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BoostcampPNG

Three Day Thor

by Rich P.
27 athletes joined

Program Description

Push / Legs / Pull Workout Based on Chris Hemsworth Thor workout over a three days a week for 12 weeks Ideally use a fourth day for a long cardio / conditioning day.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 15, 2024 03:41
  • Last Edited
    Jun 19, 2024 07:29

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
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
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 6
4
Arnold Press
3
10-15 reps
RPE 7
5
Skull Crusher
3
10 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 6
4
Arnold Press
3
10-15 reps
RPE 7
5
Skull Crusher
3
10 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 6
4
Arnold Press
3
10-15 reps
RPE 7
5
Skull Crusher
3
10 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 6
4
Arnold Press
3
10-15 reps
RPE 7
5
Skull Crusher
3
10 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 6
4
Arnold Press
3
10-15 reps
RPE 7
5
Skull Crusher
3
10 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 6
4
Arnold Press
3
10-15 reps
RPE 7
5
Skull Crusher
3
10 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 6
4
Arnold Press
3
10-15 reps
RPE 7
5
Skull Crusher
3
10 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 6
4
Arnold Press
3
10-15 reps
RPE 7
5
Skull Crusher
3
10 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 6
4
Arnold Press
3
10-15 reps
RPE 7
5
Skull Crusher
3
10 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 6
4
Arnold Press
3
10-15 reps
RPE 7
5
Skull Crusher
3
10 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 6
4
Arnold Press
3
10-15 reps
RPE 7
5
Skull Crusher
3
10 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 6
4
Arnold Press
3
10-15 reps
RPE 7
5
Skull Crusher
3
10 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
10 reps
RPE 7
3
Reverse Lunge (Barbell)
4
12 reps
RPE 7
4
Leg Extension
4
10-15 reps
RPE 7
5
Leg Curl
4
10-15 reps
RPE 7.5
6
Seated Calf Raise
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
10 reps
RPE 7
3
Reverse Lunge (Barbell)
4
12 reps
RPE 7
4
Leg Extension
4
10-15 reps
RPE 7
5
Leg Curl
4
10-15 reps
RPE 7.5
6
Seated Calf Raise
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
10 reps
RPE 7
3
Reverse Lunge (Barbell)
4
12 reps
RPE 7
4
Leg Extension
4
10-15 reps
RPE 7
5
Leg Curl
4
10-15 reps
RPE 7.5
6
Seated Calf Raise
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
10 reps
RPE 7
3
Reverse Lunge (Barbell)
4
12 reps
RPE 7
4
Leg Extension
4
10-15 reps
RPE 7
5
Leg Curl
4
10-15 reps
RPE 7.5
6
Seated Calf Raise
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
10 reps
RPE 7
3
Reverse Lunge (Barbell)
4
12 reps
RPE 7
4
Leg Extension
4
10-15 reps
RPE 7
5
Leg Curl
4
10-15 reps
RPE 7.5
6
Seated Calf Raise
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
10 reps
RPE 7
3
Reverse Lunge (Barbell)
4
12 reps
RPE 7
4
Leg Extension
4
10-15 reps
RPE 7
5
Leg Curl
4
10-15 reps
RPE 7.5
6
Seated Calf Raise
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
10 reps
RPE 7
3
Reverse Lunge (Barbell)
4
12 reps
RPE 7
4
Leg Extension
4
10-15 reps
RPE 7
5
Leg Curl
4
10-15 reps
RPE 7.5
6
Seated Calf Raise
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
10 reps
RPE 7
3
Reverse Lunge (Barbell)
4
12 reps
RPE 7
4
Leg Extension
4
10-15 reps
RPE 7
5
Leg Curl
4
10-15 reps
RPE 7.5
6
Seated Calf Raise
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
10 reps
RPE 7
3
Reverse Lunge (Barbell)
4
12 reps
RPE 7
4
Leg Extension
4
10-15 reps
RPE 7
5
Leg Curl
4
10-15 reps
RPE 7.5
6
Seated Calf Raise
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
10 reps
RPE 7
3
Reverse Lunge (Barbell)
4
12 reps
RPE 7
4
Leg Extension
4
10-15 reps
RPE 7
5
Leg Curl
4
10-15 reps
RPE 7.5
6
Seated Calf Raise
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
10 reps
RPE 7
3
Reverse Lunge (Barbell)
4
12 reps
RPE 7
4
Leg Extension
4
10-15 reps
RPE 7
5
Leg Curl
4
10-15 reps
RPE 7.5
6
Seated Calf Raise
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
10 reps
RPE 7
3
Reverse Lunge (Barbell)
4
12 reps
RPE 7
4
Leg Extension
4
10-15 reps
RPE 7
5
Leg Curl
4
10-15 reps
RPE 7.5
6
Seated Calf Raise
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 7
3
Shrug (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
4
12 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
4
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 7
7
Incline Curl (Dumbbell)
3
10 reps
RPE 6
8
Face Pull
4
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 7
3
Shrug (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
4
12 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
4
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 7
7
Incline Curl (Dumbbell)
3
10 reps
RPE 6
8
Face Pull
4
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 7
3
Shrug (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
4
12 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
4
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 7
7
Incline Curl (Dumbbell)
3
10 reps
RPE 6
8
Face Pull
4
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 7
3
Shrug (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
4
12 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
4
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 7
7
Incline Curl (Dumbbell)
3
10 reps
RPE 6
8
Face Pull
4
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 7
3
Shrug (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
4
12 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
4
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 7
7
Incline Curl (Dumbbell)
3
10 reps
RPE 6
8
Face Pull
4
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 7
3
Shrug (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
4
12 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
4
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 7
7
Incline Curl (Dumbbell)
3
10 reps
RPE 6
8
Face Pull
4
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 7
3
Shrug (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
4
12 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
4
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 7
7
Incline Curl (Dumbbell)
3
10 reps
RPE 6
8
Face Pull
4
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 7
3
Shrug (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
4
12 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
4
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 7
7
Incline Curl (Dumbbell)
3
10 reps
RPE 6
8
Face Pull
4
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 7
3
Shrug (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
4
12 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
4
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 7
7
Incline Curl (Dumbbell)
3
10 reps
RPE 6
8
Face Pull
4
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 7
3
Shrug (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
4
12 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
4
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 7
7
Incline Curl (Dumbbell)
3
10 reps
RPE 6
8
Face Pull
4
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 7
3
Shrug (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
4
12 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
4
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 7
7
Incline Curl (Dumbbell)
3
10 reps
RPE 6
8
Face Pull
4
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 7
3
Shrug (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
4
12 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
4
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 7
7
Incline Curl (Dumbbell)
3
10 reps
RPE 6
8
Face Pull
4
15 reps
RPE 6
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
@8
2
Zercher Squat (Barbell)
4 Sets
10 Reps
@7
3
Reverse Lunge (Barbell)
4 Sets
12 Reps
@7
4
Leg Extension
4 Sets
10-15 Reps
@7
5
Leg Curl
4 Sets
10-15 Reps
@7.5
6
Seated Calf Raise
4 Sets
15 Reps
@7
Day 3
1
Pendlay Row
4 Sets
8-10 Reps
@8
2
Single Arm Row (Dumbbell)
4 Sets
10-12 Reps
@7
3
Shrug (Dumbbell)
3 Sets
10-12 Reps
@8
4
One Arm Lateral Raise (Cable)
4 Sets
12 Reps
@6
5
Seated Wide-Grip Row (Cable)
4 Sets
10-12 Reps
@8
6
Bicep Curl (EZ Bar)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@7
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
@6
8
Face Pull
4 Sets
15 Reps
@6
Day 1
1
Bench Press (Barbell)
4 Sets
8-10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8.5
3
Chest Fly (Cable)
3 Sets
12-15 Reps
@6
4
Arnold Press
3 Sets
10-15 Reps
@7
5
Skull Crusher
3 Sets
10 Reps
@7
6
Single Arm Tricep Extension (Cable)
4 Sets
15 Reps
@6