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 present three programs designed to wake up the Viking in you who has been in a deep slumber.

So who were the Vikings? Vikings were warriors 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 designed to enhance strength, speed, and functional fitness, aiming to bring out your innate warrior spirit. This training approach promotes a holistic view of fitness.

These training routines are characterized by a high-volume approach. Now before you start anticipating the possible chances of overtraining, let us tell you that proper provisions of rest and recovery are present in these programs. Also, while following these programs, your mental fortitude will be put to test along with your physical prowess.

Prepare yourself for a training regimen that can awaken the warrior within you. Let’s get started.

All these programs are created by TheViking1992

Reps, Progression and Rest Intervals

Reps

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.

Progression

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

Day 1:

• Back Squat: 4 sets x total 32 reps
• Bench Press: 3 sets x total 25 reps
• Barbell Rows: 3 sets x total 25 reps
• Seated Leg Curls: 3 sets x total 30 reps
• Seated Dumbbell Press or Military Press: 2 sets x total 20 reps
• Wide-grip Pulldowns: 3 sets x total 30 reps
• Abs Supersetted with Calves: 3 sets x total 40 reps each

Day 2:

• Deadlift or Romanian Deadlift: 2 sets x total 12 reps or 3 sets x total 30 reps
• Leg Press: 3 sets x total 30 reps
• Incline Dumbbell Press: 3 sets x total 30 reps
• Close-grip T-bar or Cable Rows: 3 sets x total 30 reps
• Lateral Raises/Barbell Shrugs: 3 supersets x total 30 reps each
• Straight Arm Pulldowns/Facepulls: 3 supersets x total 40 reps each
• Barbell Curls/Skullcrushers: 3 supersets x total 30 reps each

Day 3:

• Back Squat: 4 sets x total 32 reps
• Bench Press: 3 sets x total 25 reps
• Barbell Rows: 3 sets x total 25 reps
• Lying Leg Curls: 3 sets x total 30 reps
• Seated Dumbbell Press or Military Press: 2 sets x total 20 reps
• Close-grip Pulldowns: 3 sets x total 30 reps
• Abs Supersetted with Calves: 3 sets x total 40 reps each

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Warrior & Gladiator Workout Routines
Fierce 5 Workout Routine
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Viking Upper/Lower Split Routine

This is a 4-day upper/lower split. In this workout routine, you will divide your sessions as follows:

• 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 sets x total 32 reps
• Barbell Rows: 4 sets x total 32 reps
• Military Press: 3 sets x total 25 reps
• Wide-grip Pulldowns or Pull-ups: 3 sets x total 30 reps
• Incline Dumbbell Press: 3 sets x total 30 reps
• One-arm Cable or Dumbbell Rows: 3 sets x total 30 reps
• Straight-arm Pulldowns/Facepulls: 3 supersets x total 30 reps each

Lower Day 1:

• Back Squat: 4 sets x total 32 reps
• Deadlift or Romanian Deadlift: 2 sets x total 12 reps / 3 sets x total 30 reps
• Hack Squat: 3 sets x total 30 reps
• Lying Leg Curls: 3 sets x total 30 reps
• Single-leg Leg Press: 3 sets x total 35 reps
• Abs Supersetted with Calves: 3 sets x total 40 reps each

Upper Day 2:

• Bench Press: 4 sets x total 32 reps
• Barbell Rows: 4 sets x total 32 reps
• Military Press: 3 sets x total 25 reps
• Wide-grip Pulldowns or Pull-ups: 3 sets x total 30 reps
• Lateral Raises/Barbell Shrugs: 3 supersets x total 30 reps each
• Barbell Curls/Skullcrushers: 3 supersets x total 30 reps each
• Overhead Cable Extensions or Cable Hammer Curls: 3 supersets x total 35 reps each

Lower Day 2:

• Back Squat: 4 sets x total 32 reps
• Romanian Deadlift: 3 sets x total 30 reps
• Leg Press: 3 sets x total 30 reps
• Leg Extensions or Leg Curls: 3 sets x total 35 reps each
• Abs Supersetted with Calves: 3 sets x total 40 reps each

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. Your workout schedule will be divided as follows:

• 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 sets x total 32 reps
• Barbell Rows: 4 sets x total 32 reps
• Military Press: 3 sets x total 25 reps
• Wide-grip Pulldowns or Pull-ups: 3 sets x total 30 reps
• Barbell Curls/Skullcrushers: 3 supersets x total 30 reps each
• Straight-Arm Pulldowns/Facepulls: 3 supersets x total 40 reps each

Lower Day:

• Back Squat: 4 sets x total 32 reps
• Deadlift or Romanian Deadlift: 2 sets x total 12 reps / 3 sets x total 30 reps
• Hack Squat: 3 sets x total 30 reps
• Lying Leg Curls: 3 sets x total 30 reps
• Single-leg Leg Press: 3 sets x total 35 reps
• Abs Supersetted with Calves: 3 sets x total 40 reps each

Pull Day:

• Barbell Rows: 4 sets x total 32 reps
• Wide-grip Pulldowns or Pull-ups: 3 sets x total 30 reps
• T-Bar, Cable, or Dumbbell Rows: 3 sets x total 30 reps
• Close-grip Pulldowns: 3 sets x total 35 reps
• Straight-arm Pulldowns/Facepulls: 3 supersets x total 40 reps each
• Barbell Curls: 3 sets x total 30 reps
• Hammer Curls (with dumbbell or cable): 3 sets x total 35 reps

Push Day:

• Bench Press: 4 sets x total 32 reps
• Military Press: 3 sets x total 25 reps
• Incline Dumbbell Press: 3 sets x total 30 reps
• Cable Crossovers: 3 sets x total 40 reps
• Lateral Raises: 3 sets x total 30 reps
• Skullcrushers: 3 sets x total 30 reps
• Overhead Cable Extensions: 3 sets x total 35 reps

Leg Day:

• Back Squat: 4 sets x total 32 reps
• Romanian Deadlift: 3 sets x total 30 reps
• Leg Press: 3 sets x total 30 reps
• Leg Extensions/Leg Curls: 3 supersets x total 35 reps each
• Abs Supersetted with Calves: 3 sets x total 40 reps each

Don’t miss:

Frank Zane Growth Workout Plan
Reddit PPL Spreadsheet
Coolcicada PPL Routine

The Bottom Line

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.

The Viking 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.