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RP: Look Like Thor (45 and over)

by Park Mellish
1 athletes joined

Program Description

This is the RP Thor workout adjusted for ages 45 and over: 5 weeks of progressive overload and then a deload on the 6th week. The focus is development of the the Back, Shoulders and Arms while maintaining the Chest, Legs and Abs. Hypertrophy focus (3x per week) on Back, Shoulders, and Arms. Maintenance (2x per week) for Chest, Legs, and Abs. At first, 2 sets for all exercises: 10-15 reps, 3 RIR (RPE 7) Day 2 and 4–ALWAYS 2 sets per exercise, but add reps or 5 pounds each week. Days 1, 3, & 5–If not challenging, add 1 set per exercise. Deload in week 6. Monday and Thursday only, 1/2 sets, 1/2 weight, 1/2 reps. Repeat this program 2-3 times and gauge results. Replace exercises with analogous exercises if needed. 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
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 30, 2025 10:42
  • Last Edited
    May 10, 2025 06:45
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
12 reps
RPE 7
2
Pull-Up (Bodyweight)
2
12 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
4
Incline Curl (Dumbbell)
2
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
12 reps
RPE 7
2
Pull-Up (Bodyweight)
2
12 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
4
Incline Curl (Dumbbell)
2
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
12 reps
RPE 8
2
Pull-Up (Bodyweight)
2
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
12 reps
RPE 9
2
Pull-Up (Bodyweight)
2
12 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
4
Incline Curl (Dumbbell)
2
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
12 reps
RPE 10
2
Pull-Up (Bodyweight)
2
12 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
7 reps
RPE 6
2
Pull-Up (Bodyweight)
1
7 reps
RPE 6
3
Lateral Raise (Dumbbell)
1
7 reps
RPE 6
4
Incline Curl (Dumbbell)
1
7 reps
RPE 6
5
Overhead Tricep Extension (Cable)
1
7 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
12 reps
RPE 7
2
Good Morning
2
12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 7
4
Decline Crunch
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
12 reps
RPE 7
2
Good Morning
2
12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 7
4
Decline Crunch
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
12 reps
RPE 8
2
Good Morning
2
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Decline Crunch
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
12 reps
RPE 9
2
Good Morning
2
12 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 9
4
Decline Crunch
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
12 reps
RPE 10
2
Good Morning
2
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 10
4
Decline Crunch
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
7 reps
RPE 6
2
Hanging Leg Raise
1
7 reps
RPE 6
3
Walking Lunge (Dumbbell)
1
7 reps
RPE 6
4
Stiff Leg Deadlift (Dumbbell)
1
7 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12 reps
RPE 7
2
Upright Row (Barbell)
2
12 reps
RPE 7
3
Chest Supported Row (Machine)
2
12 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
5
Tricep Pushdown (Cable)
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12 reps
RPE 7
2
Upright Row (Barbell)
2
12 reps
RPE 7
3
Chest Supported Row (Machine)
2
12 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
5
Tricep Pushdown (Cable)
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12 reps
RPE 8
2
Upright Row (Barbell)
2
12 reps
RPE 8
3
Chest Supported Row (Machine)
2
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12 reps
RPE 9
2
Upright Row (Barbell)
2
12 reps
RPE 9
3
Chest Supported Row (Machine)
2
12 reps
RPE 9
4
Bicep Curl (EZ Bar)
2
12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
12 reps
RPE 10
2
Upright Row (Barbell)
2
12 reps
RPE 10
3
Chest Supported Row (Machine)
2
12 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
12 reps
RPE 7
2
Hanging Leg Raise
2
12 reps
RPE 7
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 7
4
Stiff Leg Deadlift (Dumbbell)
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
12 reps
RPE 7
2
Hanging Leg Raise
2
12 reps
RPE 7
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 7
4
Stiff Leg Deadlift (Dumbbell)
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
12 reps
RPE 8
2
Hanging Leg Raise
2
12 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
12 reps
RPE 9
2
Hanging Leg Raise
2
12 reps
RPE 9
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 9
4
Stiff Leg Deadlift (Dumbbell)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
12 reps
RPE 10
2
Hanging Leg Raise
2
12 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 10
4
Stiff Leg Deadlift
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
12 reps
RPE 7
2
Inverted Row
2
12 reps
RPE 7
3
Bicep Curl (Cable)
2
12 reps
RPE 7
4
Incline Curl (Dumbbell)
2
12 reps
RPE 7
5
Skull Crusher
2
12 reps
RPE 7
6
Tricep Extension (Cable)
2
12 reps
RPE 7
7
Upright Row (Cable)
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
12 reps
RPE 7
2
Inverted Row
2
12 reps
RPE 7
3
Bicep Curl (Cable)
2
12 reps
RPE 7
4
Incline Curl (Dumbbell)
2
12 reps
RPE 7
5
Skull Crusher
2
12 reps
RPE 7
6
Tricep Extension (Cable)
2
12 reps
RPE 7
7
Upright Row (Cable)
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
12 reps
RPE 8
2
Inverted Row
2
12 reps
RPE 8
3
Bicep Curl (Cable)
2
12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
12 reps
RPE 8
5
Skull Crusher
2
12 reps
RPE 8
6
Tricep Extension (Cable)
2
12 reps
RPE 8
7
Upright Row (Cable)
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
12 reps
RPE 9
2
Inverted Row
2
12 reps
RPE 9
3
Bicep Curl (Cable)
2
12 reps
RPE 9
4
Incline Curl (Dumbbell)
2
12 reps
RPE 9
5
Skull Crusher
2
12 reps
RPE 9
6
Tricep Extension (Cable)
2
12 reps
RPE 9
7
Upright Row (Cable)
2
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
12 reps
RPE 10
2
Inverted Row
2
12 reps
RPE 10
3
Bicep Curl (Cable)
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12 reps
RPE 10
5
Skull Crusher
2
12 reps
RPE 10
6
Tricep Extension (Cable)
2
12 reps
RPE 10
7
Upright Row (Cable)
2
12 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Bent Over Row (Barbell)
2 Sets
12 Reps
@7
2
Pull-Up (Bodyweight)
2 Sets
12 Reps
@7
3
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@7
4
Incline Curl (Dumbbell)
2 Sets
12 Reps
@7
5
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@7
Day 2
1
High Bar Squat (Barbell)
2 Sets
12 Reps
@7
2
Good Morning
2 Sets
12 Reps
@7
3
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@7
4
Decline Crunch
2 Sets
12 Reps
@7
Day 3
1
Lateral Raise (Cable)
2 Sets
12 Reps
@7
2
Upright Row (Barbell)
2 Sets
12 Reps
@7
3
Chest Supported Row (Machine)
2 Sets
12 Reps
@7
4
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@7
5
Tricep Pushdown (Cable)
2 Sets
12 Reps
@7
Day 4
1
Chest Press (Machine)
2 Sets
12 Reps
@7
2
Hanging Leg Raise
2 Sets
12 Reps
@7
3
Walking Lunge (Dumbbell)
2 Sets
12 Reps
@7
4
Stiff Leg Deadlift (Dumbbell)
2 Sets
12 Reps
@7
Day 5
1
Wide Grip Pull-Up
2 Sets
12 Reps
@7
2
Inverted Row
2 Sets
12 Reps
@7
3
Bicep Curl (Cable)
2 Sets
12 Reps
@7
4
Incline Curl (Dumbbell)
2 Sets
12 Reps
@7
5
Skull Crusher
2 Sets
12 Reps
@7
6
Tricep Extension (Cable)
2 Sets
12 Reps
@7
7
Upright Row (Cable)
2 Sets
12 Reps
@7