The Valkyrie’s Ascension™ 🦅 (12-Week)

Total Mastery: 12-Week Elite Hypertrophy Protocol. 

This is an advanced 12-week, 4-day training split specifically engineered for the dedicated female athlete seeking peak performance and physique development. It utilizes a precision split to maximize muscle recovery and growth frequency. 

• Weekly Split: D1 (Glutes/Quads), 

• D2 (Push/Core), 

• D3 (Glutes/Hams), 

• D4 (Pull/Core)

• Glute Specialization (D1 & D3):

•  Focuses on high-volume, mind-muscle connection. Key lifts include Barbell Hip Thrusts (4x15) 

•  Dumbbell Bulgarian Split Squats , and intensive isolation work like Cable Kickbacks

•  Day 3 includes specialized Dumbbell Romanian Deadlifts (4x12) and Seated Leg Curls. 

•  Upper Body/Core (D2 & D4): Follows a dedicated Push/Pull structure. Push day includes Neutral Grip Dumbbell Chest Press  and Tricep Isolation (Dips/Press Ups). Pull day includes Wide Grip Pull Ups (Assisted if needed) and Dumbbell Bent Over Rows

• Core Strength: Integrates specific anti-rotation (Side Plank, Cable Russian Twists) and anti-extension (Plank, Hanging Knee Raises)  work into every lifting day. 

• Cardio/MetCon: Includes 2-3 sessions per week of moderate-intensity cardio or specialized MetCon circuits (e.g., Ab Wheels, Air Bike, Bottoms Up Giant Set)

 Full App Access: Delivered instantly via the Alpha Vikings App.