Thor workout RP 8 week program

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

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bent Over Row (Barbell)

Pull-Up (Bodyweight)

Lateral Raise (Dumbbell)

Incline Curl (Dumbbell)

Overhead Tricep Extension (Cable)

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)

Deadlift (Dumbbell)

Wide Grip Pull-Up

Inverted Row

Bicep Curl (Cable)

Skull Crusher

Tricep Extension (Cable)

Upright Row (Cable)

High Bar Squat (Barbell)

Good Morning

Incline Bench Press (Dumbbell)

Decline Crunch

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