ULFHEDNAR
KENNETH SCHANDORF
Kenneth Schandorf of Schandorffitness.dk works primarily with clients online, helping them achieve their goals through a finely tuned approach to training and nutrition. Working with clients across Europe, Kenneth primarily works with weight loss programs aimed at losing body fat whilst maintaining and building muscle mass.
The campaign below is designed to do just that. We are programmed progressive overloads to increase your strength, coupled with high volume work to truly push your muscles.
The mentality is simple – push on every single set. If your set wasn’t tough, it was a warm up set and should be considered as such. This campaign’s goal is to, at the end of it have you feeling stronger and simply better in your day to day life.
Now, go get it.
PHILOSOPHY
ENTER THE VÆTTFANG
We couple big lifts together in trinity rotations to maximise work output and recovery throughout this campaign.
We have a balance of strength and hypertrophy pushing you into progressive overload – ensuring we are getting those heavy single reps at least once a week.
MODIFIERS
You’ll notice we are heavy on bench in our loadout – but with some alterations you can make any other compound lift your primary objective.
Your primary objectives are Days 1,3 and 5. Ensure that you rest certain muscle groups if needed on your isolation days. There should be zero compromise to your effectiveness on compound days.
If you follow this program for an extended duration – around the 6 week mark drop the sets and up the reps to mix things up. 4 x 6 becomes 2 x 15-20.
EXECUTE
DAY 1- COMPOUND
VÆTTFANG x1
Complete all sets of all exercises before moving on from x1. We recommend that you take 1 set of each exercise with 1-1.5 minute break between, cycling between all exercises.
SQUAT – 4X4-6 + 1RM
Hit one working set of your 4 for 4-6 reps after warming up, then build singles to a good form 1RM. Following this decrease weight and hit the remaining 3 sets of4-6.
BENCH – 4X5
Increasing weight if needed – all sets should be a struggle.
WEIGHTED PULL-UP – 4X5
Opt for a weight that tests but doesn’t require heavy kipping.
VÆTTFANG x2
Recommended engagement remains – alternate movements after each set to ensure 1 min rest is enough for optimal performance.
SHOULDER PRESS – 4 X 8-10
Standing – ensure you pick a load that challenges but doesn’t arch the back.
SEATED CABLE ROW 4 X 8-10
Quality of movement is key – with an acceptance of a slight kip on the last reps.
HIP THRUST – 4 X 8-10
Chin tucked, Spine neutral with a pause at the top of every controlled rep.
FINISHER
8 ROUNDS – CYCLE CRUNCHES
20 secs of work. 10 secs of recovery.
If you physically can’t complete another round – take a round of crunches as active recovery.
If you can’t complete the crunches – take a round of plank.
Regardless – complete 8 rounds.
DAY 2 – ISOLATION
ENGAGE
Start your workout with max effort sprints of some kind – bursts of maximum effort with a good amount of recovery. Suggested Fire Up below.
ASSAULT BIKE – 4 X 10 CAL’S
All out sprints with 1-1.5 mins recovery. Can be scaled to 7 cal’s to start with.
Progress by adding 2 calories per week up to a cap of 14. At this point reset to 10 cal’s and increase rounds.
ISOLATION – ALL MUSCLES FOR 3 SETS
3 sets to failure on a muscle before moving on to the next.
Biceps, Triceps, Shoulders, Quads, Hamstrings, Calves.
MAXIMUM EFFORT
For all of the above – you are free to mix the exercise and rep ranges for each exercise.
Add in drop sets, super sets – whatever you need to ensure every set is maximum effort to failure.
NON-PRIORITY ENGAGEMENTS
Our isolation days must not affect our performance on Days 1,3 and 5 – our compound lift days.
If a muscle feels entirely burned out – opt to recover it on your isolation day so that you aren’t sub optimal on your priority targets.
CONTEMPLATION
Light cardio work to finish off. Grind out some calories at a steady pace on your choice of equipment.
DAY 3 – COMPOUND
VÆTTFANG x1
Complete all sets of all exercises before moving on from x1. We recommend that you take 1 set of each exercise with 1-1.5 minute break between, cycling between all exercises.
DEADLIFT – 4 X 4-6 + 1RM
Hit one working set of 4-6 reps after warming up, then build to a good form 1RM. Following this decrease weight and hit 3×4-6.
BENCH – 4X5
Increasing weight if needed – all sets should be a struggle.
WEIGHTED CHIN-UP – 4X5
Opt for a weight that tests but doesn’t require heavy kipping.
VÆTTFANG x2
Standard Vættfang rules of engagement.
WALKING LUNGES – 4 X 8-10 E/L
Keep the core engaged with controlled movements on a challenging load.
DB SHOULDER PRESS – 4 X 8-10
Load as heavy as possible whilst keeping good form avoiding arching of the back.
SINGLE ARM DB ROW – 4 X 8-10
Quality of movement and range destroys max loading kipped movements.
FINISHER
HANGING 21’S x 3
The set: 7 Strict toes to bar / 7 L-Sit raises / 7 Knee Raises
Rest 2 mins in between.
DAY 4 – ISOLATION
ENGAGE
Start your workout with max effort sprints of some kind – bursts of maximum effort with a good amount of recovery. Suggested Fire Up below.
ASSAULT BIKE – 4 X 10 CAL’S
All out sprints with 1-1.5 mins recovery. Can be scaled to 7 cal’s to start with.
Progress by adding 2 calories per week up to a cap of 14. At this point reset to 10 cal’s and increase rounds.
ISOLATION – ALL MUSCLES FOR 3 SETS
3 sets to failure on a muscle before moving on to the next.
Biceps, Triceps, Shoulders, Quads, Hamstrings, Calves.
MAXIMUM EFFORT
For all of the above – you are free to mix the exercise and rep ranges for each exercise.
Add in drop sets, super sets – whatever you need to ensure every set is maximum effort to failure.
NON-PRIORITY ENGAGEMENTS
Our isolation days must not affect our performance on Days 1,3 and 5 – our compound lift days.
If a muscle feels entirely burned out – opt to recover it on your isolation day so that you aren’t sub optimal on your priority targets.
CONTEMPLATION
Light cardio work to finish off. Grind out some calories at a steady pace on your choice of equipment.
DAY 5 – COMPOUND
VÆTTFANG x1
Complete all sets of all exercises before moving on from x1. We recommend that you take 1 set of each exercise with 1-1.5 minute break between, cycling between all exercises.
BENCH – 4 X 4-6 + 1RM
Hit one working set of 4-6 reps after warming up, then build to a good form 1RM. Following this decrease weight and hit 3×4-6.
BULGARIAN SPLIT SQUAT – 4 X 8-10 E/L
8-10 reps on each leg. If you can do more, go heavier.
PULL DOWN – 4 x 8-10
If available opt for a neutral grip.
VÆTTFANG x2
Standard Vættfang rules of engagement.
ROMANIAN DEADLIFT – 4 X 8-10
Keep the core engaged with controlled movements on a challenging load.
THRUSTERS – 4 X 8-10
Take all the form cues from front squats and push press & apply.
ROW VARIANT – 4 X 8-10
Take a 2 arm row of your choice – Barebell rows, Pendlay rows etc are all viable options.
FINISHER
TRX COMPLEX x 3
The set: 10 knees to chest / 10 knees to alternating elbows / 10 climbers each leg.
Rest 2 mins in between.
