RP: Look Like Thor (45 and over)

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

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bent Over Row (Barbell)

Pull-Up (Bodyweight)

Lateral Raise (Dumbbell)

Incline Curl (Dumbbell)

Overhead Tricep Extension (Cable)

High Bar Squat (Barbell)

Good Morning

Incline Bench Press (Dumbbell)

Decline Crunch

Lateral Raise (Cable)

Upright Row (Barbell)

Chest Supported Row (Machine)

Bicep Curl (EZ Bar)

Tricep Pushdown (Cable)

Chest Press (Machine)

Hanging Leg Raise

Walking Lunge (Dumbbell)

Stiff Leg Deadlift (Dumbbell)

Wide Grip Pull-Up

Inverted Row

Bicep Curl (Cable)

Skull Crusher

Tricep Extension (Cable)

Upright Row (Cable)

Stiff Leg Deadlift

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