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BoostcampPNG

Thor RP Pogram

by Dimitri Z.
2 athletes joined

Program Description

Blow up your back, shoulders and arms.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 06, 2025 10:11
  • Last Edited
    Jan 23, 2025 11:10
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 7
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 7
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7
5
Tricep Extension (Barbell)
2
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
-
2
Chin-Up (Bodyweight)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-15 reps
-
5
Tricep Extension (Barbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
-
2
Chin-Up (Bodyweight)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-15 reps
-
5
Tricep Extension (Barbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
-
2
Chin-Up (Bodyweight)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-15 reps
-
5
Tricep Extension (Barbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
-
2
Chin-Up (Bodyweight)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-15 reps
-
5
Tricep Extension (Barbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
-
2
Chin-Up (Bodyweight)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-15 reps
-
5
Tricep Extension (Barbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
-
2
Chin-Up (Bodyweight)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-15 reps
-
5
Tricep Extension (Barbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
-
2
Chin-Up (Bodyweight)
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Bicep Curl (Dumbbell)
2
-
5
Tricep Extension (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
RPE 7
2
Good Morning
2
10-15 reps
RPE 7
3
Incline Bench Press (Barbell)
2
10-15 reps
RPE 7
4
Abs Crunch (Weighted)
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
-
2
Good Morning
2
10-15 reps
-
3
Incline Bench Press (Barbell)
2
10-15 reps
-
4
Abs Crunch (Weighted)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
-
2
Good Morning
2
10-15 reps
-
3
Incline Bench Press (Barbell)
2
10-15 reps
-
4
Abs Crunch (Weighted)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
-
2
Good Morning
2
10-15 reps
-
3
Incline Bench Press (Barbell)
2
10-15 reps
-
4
Abs Crunch (Weighted)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
-
2
Good Morning
2
10-15 reps
-
3
Incline Bench Press (Barbell)
2
10-15 reps
-
4
Abs Crunch (Weighted)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
-
2
Good Morning
2
10-15 reps
-
3
Incline Bench Press (Barbell)
2
10-15 reps
-
4
Abs Crunch (Weighted)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
-
2
Good Morning
2
10-15 reps
-
3
Incline Bench Press (Barbell)
2
10-15 reps
-
4
Abs Crunch (Weighted)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-15 reps
-
2
Hanging Leg Raise
2
10-15 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
-
4
Stiff Leg Deadlift
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7
2
Upright Row (Barbell)
2
10-15 reps
RPE 7
3
Dumbbell Row
2
10-15 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 7
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Upright Row (Barbell)
2
10-15 reps
-
3
Dumbbell Row
2
10-15 reps
-
4
Bicep Curl (EZ Bar)
2
10-15 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Upright Row (Barbell)
2
10-15 reps
-
3
Dumbbell Row
2
10-15 reps
-
4
Bicep Curl (EZ Bar)
2
10-15 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Upright Row (Barbell)
2
10-15 reps
-
3
Dumbbell Row
2
10-15 reps
-
4
Bicep Curl (EZ Bar)
2
10-15 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Upright Row (Barbell)
2
10-15 reps
-
3
Dumbbell Row
2
10-15 reps
-
4
Bicep Curl (EZ Bar)
2
10-15 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Upright Row (Barbell)
2
10-15 reps
-
3
Dumbbell Row
2
10-15 reps
-
4
Bicep Curl (EZ Bar)
2
10-15 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Upright Row (Barbell)
2
10-15 reps
-
3
Dumbbell Row
2
10-15 reps
-
4
Bicep Curl (EZ Bar)
2
10-15 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-15 reps
RPE 7
2
Hanging Leg Raise
2
10-15 reps
RPE 7
3
Lunge (Dumbbell)
2
10-15 reps
RPE 7
4
Stiff Leg Deadlift
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-15 reps
-
2
Hanging Leg Raise
2
10-15 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
-
4
Stiff Leg Deadlift
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-15 reps
-
2
Hanging Leg Raise
2
10-15 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
-
4
Stiff Leg Deadlift
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-15 reps
-
2
Hanging Leg Raise
2
10-15 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
-
4
Stiff Leg Deadlift
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-15 reps
-
2
Hanging Leg Raise
2
10-15 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
-
4
Stiff Leg Deadlift
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-15 reps
-
2
Hanging Leg Raise
2
10-15 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
-
4
Stiff Leg Deadlift
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-15 reps
-
2
Hanging Leg Raise
2
10-15 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
-
4
Stiff Leg Deadlift
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
2
10-15 reps
RPE 7
2
Lat Prayer
2
10-15 reps
RPE 7
3
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
4
Reverse Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7
5
Skull Crusher
2
10-15 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 7
7
Shrug (Barbell)
2
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
2
10-15 reps
-
2
Lat Prayer
2
10-15 reps
-
3
Incline Curl (Dumbbell)
2
10-15 reps
-
4
Reverse Bicep Curl (Dumbbell)
2
10-15 reps
-
5
Skull Crusher
2
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
7
Shrug (Barbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
2
10-15 reps
-
2
Lat Prayer
2
10-15 reps
-
3
Incline Curl (Dumbbell)
2
10-15 reps
-
4
Reverse Bicep Curl (Dumbbell)
2
10-15 reps
-
5
Skull Crusher
2
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
7
Shrug (Barbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
2
10-15 reps
-
2
Lat Prayer
2
10-15 reps
-
3
Incline Curl (Dumbbell)
2
10-15 reps
-
4
Reverse Bicep Curl (Dumbbell)
2
10-15 reps
-
5
Skull Crusher
2
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
7
Shrug (Barbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
2
10-15 reps
-
2
Lat Prayer
2
10-15 reps
-
3
Incline Curl (Dumbbell)
2
10-15 reps
-
4
Reverse Bicep Curl (Dumbbell)
2
10-15 reps
-
5
Skull Crusher
2
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
7
Shrug (Barbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
2
10-15 reps
-
2
Lat Prayer
2
10-15 reps
-
3
Incline Curl (Dumbbell)
2
10-15 reps
-
4
Reverse Bicep Curl (Dumbbell)
2
10-15 reps
-
5
Skull Crusher
2
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
7
Shrug (Barbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
2
10-15 reps
-
2
Lat Prayer
2
10-15 reps
-
3
Incline Curl (Dumbbell)
2
10-15 reps
-
4
Reverse Bicep Curl (Dumbbell)
2
10-15 reps
-
5
Skull Crusher
2
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
7
Shrug (Barbell)
2
10-15 reps
-
Week 1
1 / 8 Weeks
Day 5
1
Inverted Row
2 Sets
10-15 Reps
@7
2
Lat Prayer
2 Sets
10-15 Reps
@7
3
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@7
4
Reverse Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@7
5
Skull Crusher
2 Sets
10-15 Reps
@7
6
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
@7
7
Shrug (Barbell)
2 Sets
10-15 Reps
@7
Day 4
1
Bench Press (Barbell)
2 Sets
10-15 Reps
@7
2
Hanging Leg Raise
2 Sets
10-15 Reps
@7
3
Lunge (Dumbbell)
2 Sets
10-15 Reps
@7
4
Stiff Leg Deadlift
2 Sets
10-15 Reps
@7
Day 3
1
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@7
2
Upright Row (Barbell)
2 Sets
10-15 Reps
@7
3
Dumbbell Row
2 Sets
10-15 Reps
@7
4
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@7
5
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@7
Day 2
1
High Bar Squat (Barbell)
2 Sets
10-15 Reps
@7
2
Good Morning
2 Sets
10-15 Reps
@7
3
Incline Bench Press (Barbell)
2 Sets
10-15 Reps
@7
4
Abs Crunch (Weighted)
2 Sets
10-15 Reps
@7
Day 1
1
Bent Over Row (Barbell)
2 Sets
10-15 Reps
@7
2
Chin-Up (Bodyweight)
2 Sets
AMRAP
@7
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@7
4
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@7
5
Tricep Extension (Barbell)
2 Sets
10-15 Reps
@7