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Thor workout RP 8 week program

by Basil

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
    Jun 22, 2025 06:09
  • Last Edited
    Aug 19, 2025 06:01

Summary

Unleash your inner strength with the Thor Workout RP, an intense 8-week program designed for serious lifters. Committing to five days a week, you'll tackle a variety of exercises targeting your back, arms, and shoulders, including barbell rows, pull-ups, and cable extensions. Each session is crafted to push your limits, combining high-rep sets with a focus on form and intensity. Equip yourself with a full gym and get ready to forge a powerful physique that commands respect!
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
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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