbbell)

15 reps

12 reps

RPE 8

RPE 7.5

Sissy Squat (Weighted)

6 reps

RPE 8

Single Leg Deadlift

15 reps

13 reps

12 reps

RPE 7.5

Day 3

Hanging Leg Raise

15 reps

14 reps

13 reps

RPE 8

Rear Delt Fly (Dumbbell)

20 reps

RPE 7.5

Chin-Up (Bodyweight)

12 reps

RPE 7

Ring Push Up

15 reps

RPE 7

Day 4

Reverse Nordic Curl

12 reps

RPE 8

RPE 7.5

Nordic Curl

8 reps

7 reps

6 reps

5 reps

RPE 7.5

Day 1

Wide Grip Pull-Up

3 Sets

10 Reps

@7.5

Ring Dip

1 Set

8 Reps

7 Reps

6 Reps

@7.5

Pike Push Up

3 Sets

1 Set

9 Reps

@6.5

Chin-Up (Bodyweight)

2 Sets

8 Reps

Day 2

Nordic Curl

3 Sets

8 Reps

Bulgarian Split Squat (Dumbbell)

1 Set

2 Sets

15 Reps

12 Reps

@7.5

Sissy Squat (Weighted)

3 Sets

6 Reps

Single Leg Deadlift

1 Set

2 Sets

15 Reps

13 Reps

12 Reps

@7.5

Day 3

Hanging Leg Raise

1 Set

15 Reps

14 Reps

13 Reps

Rear Delt Fly (Dumbbell)

3 Sets

20 Reps

@7.5

Chin-Up (Bodyweight)

3 Sets

12 Reps

Ring Push Up

3 Sets

15 Reps

Day 4

Reverse Nordic Curl

3 Sets

2 Sets

12 Reps

@7.5

Nordic Curl

1 Set

8 Reps

7 Reps

6 Reps

5 Reps

@7.5