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Thor workout RP 8 week program

by Johanens Opdøl Jacobsen

Program Description

Back shoulder and arms focused 3x a week,with abs and legs and chest twice a week. Deload as described after 4 weeks or so. this is the exact program as designed by Renaissance periodization and Dr. Mike Israetel link to full video https://youtu.be/IjEl1m-Ef1M?si=quhjKfmLLW134aM2

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 19, 2025 08:55
  • Last Edited
    May 19, 2025 08:55

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.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13%
Biceps
12.6%
Triceps
11.3%
Lats
9.6%
Middle Delts
9.6%
Front Delts
9.1%
Glutes
6.1%
Quadriceps
6.1%
Abs
6.1%
Hamstrings
4.8%
Chest
4.3%
Lower Back
3%
Forearms
2.2%
Adductors
1.3%
Rear Delts
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
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
Incline Curl (Dumbbell)
2
15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
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
Incline Curl (Dumbbell)
2
15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
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
Incline Curl (Dumbbell)
2
15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
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
Incline Curl (Dumbbell)
2
15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
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
Incline Curl (Dumbbell)
2
15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
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
Incline Curl (Dumbbell)
2
15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
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
Incline Curl (Dumbbell)
2
15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
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
Incline 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
13 reps
RPE 7
2
Good Morning
2
13 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
15 reps
RPE 7
4
Decline Crunch
2
13 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
15 reps
RPE 7
4
Decline Crunch
2
13 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
15 reps
RPE 7
4
Decline Crunch
2
13 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
15 reps
RPE 7
4
Decline Crunch
2
13 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
15 reps
RPE 7
4
Decline Crunch
2
13 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
15 reps
RPE 7
4
Decline Crunch
2
13 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
15 reps
RPE 7
4
Decline Crunch
2
13 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
15 reps
RPE 7
4
Decline Crunch
2
13 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
17 reps
RPE 7
2
Upright Row (Barbell)
2
17 reps
RPE 7
3
Chest Supported Row (Machine)
2
17 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
17 reps
RPE 7
5
Tricep Pushdown (Cable)
2
17 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
17 reps
RPE 7
2
Upright Row (Barbell)
2
17 reps
RPE 7
3
Chest Supported Row (Machine)
2
17 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
17 reps
RPE 7
5
Tricep Pushdown (Cable)
2
17 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
17 reps
RPE 7
2
Upright Row (Barbell)
2
17 reps
RPE 7
3
Chest Supported Row (Machine)
2
17 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
17 reps
RPE 7
5
Tricep Pushdown (Cable)
2
17 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
17 reps
RPE 7
2
Upright Row (Barbell)
2
17 reps
RPE 7
3
Chest Supported Row (Machine)
2
17 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
17 reps
RPE 7
5
Tricep Pushdown (Cable)
2
17 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
17 reps
RPE 7
2
Upright Row (Barbell)
2
17 reps
RPE 7
3
Chest Supported Row (Machine)
2
17 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
17 reps
RPE 7
5
Tricep Pushdown (Cable)
2
17 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
17 reps
RPE 7
2
Upright Row (Barbell)
2
17 reps
RPE 7
3
Chest Supported Row (Machine)
2
17 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
17 reps
RPE 7
5
Tricep Pushdown (Cable)
2
17 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
17 reps
RPE 7
2
Upright Row (Barbell)
2
17 reps
RPE 7
3
Chest Supported Row (Machine)
2
17 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
17 reps
RPE 7
5
Tricep Pushdown (Cable)
2
17 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
17 reps
RPE 7
2
Upright Row (Barbell)
2
17 reps
RPE 7
3
Chest Supported Row (Machine)
2
17 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
17 reps
RPE 7
5
Tricep Pushdown (Cable)
2
17 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
13 reps
RPE 7
2
Hanging Leg Raise
2
13 reps
RPE 7
3
Walking Lunge (Dumbbell)
2
13 reps
RPE 7
4
Deadlift (Dumbbell)
2
13 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
13 reps
RPE 7
2
Hanging Leg Raise
2
13 reps
RPE 7
3
Walking Lunge (Dumbbell)
2
13 reps
RPE 7
4
Deadlift (Dumbbell)
2
13 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
13 reps
RPE 7
2
Hanging Leg Raise
2
13 reps
RPE 7
3
Walking Lunge (Dumbbell)
2
13 reps
RPE 7
4
Deadlift (Dumbbell)
2
13 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
13 reps
RPE 7
2
Hanging Leg Raise
2
13 reps
RPE 7
3
Walking Lunge (Dumbbell)
2
13 reps
RPE 7
4
Deadlift (Dumbbell)
2
13 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
13 reps
RPE 7
2
Hanging Leg Raise
2
13 reps
RPE 7
3
Walking Lunge (Dumbbell)
2
13 reps
RPE 7
4
Deadlift (Dumbbell)
2
13 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
13 reps
RPE 7
2
Hanging Leg Raise
2
13 reps
RPE 7
3
Walking Lunge (Dumbbell)
2
13 reps
RPE 7
4
Deadlift (Dumbbell)
2
13 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
13 reps
RPE 7
2
Hanging Leg Raise
2
13 reps
RPE 7
3
Walking Lunge (Dumbbell)
2
13 reps
RPE 7
4
Deadlift (Dumbbell)
2
13 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
13 reps
RPE 7
2
Hanging Leg Raise
2
13 reps
RPE 7
3
Walking Lunge (Dumbbell)
2
13 reps
RPE 7
4
Deadlift (Dumbbell)
2
13 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
13 reps
RPE 7
2
Inverted Row
2
13 reps
RPE 7
3
Bicep Curl (Cable)
2
13 reps
RPE 7
4
Incline Curl (Dumbbell)
2
13 reps
RPE 7
5
Skull Crusher
2
13 reps
RPE 7
6
Tricep Extension (Cable)
2
13 reps
RPE 7
7
Upright Row (Cable)
2
13 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
13 reps
RPE 7
2
Inverted Row
2
13 reps
RPE 7
3
Bicep Curl (Cable)
2
13 reps
RPE 7
4
Incline Curl (Dumbbell)
2
13 reps
RPE 7
5
Skull Crusher
2
13 reps
RPE 7
6
Tricep Extension (Cable)
2
13 reps
RPE 7
7
Upright Row (Cable)
2
13 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
13 reps
RPE 7
2
Inverted Row
2
13 reps
RPE 7
3
Bicep Curl (Cable)
2
13 reps
RPE 7
4
Incline Curl (Dumbbell)
2
13 reps
RPE 7
5
Skull Crusher
2
13 reps
RPE 7
6
Tricep Extension (Cable)
2
13 reps
RPE 7
7
Upright Row (Cable)
2
13 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
13 reps
RPE 7
2
Inverted Row
2
13 reps
RPE 7
3
Bicep Curl (Cable)
2
13 reps
RPE 7
4
Incline Curl (Dumbbell)
2
13 reps
RPE 7
5
Skull Crusher
2
13 reps
RPE 7
6
Tricep Extension (Cable)
2
13 reps
RPE 7
7
Upright Row (Cable)
2
13 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
13 reps
RPE 7
2
Inverted Row
2
13 reps
RPE 7
3
Bicep Curl (Cable)
2
13 reps
RPE 7
4
Incline Curl (Dumbbell)
2
13 reps
RPE 7
5
Skull Crusher
2
13 reps
RPE 7
6
Tricep Extension (Cable)
2
13 reps
RPE 7
7
Upright Row (Cable)
2
13 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
13 reps
RPE 7
2
Inverted Row
2
13 reps
RPE 7
3
Bicep Curl (Cable)
2
13 reps
RPE 7
4
Incline Curl (Dumbbell)
2
13 reps
RPE 7
5
Skull Crusher
2
13 reps
RPE 7
6
Tricep Extension (Cable)
2
13 reps
RPE 7
7
Upright Row (Cable)
2
13 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
13 reps
RPE 7
2
Inverted Row
2
13 reps
RPE 7
3
Bicep Curl (Cable)
2
13 reps
RPE 7
4
Incline Curl (Dumbbell)
2
13 reps
RPE 7
5
Skull Crusher
2
13 reps
RPE 7
6
Tricep Extension (Cable)
2
13 reps
RPE 7
7
Upright Row (Cable)
2
13 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
13 reps
RPE 7
2
Inverted Row
2
13 reps
RPE 7
3
Bicep Curl (Cable)
2
13 reps
RPE 7
4
Incline Curl (Dumbbell)
2
13 reps
RPE 7
5
Skull Crusher
2
13 reps
RPE 7
6
Tricep Extension (Cable)
2
13 reps
RPE 7
7
Upright Row (Cable)
2
13 reps
RPE 7
Week 1
1 / 8 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
Incline Curl (Dumbbell)
2 Sets
15 Reps
@7
5
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@7
Day 3
1
Lateral Raise (Cable)
2 Sets
17 Reps
@7
2
Upright Row (Barbell)
2 Sets
17 Reps
@7
3
Chest Supported Row (Machine)
2 Sets
17 Reps
@7
4
Bicep Curl (EZ Bar)
2 Sets
17 Reps
@7
5
Tricep Pushdown (Cable)
2 Sets
17 Reps
@7
Day 4
1
Chest Press (Machine)
2 Sets
13 Reps
@7
2
Hanging Leg Raise
2 Sets
13 Reps
@7
3
Walking Lunge (Dumbbell)
2 Sets
13 Reps
@7
4
Deadlift (Dumbbell)
2 Sets
13 Reps
@7
Day 5
1
Wide Grip Pull-Up
2 Sets
13 Reps
@7
2
Inverted Row
2 Sets
13 Reps
@7
3
Bicep Curl (Cable)
2 Sets
13 Reps
@7
4
Incline Curl (Dumbbell)
2 Sets
13 Reps
@7
5
Skull Crusher
2 Sets
13 Reps
@7
6
Tricep Extension (Cable)
2 Sets
13 Reps
@7
7
Upright Row (Cable)
2 Sets
13 Reps
@7
Day 2
1
High Bar Squat (Barbell)
2 Sets
13 Reps
@7
2
Good Morning
2 Sets
13 Reps
@7
3
Incline Bench Press (Dumbbell)
2 Sets
15 Reps
@7
4
Decline Crunch
2 Sets
13 Reps
@7