Train Like a NORTHMAN Viking: Strength, Power, and Endurance

The NORTHMAN Viking physique is built on raw strength, explosive power, and functional endurance. To truly train like a NORTHMAN Viking, you need a combination of heavy resistance training, core stability, and mobility work. This training style does not just focus on aesthetic muscle growth but also on building a body that can perform, endure, and dominate—whether in battle or in the gym.

In this session, I took Alex Costa through a Viking-style training program, inspired by my work with Alexander Skarsgård for The Northman. The focus was on back and shoulders, two of the most crucial muscle groups for developing the broad, powerful Viking frame. If you want to move like a warrior, not just look like one, this workout is for you.

The Key Elements of NORTHMAN Viking Training

Before jumping into the workout breakdown, let’s go over what makes Viking-style training unique. The goal is not just to lift heavy but to train with purpose and function.

• Build a Thick Upper Body – Vikings relied on their back and shoulders for battle, so compound lifts like rows, pull-downs, and loaded carries are essential.

• Develop Explosive Power – Movements like wood chops and dynamic rotations replicate the mechanics of swinging an axe or sword, strengthening the core and upper body.

• Strengthen Core Stability – Viking warriors had powerful cores, which helped them stay balanced in combat. Exercises like kneeling halos and rolling knee tucks build that deep core strength.

The NORTHMAN Viking Training Session

1. Warm-Up: Assault Bike (5 minutes)

Before diving into heavy lifting, it is crucial to prepare the body. The assault bike is ideal for this workout because it warms up both the upper and lower body, while increasing heart rate and mobility.

• Maintain a comfortable but steady pace

• Engage the arms and shoulders while keeping posture upright

• Focus on controlled breathing to prepare for the workout

2. Farmer’s Walks (40 steps forward, 40 steps back)

A Viking warrior needed grip strength, a powerful core, and endurance. Farmer’s walks mimic carrying heavy weapons and shields, making them a staple of Viking-style training.

• Keep your shoulders back and neck in a neutral position

• Walk with control, minimizing unnecessary side-to-side movement

• This builds forearm strength, core stability, and postural endurance

Why it works: This movement activates the entire upper body while reinforcing functional strength.

3. Superband Wood Chops (15 reps per side)

This movement replicates the force and coordination required to swing an axe—perfect for training like a NORTHMAN Viking.

• Hold the band in front of your chest and rotate your core to generate power

• Imagine chopping through an opponent or tree, using full-body engagement

• Keep your arms steady and controlled, focusing on rotation, not arm strength

Why it works: Strengthens the core, obliques, and shoulders, while reinforcing Viking-style rotational power.

4. Barbell Rows (6-8 reps, 4 sets)

To achieve a broad, thick back like a Viking, barbell rows are essential. This compound lift targets the lats, traps, and rhomboids for full upper-back development.

• Maintain a neutral spine and hinge at the hips

• Pull the barbell toward your lower ribs, squeezing the shoulder blades together

• Control the eccentric phase (lowering the bar slowly) to maximize muscle engagement

Why it works: Builds upper-body size and strength, which was critical for Viking warriors in battle.

5. Lat Pulldown (Wide Grip) (10 reps, 3 sets)

A powerful Viking warrior needs strong lats for pulling and gripping. The lat pulldown develops back width and grip endurance.

• Focus on two distinct motions: first, depress the shoulders, then pull the bar down

• Maintain strict form, keeping your chest forward and core engaged

• Avoid rushing the movement—slow eccentric phases build better muscle activation

Why it works: Strengthens pulling power and back width, crucial for battle-ready strength.

6. Arm Lift Rotations + Dumbbell Romanian Deadlifts (Superset, 3 sets)

This superset enhances core stability and posterior chain strength, making it essential for a warrior’s endurance.

Arm Lift Rotations (10 reps per side)

• Start in a push-up position, gripping a dumbbell

• Rotate fully, aligning your arms in a straight vertical line

• Focus on control and core stability throughout the movement

Dumbbell Romanian Deadlifts (8 reps)

• Hinge at the hips, keeping a straight back

• Lower the dumbbells until you feel a stretch in your hamstrings

• Explosively drive through the hips to stand tall

Why it works: This targets stability, core strength, and posterior chain activation, all crucial for Viking-like athleticism.

7. Kneeling Halo + Lateral Raises (Superset, 3 sets)

This combo strengthens shoulder mobility and upper-body endurance, two critical aspects of Viking-style combat.

Kneeling Halo (10 reps)

• Keep the core tight and the elbows close

• Slowly circle the weight around your head, ensuring full control

• Avoid excessive movement—this shoulder mobility drill is all about stability

Lateral Raises (10 reps)

• Lift outward (not upward) to engage the lateral delts

• Toward the top of the movement, rotate your pinky finger slightly upward

• Keep the shoulder, elbow, and wrist aligned for maximum effectiveness

Why it works: Helps develop shoulder endurance, control, and definition, all essential for Viking warriors who needed durable, resilient shoulders.

8. Core Finisher: Rolling Knee Tucks (1 Minute, 4 Sets)

A Viking’s core stability was the foundation of his power. This final exercise focuses on deep core activation and full-body control.

• Start in a hollow hold position, knees bent

• Slowly roll out to a 45-degree angle, keeping the core engaged

• Bring the knee closest to the ground up before rolling back

Why it works: Strengthens the deep core muscles, which stabilize the body and transfer power through every movement.

Final Thoughts: Train Like a NORTHMAN Viking

Training like a NORTHMAN Viking is not just about building muscle—it is about becoming strong, mobile, and battle-ready. This workout is designed to help you develop raw power, functional endurance, and total-body athleticism, just like the Viking warriors of history.

If you want to train like Alexander Skarsgård did for The Northman, you can access my full Viking training programs inside the Magnus Method App. Get detailed workouts, video demonstrations, and expert coaching to help you achieve the ultimate Viking physique.

Start your transformation today—download the Magnus Method App and Train Like a NORTHMAN Viking.

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