Odin’s Forge: A Norse Warrior’s Training Cycle

Type: weight-training/bodybuilding

Author: Daniel - TinyVik1ng

In the fires of Odin’s Forge, warriors are built—not born. This is a 7-day strength-and-power focused training split designed to carve out raw muscle, enhance performance, and build unshakable discipline. Blending the iron-willed mentality of Norse warriors with scientifically-backed hypertrophy principles, this cycle fuels your transformation through compound lifts, isolation finishers, and Viking-worthy recovery protocols.
Every day has a purpose. Every rep has meaning. Your only task? Show up and conquer.

⚔️ Day 1 – Thor’s Hammer

Focus: Chest & Core
Purpose: Ignite your upper body with brute force and finish with precision ab work.

Exercise	Sets	Reps	Rest	Notes / Tips
Barbell Bench Press	4	6–8	90–120 sec	Progressive overload weekly.
Incline Dumbbell Press	4	8–10	60–90 sec	Control the descent for max tension.
Chest Dips (Weighted if able)	3	8–12	60–90 sec	Lean forward for lower chest activation.
Cable Chest Flys	3	12–15	60 sec	Focus on stretch + squeeze.
Ab Rollouts (Wheel/Barbell)	4	12–15	60 sec	Keep spine neutral.
Cable Crunches	3	15–20	45–60 sec	Full range; exhale hard at the bottom.

🐍 Day 2 – The World Serpent

Focus: Back & Core
Purpose: Build width and thickness through controlled pulling and core domination.

Exercise	Sets	Reps	Rest	Notes / Tips
Deadlift	4	4–6	2–3 min	Keep spine neutral; power through hips.
Pull-Ups (Weighted if able)	4	6–10	90–120 sec	Full range; control the eccentric.
Barbell Rows	4	8–10	60–90 sec	Pull to lower chest; keep back tight.
T-Bar Rows	3	8–12	60 sec	Contract hard at the top.
Seated Cable Rows	3	12–15	45–60 sec	Elbows close; slow negative.
Hanging Leg Raises	4	12–15	60 sec	Avoid swinging; control the motion.

🕊️ Day 3 – Valkyrie Wings

Focus: Shoulders & Traps
Purpose: Build round, capped delts and thick traps for a god-like silhouette.

Exercise	Sets	Reps	Rest	Notes / Tips
Overhead Barbell Press	4	6–8	90–120 sec	Core tight, press with power.
Dumbbell Lateral Raises	4	10–12	60 sec	Lead with elbows, not wrists.
Front Raises (Barbell/Dumbbell)	3	10–12	60 sec	Avoid momentum.
Face Pulls	4	12–15	60 sec	High and wide; squeeze traps + rear delts.
Shrugs (Barbell or Dumbbell)	4	10–15	60 sec	Heavy weight; pause at the top.

🌲 Day 4 – Ymir’s Roots

Focus: Legs
Purpose: Build a lower body as solid as the roots of Yggdrasil. Strength, size, and function.

Exercise	Sets	Reps	Rest	Notes / Tips
Barbell Back Squats	4	6–8	2–3 min	Go deep, keep knees in line with toes.
Leg Press	4	10–12	90 sec	Push through heels, full ROM.
Romanian Deadlifts	4	8–10	90 sec	Hinge hips back, slight knee bend.
Walking Lunges	3	12–15 ea	60–90 sec	Keep torso upright; long strides.
Leg Curls (Machine/Ball)	3	12–15	60 sec	Controlled tempo; contract at top.
Standing/Seated Calf Raises	4	15–20	45–60 sec	Hold top contraction, deep stretch at bottom.

🌀 Day 5 – Loki’s Grasp

Focus: Arms (Biceps & Triceps)
Purpose: Isolation day to build size, symmetry, and density in your arms.

Exercise	Sets	Reps	Rest	Notes / Tips
Barbell Curl	4	8–10	60 sec	No swinging; full squeeze at top.
Dumbbell Hammer Curls	3	10–12	60 sec	Emphasize brachialis.
Preacher Curls	3	12–15	45–60 sec	Controlled reps, full stretch.
Tricep Dips (Weighted if able)	4	8–12	60–90 sec	Keep elbows close, lock out fully.
Overhead Tricep Extensions	3	10–12	60 sec	Elbows stable; full extension.
Cable Tricep Pushdowns	3	12–15	45–60 sec	Control both up and down; avoid elbow flare.

🔥 Day 6 – Odin’s Trial

Focus: Full-Body Power / Active Recovery
Purpose: Express strength through powerful, explosive lifts—or recharge for the battles ahead.

Option A – Power Day	Sets	Reps	Rest	Notes / Tips
Power Cleans or Snatches	4	3–5	2–3 min	Use only if skilled. Focus on form over load.
Front Squats	4	6–8	90–120 sec	Upright torso; great core builder.
Weighted Pull-Ups	3	6–8	90 sec	Weighted if possible.
Push Press	3	6–8	90 sec	Add leg drive for full-body explosion.
Farmers Carries	3	30 sec	60 sec	Grip + core test. Go heavy.

Option B – Active Recovery
Light Cardio (Bike, Walk, Ruck)	20–30 min	–	–	Keep heart rate low/moderate.
Full-Body Stretching	–	–	–	Focus on hips, back, hamstrings, shoulders.
Foam Rolling	–	–	–	Target sore areas.
Mobility Flow or Yoga	20–30 min	–	–	Great for long-term joint health and recovery.

🌌 Day 7 – Valhalla Rest

Focus: Recovery & Reflection
Purpose: Let the muscles rebuild. Reflect, refuel, and prepare to return stronger.

Prioritize 8–9 hours of quality sleep.
Hydrate deeply and eat nutrient-dense meals.
Journaling, sauna, or mindfulness practice encouraged.
Optional: light walk, breathing work, cold plunge, or contrast therapy.

⚡ Progressive Overload Protocols

Increase Weight: If you hit the top end of reps with good form, go heavier next week.
Drop Sets: Add 1–2 drop sets on final isolation exercises.
Rest-Pause Sets: Take a 10–15 sec pause after failure, then grind out 2–4 more reps.
Supersets: Combine opposing muscle groups (e.g., curls + pushdowns) for intensity.

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