Type: weight-training/powerbuilding
Author: Daniel - TinyVik1ng
Valhalla's Forge: 3-Day Powerbuilding Split
Valhalla’s Forge is now a comprehensive 3-day full-body powerbuilding program, meticulously designed for those seeking to maximize both hypertrophy and raw strength over an 8 to 12-week period.
With an expertly crafted progression strategy, this program leverages advanced techniques such as Long Length Partials (LLP) and strategic deloads to ensure consistent gains and optimal recovery.
Structure:
Frequency: Three full-body workouts per week, each session prioritizing heavy compound lifts followed by targeted hypertrophy work.
Periodization: A progressive overload plan spanning 8 to 12 weeks, with systematic increases in volume and intensity, including crucial deload weeks to manage fatigue and keep you pushing forward.
Target Audience: Ideal for lifters in their 1-3 years of dedicated training who are ready to take their performance to the next level. Suitable for early intermediates eager to build muscle and strength efficiently.
Valhalla's Forge strikes the perfect balance between intensity and recovery, ensuring you achieve remarkable progress without burnout. Step into the forge, and come out stronger, bigger, and battle-ready!
Weeks 1-3: Building Volume & Strength.
Week 4 - Deload
Reduce volume to 2 sets per exercise.
Lower RPE to 5-6. Focus on perfect form and recovery.
Goals: Establish a solid foundation, focus on volume, and gradually increase intensity.
Compound Lifts: Keep at an RPE of 7-8. Add weight each week if recovery is solid.
Accessory Movements: Focus on controlled reps and time under tension. Use LLP selectively.
Day 1 - Upper Body & Strength Focus
| Training Exercises |
Details |
Rate of perceived exertion |
| Bench Press (Barbell) |
Sets/Reps: 3 sets | 5 reps |
Intensity: RPE 8 |
| Squat (Barbell) |
Sets/Reps: 3 sets | 5 reps |
Intensity: RPE 8 |
| Training Exercises |
Details |
Rate of perceived exertion |
| T-Bar Row |
Sets/Reps: 3 sets | 8-12 reps |
Intensity: RPE 8 |
| Lateral Raise (Dumbbell or Cable) |
Sets/Reps: 3 sets | 10-15 reps |
Intensity: RPE 8 |
| Rope Hammer Curl |
Sets/Reps: 2 sets | 10-12 reps |
Intensity: RPE 8 |
| Training Exercises |
Details |
Rate of perceived exertion |
| Rope Pressdown |
Sets/Reps: 2 sets | 10-12 reps |
Intensity: RPE 8 |
| Machine Calf Raise |
Sets/Reps: 3 sets | 12-15 reps |
Intensity: RPE 8 |
Day 2 - Push & Pull with Lower Body Work
| Training Exercises |
Details |
Rate of perceived exertion |
| Overhead Press (Barbell) |
Sets/Reps: 3 sets | 5 reps |
Intensity: RPE 7-8 |
| Deadlift (Barbell) |
Sets/Reps: 2 sets | 5 reps |
Intensity: RPE 7-8 (progress gradually) |
| Training Exercises |
Details |
Rate of perceived exertion |
| Leg Press |
Sets/Reps: 3 sets | 10-12 reps |
Intensity: RPE 8 (LLP on the last set) |
| Pull-Ups |
Sets/Reps:1x 3 sets | 6-10 reps |
Intensity: RPE 8 |
| Training Exercises |
Details |
Rate of perceived exertion |
| Close Grip Bench Press |
Sets/Reps: 3 sets | 8-10 reps |
Intensity: RPE 8 |
| Bicep Curl (EZ Bar) |
Sets/Reps: 3 sets | 8-12 reps |
Intensity: RPE 8 (drop set on the last set) |
| Standing Calf Raise |
Sets/Reps: 3 sets | 10-15 reps |
Intensity: RPE 8 |
Day 3 - Hypertrophy & Isolation Focus
| Training Exercises |
Details |
Rate of perceived exertion |
| Bench Press (Barbell) |
Sets/Reps: 3 sets | 5 reps |
Intensity: RPE 8 |
| Squat (Barbell) |
Sets/Reps: 3 sets | 5 reps |
Intensity: RPE 8 |
| Training Exercises |
Details |
Rate of perceived exertion |
| Romanian Deadlift (Barbell) |
Sets/Reps: 3 sets | 8-10 reps |
Intensity: RPE 8 |
| Seated Row (Cable) |
Sets/Reps: 3 sets | 10-15 reps |
Intensity: RPE 8 |
| Training Exercises |
Details |
Rate of perceived exertion |
| Lying Bicep Curl |
Sets/Reps: 2 sets | 10-12 reps |
Intensity: RPE 8 (LLP technique) |
| EZ Bar Skull Crusher |
Sets/Reps: 2 sets | 10-12 reps |
Intensity: RPE 8 |
| Training Exercises |
Details |
Rate of perceived exertion |
| Lateral Raise (Dumbbell Or Cable) |
Sets/Reps: 3 sets | 12-15 reps |
Intensity: RPE 8 |
| Machine Calf Raise |
Sets/Reps: 3 sets | 12-15 reps |
Intensity: RPE 8 |
Weeks 5-7: Strength Emphasis & Hypertrophy
Week 8 - Deload
Similar to Week 4. Reduce volume and intensity, prioritize recovery.
Goals: Increase strength and introduce higher intensity while slightly lowering accessory volume.
Compound Lifts: RPE increases to 8-9. Focus on lifting heavier but safely.
Accessory Movements: Reduce to 2 sets per exercise but maintain intensity.
Day 1 - Upper Body & Strength
| Training Exercises |
Details |
Rate of perceived exertion |
| Bench Press (Barbell) |
Sets/Reps: 4 sets | 5 reps |
Intensity: RPE 8-9 |
| Squat (Barbell) |
Sets/Reps: 4 sets | 5 reps |
Intensity: RPE 8-9 |
| Training Exercises |
Details |
Rate of perceived exertion |
| T-Bar Row |
Sets/Reps: 2 sets | 6-10 reps |
Intensity: RPE 8-9 |
| Lateral Raise (Dumbbell or Cable) |
Sets/Reps: 2 sets | 10-12 reps |
Intensity: RPE 8-9 |
| Training Exercises |
Details |
Rate of perceived exertion |
| Rope Hammer Curl |
Sets/Reps: 2 sets | 10 reps |
Intensity: RPE 9 (use drop sets) |
| Rope Pressdown |
Sets/Reps: 2 sets | 10 reps |
Intensity: RPE 9 |
| Machine Calf Raise |
Sets/Reps: 2 sets | 15 reps |
Intensity: RPE 8-9 |
Day 2 - Push & Pull with Lower Body Work
| Training Exercises |
Details |
Rate of perceived exertion |
| Overhead Press (Barbell) |
Sets/Reps: 4 sets | 5 reps |
Intensity: RPE 8-9 |
| Deadlift (Barbell) |
Sets/Reps: 3 sets | 5 reps |
Intensity: RPE 8-9 |
| Training Exercises |
Details |
Rate of perceived exertion |
| Leg Press |
Sets/Reps: 2 sets | 8-10 reps |
Intensity: RPE 9 |
| Pull-Ups |
Sets/Reps: 3 sets | 6-8 reps |
Intensity: RPE 9 |
| Training Exercises |
Details |
Rate of perceived exertion |
| Close Grip Bench Press |
Sets/Reps: 3 sets | 6-8 reps |
Intensity: RPE 9 |
| Bicep Curl (EZ Bar) |
Sets/Reps: 2 sets | 8-10 reps |
Intensity: RPE 9 |
| Standing Calf Raise |
Sets/Reps: 2 sets | 12 reps |
Intensity: RPE 8-9 |
Day 3 - Hypertrophy & Isolation Focus
| Training Exercises |
Details |
Rate of perceived exertion |
| Bench Press (Barbell) |
Sets/Reps: 4 sets | 5 reps |
Intensity: RPE 9 |
| Squat (Barbell) |
Sets/Reps: 4 sets | 5 reps |
Intensity: RPE 9 |
| Training Exercises |
Details |
Rate of perceived exertion |
| Romanian Deadlift (Barbell) |
Sets/Reps: 3 sets | 6-8 reps |
Intensity: RPE 8-9 |
| Seated Row (Cable) |
Sets/Reps: 2 sets | 8-12 reps |
Intensity: RPE 9 |
| Training Exercises |
Details |
Rate of perceived exertion |
| Lying Bicep Curl |
Sets/Reps: 2 sets | 8 reps |
Intensity: RPE 9 |
| EZ Bar Skull Crusher |
Sets/Reps: 2 sets | 8 reps |
Intensity: RPE 9 |
| Training Exercises |
Details |
Rate of perceived exertion |
| Lateral Raise (Dumbbell Or Cable) |
Sets/Reps: 2 sets | 10-12 reps |
Intensity: RPE 9 |
| Machine Calf Raise |
Sets/Reps: 2 sets | 12 reps |
Intensity: RPE 9 |
Weeks 9-12: Peak & Intensification Phase: This is where warriors are forged. The goal is to push for personal strength records (PRs) and maintain peak intensity.
Compound lifts are performed at RPE 9-10, testing new 1RM or achieving high-rep challenges. Accessory movements utilize advanced hypertrophy techniques to exhaust every muscle fiber, ensuring no growth potential is left untapped.
Peak Phase Implementation Tips:
Leverage the Newgen Formula for precise 1RM calculations, allowing you to gauge and set realistic strength goals with greater accuracy.
Prioritize nutrition and recovery to sustain energy levels and promote muscle repair, as the intensification phase demands everything you’ve got.
Target Audience: Valhalla's Forge is best suited for dedicated lifters in their first 1-3 years of training who are ready to elevate their performance.
It's also ideal for early intermediate athletes seeking a methodical approach to building strength and muscle efficiently.
Why Choose Valhalla’s Forge?
This program strikes a perfect balance between high-intensity training and strategic recovery, ensuring you emerge from the forge stronger, bigger, and ready for whatever challenges lie ahead.
Commit to the journey, and let your strength and physique transform as you conquer this powerbuilding gauntlet.
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