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Viking Workout
Viking Workout
The rep progressions of these workout routines are unique. You don’t need to
complete a certain number of reps for each set, instead, complete the total number
of reps that are mentioned in the tables in the given number of sets. For instance, if
you are required to perform 4 sets of back squats with a rep goal of 32, you can
perform first set with 10 reps, second set with 9 reps, third set with 7 reps, and
fourth set with 6 reps. If you complete the desired number of reps in the specified
number of sets, you can add up the weight in the next session.
You can add up to 5, 10, or even 20 lbs of weight depending on the lift. In case if you
fail to complete the desired number of reps, you can stick to the same weight until
you complete the desired number of reps with strict form.
Rest Periods
Now, since you have got the basic idea behind the rep progression and rest periods
of this program, we can proceed with the training routines.
This is a full-body training routine where you get to train your full body three times a
week. Following this workout routine, you will go through with the standard rest day
between the training days. You will be taking two days off after each round. Under
this routine, your workout split will look like this:-
Day 1
Off
Day 2
Off
Day 3
Off
Off
Day 1
Back Squat 4 – 32
Bench Press 3 – 25
Barbell Rows 3 – 25
Wide-grip Pulldowns 3 – 30
Day 2
Leg Press 3 – 30
Day 3
Back Squat 4 – 32
Bench Press 3 – 25
Barbell Rows 3 – 25
Close-grip Pulldowns 3 – 30
Day 1: Upper 1
Day 2: Lower 1
Day 3: Off
Day 4: Upper 2
Day 5: Lower 2
Day 6: Off
Day 7: Off
Upper Day 1
Bench Press 4 – 32
Barbell Rows 4 – 32
Military Press 3 – 25
Lower Day 1
Back Squat 4 – 32
Hack Squat 3 – 30
Upper Day 2
Bench Press 4 – 32
Barbell Rows 4 – 32
Military Press 3 – 25
Lower Day 2
Back Squat 4 – 32
Romanian Deadlift 3 – 30
Leg Press 3 – 30
This routine requires you to train your body 5 days a week with an
Upper/Lower/Pull/Push/Legs split. In this workout routine, you will split your workout
sessions in the following pattern:-
Day 1: Upper
Day 2: Lower
Day 3: Off
Day 4: Pull
Day 5: Push
Day 6: Legs
Day 7: Off
Upper Day
Bench Press 4 – 32
Barbell Rows 4 – 32
Military Press 3 – 25
Lower Day
Back Squat 4 – 32
Hack Squat 3 – 30
Barbell Rows 4 – 32
Close-grip Pulldowns 3 – 35
Barbell Curls 3 – 30
Push Day
Bench Press 4 – 32
Military Press 3 – 25
Cable Crossovers 3 – 40
Lateral Raises 3 – 30
Skullcrushers 3 – 30
Leg Day
Back Squat 4 – 32
Romanian Deadlift 3 – 30
Leg Press 3 – 30
Final Words
You can choose any one of the above three routines that you find most suitable and
apt for your schedule. These workout programs will provide your body with adequate
challenge and stress that it needs to gain both muscle size and strength. These
workout routines will surely challenge the berserker hidden inside you. So what are
you waiting for, do these workout routines and grow like a Viking by testing your
physical potential and mental fortitude to the max.