Thor
Strength
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 5 | 8 reps |
| 2 | Incline Bench Press (Dumbbell) | 5 | 8 reps |
| 3 | Chest Fly (Dumbbell) | 4 | 12 reps |
| 4 | Push Up | 4 | 8 reps |
| 5 | Single Arm Row (Dumbbell) | 4 | 8 reps |
| 6 | Chest Supported Row (Dumbbell) | 4 | 8 reps |
| 7 | Wide Grip Pull-Up | 4 | 8 reps |
| 8 | Dip (Assisted) | 4 | 12 reps |
| Superset | |||
| 9A | Plank | 3 | 1 min |
| 9B | Cable Crunch | 3 | 15 reps |
| 9C | Hanging Knee Raise | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 5 | 12 reps |
| 2 | Deadlift (Barbell) | 4 | 12 reps |
| 3 | Lying Leg Curl | 3 | 20 reps |
| 4 | Leg Extension | 3 | 20 reps |
| 5 | Leg Press (45 Degrees) | 2 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chin-Up (Bodyweight) | 5 | 8 reps |
| 2 | Bicep Curl (EZ Bar) | 3 | 10 reps |
| 3 | Hammer Curl | 3 | 10 reps |
| 4 | Tricep Rope Push Down (Cable) | 3 | 10 reps |
| 5 | French Press | 3 | 10 reps |
| Superset | |||
| 6A | Plank | 3 | 1 min |
| 6B | Cable Crunch | 3 | 15 reps |
| 6C | Hanging Knee Raise | 3 | 15 reps |
| 7 | Cardio | 1 | 75 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 5 | 8 reps |
| 2 | Incline Bench Press (Dumbbell) | 5 | 8 reps |
| 3 | Chest Fly (Dumbbell) | 4 | 12 reps |
| 4 | Push Up | 4 | 8 reps |
| 5 | Single Arm Row (Dumbbell) | 4 | 8 reps |
| 6 | Chest Supported Row (Dumbbell) | 4 | 8 reps |
| 7 | Wide Grip Pull-Up | 4 | 8 reps |
| Superset | |||
| 8A | Seated Shoulder Press (Dumbbell) | 3 | 12 reps |
| 8B | Lateral Raise (Dumbbell) | 3 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 5 | 12 reps |
| 2 | Deadlift (Barbell) | 4 | 12 reps |
| 3 | Lying Leg Curl | 3 | 20 reps |
| 4 | Leg Extension | 3 | 20 reps |
| 5 | Leg Press (45 Degrees) | 2 | 20 reps |
| 6 | Plank | 3 | 1 min |
| 7 | Cable Crunch | 3 | 15 reps |
| 8 | Hanging Knee Raise | 3 | 15 reps |
Weeks 2–13 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Thor is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 13 weeks are fully unlocked.
This program is built around a garage 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 20 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.
Thor 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 13 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Thor 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
