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Thor Plan

by Eduardo M.
11 athletes joined
4.0
(1 rating)

Program Description

Be Thor

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jan 09, 2024 07:09
  • Last Edited
    May 09, 2024 03:11
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 6.5
2
Underhand Lat Pulldown
2
10-15 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 6.5
2
Underhand Lat Pulldown
2
10-15 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 6.5
2
Underhand Lat Pulldown
2
10-15 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 6.5
2
Underhand Lat Pulldown
2
10-15 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 6.5
2
Underhand Lat Pulldown
2
10-15 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 6.5
2
Underhand Lat Pulldown
2
10-15 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 6.5
2
Underhand Lat Pulldown
2
10-15 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 6.5
2
Underhand Lat Pulldown
2
10-15 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 6.5
2
Underhand Lat Pulldown
2
10-15 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 6.5
2
Underhand Lat Pulldown
2
10-15 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 6.5
2
Underhand Lat Pulldown
2
10-15 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 6.5
2
Underhand Lat Pulldown
2
10-15 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
RPE 8
2
Good Morning
2
10-15 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 6
4
Sit Up
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
RPE 8
2
Good Morning
2
10-15 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 6
4
Sit Up
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
RPE 8
2
Good Morning
2
10-15 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 6
4
Sit Up
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
2
10-15 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
RPE 7
4
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
RPE 8
2
Good Morning
2
10-15 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 6
4
Sit Up
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
RPE 8
2
Good Morning
2
10-15 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 6
4
Sit Up
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
RPE 8
2
Good Morning
2
10-15 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 6
4
Sit Up
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
2
10-15 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
RPE 7
4
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
RPE 8
2
Good Morning
2
10-15 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 6
4
Sit Up
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
RPE 8
2
Good Morning
2
10-15 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 6
4
Sit Up
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
RPE 8
2
Good Morning
2
10-15 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 6
4
Sit Up
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
2
10-15 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
RPE 7
4
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
10-15 reps
RPE 6.5
2
Upright Row (Barbell)
2
10-15 reps
RPE 6.5
3
Chest Supported Row (Machine)
2
10-15 reps
RPE 7.5
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
10-15 reps
RPE 6.5
2
Upright Row (Barbell)
2
10-15 reps
RPE 6.5
3
Chest Supported Row (Machine)
2
10-15 reps
RPE 7.5
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
10-15 reps
RPE 6.5
2
Upright Row (Barbell)
2
10-15 reps
RPE 6.5
3
Chest Supported Row (Machine)
2
10-15 reps
RPE 7.5
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
10-15 reps
RPE 6.5
2
Upright Row (Barbell)
2
10-15 reps
RPE 6.5
3
Chest Supported Row (Machine)
2
10-15 reps
RPE 7.5
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
10-15 reps
RPE 6.5
2
Upright Row (Barbell)
2
10-15 reps
RPE 6.5
3
Chest Supported Row (Machine)
2
10-15 reps
RPE 7.5
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
10-15 reps
RPE 6.5
2
Upright Row (Barbell)
2
10-15 reps
RPE 6.5
3
Chest Supported Row (Machine)
2
10-15 reps
RPE 7.5
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
10-15 reps
RPE 6.5
2
Upright Row (Barbell)
2
10-15 reps
RPE 6.5
3
Chest Supported Row (Machine)
2
10-15 reps
RPE 7.5
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
10-15 reps
RPE 6.5
2
Upright Row (Barbell)
2
10-15 reps
RPE 6.5
3
Chest Supported Row (Machine)
2
10-15 reps
RPE 7.5
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
10-15 reps
RPE 6.5
2
Upright Row (Barbell)
2
10-15 reps
RPE 6.5
3
Chest Supported Row (Machine)
2
10-15 reps
RPE 7.5
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
2
10-15 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
RPE 7
4
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
2
10-15 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
RPE 7
4
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
2
10-15 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
RPE 7
4
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
2
10-15 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
RPE 7
4
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
2
10-15 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
RPE 7
4
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
2
10-15 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
RPE 7
4
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
2
10-15 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
RPE 7
4
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
2
10-15 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
RPE 7
4
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
2
10-15 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
RPE 7
4
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-15 reps
RPE 7.5
2
Inverted Row
2
10-15 reps
RPE 7.5
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7.5
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 7
6
Upright Row (Cable)
2
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-15 reps
RPE 7.5
2
Inverted Row
2
10-15 reps
RPE 7.5
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7.5
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 7
6
Upright Row (Cable)
2
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-15 reps
RPE 7.5
2
Inverted Row
2
10-15 reps
RPE 7.5
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7.5
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 7
6
Upright Row (Cable)
2
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-15 reps
RPE 7.5
2
Inverted Row
2
10-15 reps
RPE 7.5
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7.5
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 7
6
Upright Row (Cable)
2
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-15 reps
RPE 7.5
2
Inverted Row
2
10-15 reps
RPE 7.5
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7.5
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 7
6
Upright Row (Cable)
2
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-15 reps
RPE 7.5
2
Inverted Row
2
10-15 reps
RPE 7.5
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7.5
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 7
6
Upright Row (Cable)
2
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-15 reps
RPE 7.5
2
Inverted Row
2
10-15 reps
RPE 7.5
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7.5
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 7
6
Upright Row (Cable)
2
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-15 reps
RPE 7.5
2
Inverted Row
2
10-15 reps
RPE 7.5
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7.5
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 7
6
Upright Row (Cable)
2
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-15 reps
RPE 7.5
2
Inverted Row
2
10-15 reps
RPE 7.5
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7.5
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 7
6
Upright Row (Cable)
2
10-15 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bent Over Row (Barbell)
2 Sets
10-15 Reps
@6.5
2
Underhand Lat Pulldown
2 Sets
10-15 Reps
@6.5
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@7.5
4
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@7.5
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@8
Day 5
1
Lat Pulldown
2 Sets
10-15 Reps
@7.5
2
Inverted Row
2 Sets
10-15 Reps
@7.5
3
Bicep Curl (Cable)
2 Sets
10-15 Reps
@7.5
4
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@7
6
Upright Row (Cable)
2 Sets
10-15 Reps
@7
Day 2
1
High Bar Squat (Barbell)
2 Sets
10-15 Reps
@8
2
Good Morning
2 Sets
10-15 Reps
@9.5
3
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@6
4
Sit Up
1 Set
50 Reps
@10
Day 3
1
Cable Crossover
2 Sets
10-15 Reps
@6.5
2
Upright Row (Barbell)
2 Sets
10-15 Reps
@6.5
3
Chest Supported Row (Machine)
2 Sets
10-15 Reps
@7.5
4
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@8
5
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
@8
Day 4
1
Chest Press (Machine)
2 Sets
10-15 Reps
@6.5
2
Leg Raise (Captain's Chair)
2 Sets
10-15 Reps
-
3
Lunge (Dumbbell)
2 Sets
10-15 Reps
@7
4
Stiff Leg Deadlift (Dumbbell)
2 Sets
10-15 Reps
@8