RP Thor- Modified

This program mainly on back, shoulders and arms to recreate Chris Hemsworth’s look in Love and Thunder. 

Progression plan:
At first, 3 RIR for all lifts.
Tuesdays and Thursdays. 2 sets per ex, but add rep or 5 pounds most weeks
Mondays, Wednesdays, Fridays. If not challenging, add 1 set per ex.

Deload every 4-8 weeks
Only Monday and Thursday.
Reduce weights, sets, and reps by 50 percent Do program 8-16 weeks. Assess progress.
Repeat or, if bored, change component exercise.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Pull-Up (Bodyweight)

Inverted Row

Bicep Curl (Cable)

Incline Curl (Dumbbell)

Skull Crusher

Overhead Tricep Extension (Cable)

Upright Row (Cable)

Decline Sit Up (Weighted)

Leg Raise (Captain's Chair)

Bent Over Row (Barbell)

Chin-Up (Bodyweight)

Lateral Raise (Dumbbell)

Bicep Curl (Dumbbell)

French Press

Wrist Curls

Hanging Leg Raise

Lateral Raise (Cable)

Upright Row (Barbell)

Chest Supported Row (Machine)

Pullover (Dumbbell)

Shrug (Trap Bar)

Bicep Curl (EZ Bar)

Tricep Pushdown (Cable)

Windshield Wipers

Squat (Barbell)

Good Morning

Seated Calf Raise

Incline Bench Press (Dumbbell)

Dip (Weighted)

Neck Extension

Deload week. Cut weight in half. Recovery. Can repeat program if getting good results 

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