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Community Programs›RP: Look Like Thor (45 and over)
RP: Look Like Thor (45 and over)
IntermediateFree

RP: Look Like Thor (45 and over)

Renaissance Periodization: Look Like Thor Workout (6-week cycle for ages 45+)

Jason D.
Jason D.· Mar 2025
11athletes running this program
iOS & Android

Overview

Length
6 weeks
Days / week
5 days
Level
Intermediate
Goal
Muscle, Women's
Equipment
Full Gym
Session length
60 min
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

Who it's for

Intermediate athletes ready for a structured program
Athletes focused on building muscle size
Athletes who can train 5 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Upper Back
13.9%
Biceps
12.9%
Lats
9.3%
Triceps
9.3%
Front Delts
9.2%
Middle Delts
8.3%
Abs
6.6%
Glutes
5.6%
Hamstrings
5.6%
Quadriceps
5.4%
Chest
3.8%
Forearms
3.7%
Lower Back
2.8%
Rear Delts
1.9%
Adductors
1.9%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Bent Over Row (Barbell)212 reps@7
2Pull-Up (Bodyweight)212 reps@7
3Lateral Raise (Dumbbell)212 reps@7
4Incline Curl (Dumbbell)212 reps@7
5Overhead Tricep Extension (Cable)212 reps@7
#ExerciseSetsRepsLoad
1High Bar Squat (Barbell)212 reps@7
2Good Morning212 reps@7
3Incline Bench Press (Dumbbell)212 reps@7
4Decline Crunch212 reps@7
#ExerciseSetsRepsLoad
1Lateral Raise (Cable)212 reps@7
2Upright Row (Barbell)212 reps@7
3Chest Supported Row (Machine)212 reps@7
4Bicep Curl (EZ Bar)212 reps@7
5Tricep Pushdown (Cable)212 reps@7
#ExerciseSetsRepsLoad
1Chest Press (Machine)212 reps@7
2Hanging Leg Raise212 reps@7
3Walking Lunge (Dumbbell)212 reps@7
4Stiff Leg Deadlift (Dumbbell)212 reps@7
#ExerciseSetsRepsLoad
1Wide Grip Pull-Up212 reps@7
2Inverted Row212 reps@7
3Bicep Curl (Cable)212 reps@7
4Incline Curl (Dumbbell)212 reps@7
5Skull Crusher212 reps@7
6Tricep Extension (Cable)212 reps@7
7Upright Row (Cable)212 reps@7

Weeks 2–6 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, RP: Look Like Thor (45 and over) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

RP: Look Like Thor (45 and over) is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

RP: Look Like Thor (45 and over) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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