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RP (Renaissance Periodization) Thor program

by Jaime G.
204 athletes joined

Program Description

"Look like Thor" program as per Renaissance Periodization's video. Great people with a very informative channel. All credit to them, I've just transcribed it to the app. Check their channel/video for further information and nutrition recommendations. Progression: Tuesday/Thursday: - Stick to 2 sets for each exercise - Add a rep or 5 lbs/2kg per lift most weeks Monday/Wednesday/Friday: - Add a rep or 5 lbs/2kg per lift most weeks - Add a set per session to just one of the exercises if the exercise wasn't challenging enough and the target muscle wasn't sore/tired next session Deload every 4-8 weeks, whenever you can't make progressions: - Do only Monday and Thursday - Reduce weights, sets and reps by half After 8-16 weeks, repeat the program (Switching any exercises if so desired) or try a new program.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Dec 27, 2023 03:39
  • Last Edited
    Mar 28, 2025 07:42

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
15 reps
RPE 7
2
Pull-Up (Bodyweight)
2
15 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
15 reps
RPE 7
2
Good Morning
2
15 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
15 reps
RPE 7
4
Sit Up
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
20 reps
RPE 7
2
Upright Row (Barbell)
2
20 reps
RPE 7
3
Chest Supported Row (Machine)
2
20 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
20 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
15 reps
RPE 7
2
Hanging Leg Raise
2
15 reps
RPE 7
3
Walking Lunge (Dumbbell)
2
15 reps
RPE 7
4
Stiff Leg Deadlift
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
15 reps
RPE 7
2
Inverted Row
2
15 reps
RPE 7
3
Bicep Curl (Cable)
2
15 reps
RPE 7
4
Incline Curl (Dumbbell)
2
15 reps
RPE 7
5
Skull Crusher
2
15 reps
RPE 7
6
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
7
Upright Row (Cable)
2
15 reps
RPE 7
Week 1
1 / 1 Weeks
Day 1
1
Bent Over Row (Barbell)
2 Sets
15 Reps
@7
2
Pull-Up (Bodyweight)
2 Sets
15 Reps
@7
3
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@7
4
Bicep Curl (Dumbbell)
2 Sets
15 Reps
@7
5
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@7
Day 2
1
High Bar Squat (Barbell)
2 Sets
15 Reps
@7
2
Good Morning
2 Sets
15 Reps
@7
3
Incline Bench Press (Dumbbell)
2 Sets
15 Reps
@7
4
Sit Up
2 Sets
15 Reps
@7
Day 3
1
Lateral Raise (Cable)
2 Sets
20 Reps
@7
2
Upright Row (Barbell)
2 Sets
20 Reps
@7
3
Chest Supported Row (Machine)
2 Sets
20 Reps
@7
4
Bicep Curl (EZ Bar)
2 Sets
20 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
2 Sets
20 Reps
@7
Day 4
1
Chest Press (Machine)
2 Sets
15 Reps
@7
2
Hanging Leg Raise
2 Sets
15 Reps
@7
3
Walking Lunge (Dumbbell)
2 Sets
15 Reps
@7
4
Stiff Leg Deadlift
2 Sets
15 Reps
@7
Day 5
1
Pull-Up (Bodyweight)
2 Sets
15 Reps
@7
2
Inverted Row
2 Sets
15 Reps
@7
3
Bicep Curl (Cable)
2 Sets
15 Reps
@7
4
Incline Curl (Dumbbell)
2 Sets
15 Reps
@7
5
Skull Crusher
2 Sets
15 Reps
@7
6
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@7
7
Upright Row (Cable)
2 Sets
15 Reps
@7