Viking Workout Routine

“Wake early if you want another man’s life or land. No lamb for the lazy wolf. No battle’s won in bed.”

This is a popular verse from “The Havamal”, which is a book of collected poetry written during the Viking Era. We are sure that these lines would have already motivated you to a great extent to follow nothing less than the routine of a Viking. In this workout guide, we will be presenting before you three workout programs that are designed to wake up the Viking in you who has been in a deep slumber.

So who were the Vikings? Vikings were warriors. They were renowned for their raw power, functional strength, and endurance that can rival even superhumans. The workout routines that you will see here are not the typical bodybuilding or powerlifting programs. They are primarily targeted to enhance the strength, speed, and functional fitness of an individual to bring out his innate warrior. This kind of training also promotes a holistic approach to fitness.

These training routines are characterized by a high-volume approach. Now before you start anticipating the possible chances of over-training, let us tell you that proper provisions of rest and recovery are present in these workout programs. Also, while following these programs, your mental fortitude will be put to test along with your physical prowess. So get ready to go through a training routine that can bring out the warrior in you. Let’s get started.

All these programs are created by TheViking1992

Viking Workout Routine

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Reps, Progression and Rest Intervals

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

It is recommended to take 2-4 minutes of rest between the working sets of compound movements and 1-2 minutes of rest between the working sets of isolation movements.

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.

Viking Full Body Routine

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

Viking Full Body Routine

Viking Full Body Routine

Exercises

Sets – Reps

Day 1

Back Squat

4 – 32

Bench Press

3 – 25

Barbell Rows

3 – 25

Seated Leg Curls

3 – 30

Seated Dumbbell Press/ Military Press

2 – 20

Wide-grip Pulldowns

3 – 30

Abs supersetted with Calves

3 – 40 (each)

Day 2

Deadlift or Romanian Deadlift

2 – 12 or 3 – 30

Leg Press

3 – 30

Incline Dumbbell Press

3 – 30

Close-grip T-bar or Cable Rows

3 – 30

Lateral Raises/Barbell Shrugs

3 supersets of 30 reps each

Straight Arm Pulldowns/Facepulls

3 supersets of 40 reps each

Barbell Curls/Skullcrushers

3 supersets of 30 reps each

Day 3

Back Squat

4 – 32

Bench Press

3 – 25

Barbell Rows

3 – 25

Lying Leg Curls

3 – 30

Seated Dumbbell Press or Military Press

2 – 20

Close-grip Pulldowns

3 – 30

Abs supersetted with Calves

3 – 40 (each)

Don’t miss:

Warrior & Gladiator Workout Routines
Fierce 5 Workout Routine
Blood God PPL Workout Routine

Viking Upper/Lower Split Routine

This is a 4-day upper/lower split. Under this workout routine, you will split your workout sessions in the following pattern:-

  • 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

Viking Upper Lower Split Routine

Viking Upper/Lower Split Routine

Exercises

Sets – Reps

Upper Day 1

Bench Press

4 – 32

Barbell Rows

4 – 32

Military Press

3 – 25

Wide-grip Pulldowns or Pull-ups

3 – 30

Incline Dumbbell Press

3 – 30

One-arm Cable or Dumbbell Rows

3 – 30

Straight-arm Pulldowns or Facepulls

3 supersets of 30 reps each

Lower Day 1

Back Squat

4 – 32

Deadlift or Romanian Deadlift

2 – 12/3 – 30

Hack Squat

3 – 30

Lying Leg Curls

3 – 30

Single-leg Leg Press

3 – 35

Abs supersetted with Calves

3 – 40

Upper Day 2

Bench Press

4 – 32

Barbell Rows

4 – 32

Military Press

3 – 25

Wide-grip Pulldowns or Pull-ups

3 – 30

Lateral Raises/Barbell Shrugs

3 supersets of 30 reps each

Barbell Curls/Skullcrushers

3 supersets of 30 reps each

Overhead Cable Extensions or Cable Hammer Curls

3 supersets of 35 reps each

Lower Day 2

Back Squat

4 – 32

Romanian Deadlift

3 – 30

Leg Press

3 – 30

Leg Extensions or Leg Curls

3 – 35

Abs supersetted with Calves

3 – 40

Don’t miss:

Jonnie Candito 6 Week Powerlifting Program Spreadsheet
Extended Russian Power Routine
Advanced Upper Lower Split Workout Plan
PHUL Workout Routine

Viking Upper/Lower/Pull/Push/Legs Routine

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

Viking Upper Lower Pull Push Legs Routine

Viking Upper/Lower/Pull/Push/Legs Routine

Exercises

Sets – Reps

Upper Day

Bench Press

4 – 32

Barbell Rows

4 – 32

Military Press

3 – 25

Wide-grip Pulldowns or Pull-ups

3 – 30

Barbell Curls/ Skullcrushers

3 supersets of 30 reps each

Straight-Arm Pulldowns/ Facepulls

3 supersets of 40 reps each

Lower Day

Back Squat

4 – 32

Deadlift or Romanian Deadlift

2 – 12/3 – 30

Hack Squat

3 – 30

Lying Leg Curls

3 – 30

Single-leg Leg Press

3 – 35

Abs supersetted with Calves

3 sets of 40 reps each

Pull Day

Barbell Rows

4 – 32

Wide-grip Pulldowns or Pull-ups

3 – 30

T-Bar, Cable or Dumbbell Rows

3 – 30

Close-grip Pulldowns

3 – 35

Straight-arm Pulldowns/Facepulls

3 supersets of 40 reps each

Barbell Curls

3 – 30

Hammer Curls (with either dumbbell or cable)

3 – 35

Push Day

Bench Press

4 – 32

Military Press

3 – 25

Incline Dumbbell Press

3 – 30

Cable Crossovers

3 – 40

Lateral Raises

3 – 30

Skullcrushers

3 – 30

Overhead Cable Extensions

3 – 35

Leg Day

Back Squat

4 – 32

Romanian Deadlift

3 – 30

Leg Press

3 – 30

Leg Extensions/Leg Curls

3 supersets of 35 reps each

Abs supersetted with Calves

3 – 40 (each)

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.

Related:

Frank Zane Growth Workout Plan
Reddit PPL Spreadsheet
Coolcicada PPL Routine