Opinions on Viking's Bare Bones routine

[TexDad]

The Upper/Lower Split

Upper 1/Lower 1/Off/Upper 2/Lower 2/Off/Off and repeat...

Upper Day 1
Bench Press - 4 sets - 32 reps
Barbell Row - 4 sets - 32 reps
Military Press - 3 sets - 25 reps
Wide-grip Pulldowns or Pullups - 3 sets - 30 reps
Incline DB Press - 3 sets - 30 reps
One-arm Cable or DB Rows - 3 sets - 30 reps
Straight-arm Pulldowns/Facepulls - 3 supersets - 30 reps each

Lower Day 1
Back Squat - 4 sets - 32 reps
Deadlift - 2 sets - 12 reps
or
Romanian DL - 3 sets - 30 reps
Hack Squat - 3 sets - 30 reps
Lying Leg Curls - 3 sets - 30 reps
Single-leg Leg Press - 3 sets - 35 reps
Abs/Calves Superset - 3 sets each - 40 reps each

Upper Day 2
Bench Press - 4 sets - 32 reps
Barbell Row - 4 sets - 32 reps
Military Press - 3 sets - 25 reps
Wide-grip Pulldowns or Pullups - 3 sets - 30 reps
Lateral Raises/Barbell Shrugs - 3 supersets - 30 reps each
Barbell Curl/Skullcrushers - 3 supersets - 30 reps each
Overhead Cable Extensions/Cable Hammer Curls - 3 supersets - 35 reps each

Lower Day 2
Back Squat - 4 sets - 32 reps
Romanian DL - 3 sets - 30 reps
Leg Press - 3 sets - 30 reps
Leg Extensions/Leg Curls - 3 supersets - 35 reps each
Abs/Calves Superset - 3 sets each - 40 reps each


Too much volume or just right?
If I'm doing BB rows is it necessary to another DB or cable rows on the same day?

[RK42]

Viking's programs tend to be slightly higher volume than other comparable programs, like Fierce 5. Not outrageous, though. It depends a bit on how much volume you're used to, and how much you need to progress. I wouldn't expect the same volume to be optimal for everybody.

My least favorite aspect of this program are the rep ranges for the big compound lifts. Of course you can make progress with sets around 8 reps, but I think it can be beneficial to at least partly run the big compounds at lower reps and higher weights, like the typical 3x5.

But overall, I think Viking's programs are excellent. I personally prefer his exercise selection over pretty much anything else. For example, I like that he has the core lifts twice a week, where other programs often use different variations, like back squats once and front squats once.

Yes, doing multiple rows on upper day is a good thing. You want your back work to be balanced with all the presses. Also, there are about 15 (based on Wikipedia...) different muscles in your back, and you can't expect to hit all of them sufficiently with one or two exercises.

[TexDad]

Thanks RK42. I was wondering about the absence of front squats. So you wouldn't recommend subbing in front squats on one of those lower body days?

Viking's programs tend to be slightly higher volume than other comparable programs, like Fierce 5. Not outrageous, though. It depends a bit on how much volume you're used to, and how much you need to progress. I wouldn't expect the same volume to be optimal for everybody.

My least favorite aspect of this program are the rep ranges for the big compound lifts. Of course you can make progress with sets around 8 reps, but I think it can be beneficial to at least partly run the big compounds at lower reps and higher weights, like the typical 3x5.

But overall, I think Viking's programs are excellent. I personally prefer his exercise selection over pretty much anything else. For example, I like that he has the core lifts twice a week, where other programs often use different variations, like back squats once and front squats once.

Yes, doing multiple rows on upper day is a good thing. You want your back work to be balanced with all the presses. Also, there are about 15 (based on Wikipedia...) different muscles in your back, and you can't expect to hit all of them sufficiently with one or two exercises.

[jt88]

You can sub front squats on day 2 if you wish. Fronts followed by rdls usually leave my legs on fire. A good feeling.

[RK42]

I was wondering about the absence of front squats. So you wouldn't recommend subbing in front squats on one of those lower body days?

That leads to one of the basic questions in training programs: Do you get better results by repeating the core lifts frequently, or by having more variation? The way I look at it, if there was a simple and clear answer, everybody would be using the same approach. And that's clearly not the case. There's everything from crazy "squat every day" programs to programs where you squat only once a week. And I'm sure that people have seen success with all of them.

Intuitively, aside from probably many other factors, I think it might depend on where you stand in your lifting progress. If you're at a modest level, the "squat moar to squat moar" approach makes sense to me. You get better at something by practicing it frequently. On the other hand, an advance lifter who is close to their limit might profit from more variation in their lifts, because they might have exhausted the progress they can make by just repeating the same lift.

[weiss1967]

looks very bare bones. Like any routine, will work for a period of time. Then you will have to switch, as this program seem very repetitive.

Also, that naming thing, fkn "Viking", yeah. Like "Mad Cow" or "Fierce 5". It is only as viking's or fierce as you make it. Honest effort can't be put on paper.