Type: weight-training/strength-training
Author: Daniel - TinyVik1ng
Valhalla Gains
Valhalla Gains is a 4-day hypertrophy program inspired by a modified upper-lower split. This split effectively
segments your training into upper body and lower body days, allowing for a balanced and flexible workout
structure.
Designed for versatility, this program enhances the traditional upper-lower approach by incorporating bicep and side
delt exercises into leg days. This modification addresses common challenges, such as the difficulty in prioritizing
upper body strength and diminished bicep performance following back training. With Valhalla Gains, you'll build
strength and muscle effectively, channeling the power of the Norse gods in your fitness journey.
Phase: WEEK 1
Day 1 · Upper 1
| Training Exercises |
Details |
| Bench Press (Barbell) |
4x 5-8 reps |
| T-Bar Row |
3x 6-10 reps |
| Incline Chest Fly (Dumbbell) |
2x 10-15 reps |
| Lat Pulldown |
3x 10-15 reps |
| Rope Or Bar Pressdown |
2x 10-15 reps |
| Upright Row (Cable) |
2x 6-10 reps |
| Lateral Raise (Cable) |
1x 8-12 reps |
Day 2 · Lower 1
| Training Exercises |
Details |
| Squat (Barbell) |
4x 5-8 reps |
| Romanian Deadlift (Barbell) |
2x 6-10 reps |
| Bulgarian Split Squat (Dumbbell) |
3x 8-12 reps |
| Leg Extension |
2x 10-15 reps |
| Bicep Curl (EZ Bar) |
2 8-12 reps |
| Rope Hammer Curl |
1x 6-10 reps |
| Machine Calf Raise |
2x 10-15 reps |
Day 3 · Upper 2
| Training Exercises |
Details |
| Seated Overhead Press (Dumbbell) |
2x 5-8 reps |
| Dip (Weighted) |
3x 6-10 reps |
| Chin-Up (Weighted) |
3x 6-10 reps |
| Seated Row (Cable) |
3x 8-12 reps |
| EZ Bar Skull Crusher |
3x 8-12 reps |
| Upright Row (Cable) |
2x 8-12 reps |
| Lateral Raise (Cable) |
1x 12-20 reps |
Day 4 · Lower 2
| Training Exercises |
Details |
| Deadlift (Barbell) |
2x 5-8 reps |
| Front Squat (Barbell) |
2x 6-10 reps |
| Leg Press |
2x 8-12 reps |
| Leg Press Calf Raise |
4x 8-12 reps |
| Leg Curl |
2x 10-15 reps |
| Lying Bicep Curl |
2x 6-10 reps |
| Preacher Curl |
1x 10-15 reps |
Phase: WEEK 2
Day 1 · Upper 1
| Training Exercises |
Details |
| Bench Press (Barbell) |
4x 5-8 reps |
| T-Bar Row |
3x 6-10 reps |
| Incline Chest Fly (Dumbbell) |
2x 10-15 reps |
| Lat Pulldown |
3x 10-15 reps |
| Rope Or Bar Pressdown |
2x 10-15 reps |
| Upright Row (Cable) |
2x 6-10 reps |
| Lateral Raise (Cable) |
1x 8-12 reps |
Day 2 · Lower 1
| Training Exercises |
Details |
| Squat (Barbell) |
4x 5-8 reps |
| Romanian Deadlift (Barbell) |
2x 6-10 reps |
| Bulgarian Split Squat (Dumbbell) |
3x 8-12 reps |
| Leg Extension |
2x 10-15 reps |
| Bicep Curl (EZ Bar) |
2 8-12 reps |
| Rope Hammer Curl |
1x 6-10 reps |
| Machine Calf Raise |
2x 10-15 reps |
Day 3 · Upper 2
| Training Exercises |
Details |
| Seated Overhead Press (Dumbbell) |
2x 5-8 reps |
| Dip (Weighted) |
3x 6-10 reps |
| Chin-Up (Weighted) |
3x 6-10 reps |
| Seated Row (Cable) |
3x 8-12 reps |
| EZ Bar Skull Crusher |
3x 8-12 reps |
| Upright Row (Cable) |
2x 8-12 reps |
| Lateral Raise (Cable) |
1x 12-20 reps |
Day 4 · Lower 2
| Training Exercises |
Details |
| Deadlift (Barbell) |
2x 5-8 reps |
| Front Squat (Barbell) |
2x 6-10 reps |
| Leg Press |
2x 8-12 reps |
| Leg Press Calf Raise |
4x 8-12 reps |
| Leg Curl |
2x 10-15 reps |
| Lying Bicep Curl |
2x 6-10 reps |
| Preacher Curl |
1x 10-15 reps |
Phase: WEEK 3
Day 1 · Upper 1
| Training Exercises |
Details |
| Bench Press (Barbell) |
4x 5-8 reps |
| T-Bar Row |
3x 6-10 reps |
| Incline Chest Fly (Dumbbell) |
2x 10-15 reps |
| Lat Pulldown |
3x 10-15 reps |
| Rope Or Bar Pressdown |
2x 10-15 reps |
| Upright Row (Cable) |
2x 6-10 reps |
| Lateral Raise (Cable) |
1x 8-12 reps |
Day 2 · Lower 1
| Training Exercises |
Details |
| Squat (Barbell) |
4x 5-8 reps |
| Romanian Deadlift (Barbell) |
2x 6-10 reps |
| Bulgarian Split Squat (Dumbbell) |
3x 8-12 reps |
| Leg Extension |
2x 10-15 reps |
| Bicep Curl (EZ Bar) |
2 8-12 reps |
| Rope Hammer Curl |
1x 6-10 reps |
| Machine Calf Raise |
2x 10-15 reps |
Day 3 · Upper 2
| Training Exercises |
Details |
| Seated Overhead Press (Dumbbell) |
2x 5-8 reps |
| Dip (Weighted) |
3x 6-10 reps |
| Chin-Up (Weighted) |
3x 6-10 reps |
| Seated Row (Cable) |
3x 8-12 reps |
| EZ Bar Skull Crusher |
3x 8-12 reps |
| Upright Row (Cable) |
2x 8-12 reps |
| Lateral Raise (Cable) |
1x 12-20 reps |
Day 4 · Lower 2
| Training Exercises |
Details |
| Deadlift (Barbell) |
2x 5-8 reps |
| Front Squat (Barbell) |
2x 6-10 reps |
| Leg Press |
2x 8-12 reps |
| Leg Press Calf Raise |
4x 8-12 reps |
| Leg Curl |
2x 10-15 reps |
| Lying Bicep Curl |
2x 6-10 reps |
| Preacher Curl |
1x 10-15 reps |
Phase: WEEK 4
Day 1 · Upper 1
| Training Exercises |
Details |
| Bench Press (Barbell) |
4x 5-8 reps |
| T-Bar Row |
3x 6-10 reps |
| Incline Chest Fly (Dumbbell) |
2x 10-15 reps |
| Lat Pulldown |
3x 10-15 reps |
| Rope Or Bar Pressdown |
2x 10-15 reps |
| Upright Row (Cable) |
2x 6-10 reps |
| Lateral Raise (Cable) |
1x 8-12 reps |
Day 2 · Lower 1
| Training Exercises |
Details |
| Squat (Barbell) |
4x 5-8 reps |
| Romanian Deadlift (Barbell) |
2x 6-10 reps |
| Bulgarian Split Squat (Dumbbell) |
3x 8-12 reps |
| Leg Extension |
2x 10-15 reps |
| Bicep Curl (EZ Bar) |
2 8-12 reps |
| Rope Hammer Curl |
1x 6-10 reps |
| Machine Calf Raise |
2x 10-15 reps |
Day 3 · Upper 2
| Training Exercises |
Details |
| Seated Overhead Press (Dumbbell) |
2x 5-8 reps |
| Dip (Weighted) |
3x 6-10 reps |
| Chin-Up (Weighted) |
3x 6-10 reps |
| Seated Row (Cable) |
3x 8-12 reps |
| EZ Bar Skull Crusher |
3x 8-12 reps |
| Upright Row (Cable) |
2x 8-12 reps |
| Lateral Raise (Cable) |
1x 12-20 reps |
Day 4 · Lower 2
| Training Exercises |
Details |
| Deadlift (Barbell) |
2x 5-8 reps |
| Front Squat (Barbell) |
2x 6-10 reps |
| Leg Press |
2x 8-12 reps |
| Leg Press Calf Raise |
4x 8-12 reps |
| Leg Curl |
2x 10-15 reps |
| Lying Bicep Curl |
2x 6-10 reps |
| Preacher Curl |
1x 10-15 reps |
Phase: WEEK 5
Day 1 · Upper 1
| Training Exercises |
Details |
| Bench Press (Barbell) |
4x 5-8 reps |
| T-Bar Row |
3x 6-10 reps |
| Incline Chest Fly (Dumbbell) |
2x 10-15 reps |
| Lat Pulldown |
3x 10-15 reps |
| Rope Or Bar Pressdown |
2x 10-15 reps |
| Upright Row (Cable) |
2x 6-10 reps |
| Lateral Raise (Cable) |
1x 8-12 reps |
Day 2 · Lower 1
| Training Exercises |
Details |
| Squat (Barbell) |
4x 5-8 reps |
| Romanian Deadlift (Barbell) |
2x 6-10 reps |
| Bulgarian Split Squat (Dumbbell) |
3x 8-12 reps |
| Leg Extension |
2x 10-15 reps |
| Bicep Curl (EZ Bar) |
2 8-12 reps |
| Rope Hammer Curl |
1x 6-10 reps |
| Machine Calf Raise |
2x 10-15 reps |
Day 3 · Upper 2
| Training Exercises |
Details |
| Seated Overhead Press (Dumbbell) |
2x 5-8 reps |
| Dip (Weighted) |
3x 6-10 reps |
| Chin-Up (Weighted) |
3x 6-10 reps |
| Seated Row (Cable) |
3x 8-12 reps |
| EZ Bar Skull Crusher |
3x 8-12 reps |
| Upright Row (Cable) |
2x 8-12 reps |
| Lateral Raise (Cable) |
1x 12-20 reps |
Day 4 · Lower 2
| Training Exercises |
Details |
| Deadlift (Barbell) |
2x 5-8 reps |
| Front Squat (Barbell) |
2x 6-10 reps |
| Leg Press |
2x 8-12 reps |
| Leg Press Calf Raise |
4x 8-12 reps |
| Leg Curl |
2x 10-15 reps |
| Lying Bicep Curl |
2x 6-10 reps |
| Preacher Curl |
1x 10-15 reps |
Phase: WEEK 6
Day 1 · Upper 1
| Training Exercises |
Details |
| Bench Press (Barbell) |
4x 5-8 reps |
| T-Bar Row |
3x 6-10 reps |
| Incline Chest Fly (Dumbbell) |
2x 10-15 reps |
| Lat Pulldown |
3x 10-15 reps |
| Rope Or Bar Pressdown |
2x 10-15 reps |
| Upright Row (Cable) |
2x 6-10 reps |
| Lateral Raise (Cable) |
1x 8-12 reps |
Day 2 · Lower 1
| Training Exercises |
Details |
| Squat (Barbell) |
4x 5-8 reps |
| Romanian Deadlift (Barbell) |
2x 6-10 reps |
| Bulgarian Split Squat (Dumbbell) |
3x 8-12 reps |
| Leg Extension |
2x 10-15 reps |
| Bicep Curl (EZ Bar) |
2 8-12 reps |
| Rope Hammer Curl |
1x 6-10 reps |
| Machine Calf Raise |
2x 10-15 reps |
Day 3 · Upper 2
| Training Exercises |
Details |
| Seated Overhead Press (Dumbbell) |
2x 5-8 reps |
| Dip (Weighted) |
3x 6-10 reps |
| Chin-Up (Weighted) |
3x 6-10 reps |
| Seated Row (Cable) |
3x 8-12 reps |
| EZ Bar Skull Crusher |
3x 8-12 reps |
| Upright Row (Cable) |
2x 8-12 reps |
| Lateral Raise (Cable) |
1x 12-20 reps |
Day 4 · Lower 2
| Training Exercises |
Details |
| Deadlift (Barbell) |
2x 5-8 reps |
| Front Squat (Barbell) |
2x 6-10 reps |
| Leg Press |
2x 8-12 reps |
| Leg Press Calf Raise |
4x 8-12 reps |
| Leg Curl |
2x 10-15 reps |
| Lying Bicep Curl |
2x 6-10 reps |
| Preacher Curl |
1x 10-15 reps |
Phase: WEEK 7
Day 1 · Upper 1
| Training Exercises |
Details |
| Bench Press (Barbell) |
4x 5-8 reps |
| T-Bar Row |
3x 6-10 reps |
| Incline Chest Fly (Dumbbell) |
2x 10-15 reps |
| Lat Pulldown |
3x 10-15 reps |
| Rope Or Bar Pressdown |
2x 10-15 reps |
| Upright Row (Cable) |
2x 6-10 reps |
| Lateral Raise (Cable) |
1x 8-12 reps |
Day 2 · Lower 1
| Training Exercises |
Details |
| Squat (Barbell) |
4x 5-8 reps |
| Romanian Deadlift (Barbell) |
2x 6-10 reps |
| Bulgarian Split Squat (Dumbbell) |
3x 8-12 reps |
| Leg Extension |
2x 10-15 reps |
| Bicep Curl (EZ Bar) |
2 8-12 reps |
| Rope Hammer Curl |
1x 6-10 reps |
| Machine Calf Raise |
2x 10-15 reps |
Day 3 · Upper 2
| Training Exercises |
Details |
| Seated Overhead Press (Dumbbell) |
2x 5-8 reps |
| Dip (Weighted) |
3x 6-10 reps |
| Chin-Up (Weighted) |
3x 6-10 reps |
| Seated Row (Cable) |
3x 8-12 reps |
| EZ Bar Skull Crusher |
3x 8-12 reps |
| Upright Row (Cable) |
2x 8-12 reps |
| Lateral Raise (Cable) |
1x 12-20 reps |
Day 4 · Lower 2
| Training Exercises |
Details |
| Deadlift (Barbell) |
2x 5-8 reps |
| Front Squat (Barbell) |
2x 6-10 reps |
| Leg Press |
2x 8-12 reps |
| Leg Press Calf Raise |
4x 8-12 reps |
| Leg Curl |
2x 10-15 reps |
| Lying Bicep Curl |
2x 6-10 reps |
| Preacher Curl |
1x 10-15 reps |
Phase: WEEK 8
Day 1 · Upper 1
| Training Exercises |
Details |
| Bench Press (Barbell) |
4x 5-8 reps |
| T-Bar Row |
3x 6-10 reps |
| Incline Chest Fly (Dumbbell) |
2x 10-15 reps |
| Lat Pulldown |
3x 10-15 reps |
| Rope Or Bar Pressdown |
2x 10-15 reps |
| Upright Row (Cable) |
2x 6-10 reps |
| Lateral Raise (Cable) |
1x 8-12 reps |
Day 2 · Lower 1
| Training Exercises |
Details |
| Squat (Barbell) |
4x 5-8 reps |
| Romanian Deadlift (Barbell) |
2x 6-10 reps |
| Bulgarian Split Squat (Dumbbell) |
3x 8-12 reps |
| Leg Extension |
2x 10-15 reps |
| Bicep Curl (EZ Bar) |
2 8-12 reps |
| Rope Hammer Curl |
1x 6-10 reps |
| Machine Calf Raise |
2x 10-15 reps |
Day 3 · Upper 2
| Training Exercises |
Details |
| Seated Overhead Press (Dumbbell) |
2x 5-8 reps |
| Dip (Weighted) |
3x 6-10 reps |
| Chin-Up (Weighted) |
3x 6-10 reps |
| Seated Row (Cable) |
3x 8-12 reps |
| EZ Bar Skull Crusher |
3x 8-12 reps |
| Upright Row (Cable) |
2x 8-12 reps |
| Lateral Raise (Cable) |
1x 12-20 reps |
Day 4 · Lower 2
| Training Exercises |
Details |
| Deadlift (Barbell) |
2x 5-8 reps |
| Front Squat (Barbell) |
2x 6-10 reps |
| Leg Press |
2x 8-12 reps |
| Leg Press Calf Raise |
4x 8-12 reps |
| Leg Curl |
2x 10-15 reps |
| Lying Bicep Curl |
2x 6-10 reps |
| Preacher Curl |
1x 10-15 reps |
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