Blood of the Thunder God

Unleash your inner warrior with "Blóð af Þrumuguði," a dynamic 10-week program designed to sculpt your physique and boost your strength. Committed to five days a week, you'll tackle a mix of heavy lifts and targeted accessory work, focusing on both lower and upper body muscle groups. Expect to conquer barbell squats, bench presses, and more, all while enhancing your endurance with strategic cardio sessions. Perfect for those ready to elevate their training in a garage gym setting—get ready to forge a stronger, more resilient you!

In a world… where mortals skip leg day…
…and protein shakes are mixed with tears of regret…

One man dares to rise above mediocrity.
One lifter…
One hammer…
One destiny forged in the molten fury of hypertrophy itself.

From the ancient halls of Asgard’s squat rack comes…
Blóð af Þrumuguði — The Blood of the Thunder God.

Witness 9½ weeks of thunder, torment, and triceps.
Witness delts so broad they block the sun.
Witness abs so defined they whisper your macros in Old Norse.

This winter…
Iron will scream.
Veins will surface.
And Odin’s ravens will nod approvingly from their perch upon the lat pulldown machine.

Blóð af Þrumuguði
The only hypertrophy protocol endorsed by Odin’s ravens.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Extension

Standing Calf Raise

Cardio (Zone 2)

Squat + Quads

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Overhead Press (Barbell)

Overhead Tricep Extension (Dumbbell)

Hanging Leg Raise

Push + Triceps + Shoulders

Lat Pulldown

Face Pull

Tricep Pushdown (Cable)

Bicep Curl (Dumbbell)

Active Recovery / Arm + Back

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Hip Thrust (Barbell)

Kettlebell Swing

Plank

Deadlift + Posterior Chain

Pull-Up (Bodyweight)

Bent Over Row (Barbell)

Rear Delt Swings

Shrug (Dumbbell)

Pull - Biceps + Chest

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