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
- LevelNovice, Intermediate, Beginner
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedFeb 15, 2024 03:41
- Last EditedJun 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.
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 Extension4 Sets
10-15 Reps
@7
5
Leg Curl4 Sets
10-15 Reps
@7.5
6
Seated Calf Raise4 Sets
15 Reps
@7
Day 3
1
Pendlay Row4 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 Pull4 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 Press3 Sets
10-15 Reps
@7
5
Skull Crusher3 Sets
10 Reps
@7
6
Single Arm Tricep Extension (Cable)4 Sets
15 Reps
@6