Viking Plan
General
Intermediate
Barbell
Plan Details
The Viking Plan routine by hello63 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Upper Body 1
Est. 59 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Tue
Lower Body 1
Est. 49 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Deadlift
2 Sets x 6 Reps
Hack Squat
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 12 Reps
Leg Raise
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Thu
Upper Body 2
Est. 73 min
10 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Barbell Seated Tricep Extension
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Fri
Lower Body 2
Est. 51 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Deadlift
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Crunch
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Plank
3 Sets
