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RP's Thor Program with 5/3/1

by Big Burd
6 athletes joined

Program Description

Back, shoulders, and arms focused program, 3 times a week. Abs, legs, and chest 2 times a week. Progression plan: For 5/3/1 lifts, follow 5/3/1 protocol. For remaining exercises/days: At first, 3 RIR for all lifts. Tuesdays and Thursdays. 2 sets per ex, but add rep or 5 pounds most weeks. Mondays, Wednesdays, Fridays. If not challenging, add 1 set per ex. Deload every 4-8 weeks. Only Tuesday and Thursday. Reduce weights, sets, and reps by 50 percent Do program 8-16 weeks. Assess progress. Repeat or, if bored, change component exercises. Altered to accommodate 5/3/1 programming for main lifts. Thor program designed by Renaissance Periodization: https://www.youtube.com/watch?v=IjEl1m-Ef1M&t=358s

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 06, 2025 11:19
  • Last Edited
    Jun 18, 2025 12:13

Summary

Unlock your strength potential with RP's Thor Program featuring the renowned 5/3/1 method. Over the course of 8 weeks, this 5-day-a-week program is meticulously designed to build muscle and enhance overall power through a balanced mix of compound and isolation exercises. Each session targets key muscle groups, combining high-intensity lifts with strategic rep ranges to maximize gains. Whether you're aiming to bulk up or refine your physique, this program will guide you through every step of your transformation. Get ready to forge a stronger, more resilient you!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
10-15 reps
RPE 8
2
Underhand Lat Pulldown
2
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 8
2
Underhand Lat Pulldown
2
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 8
2
Underhand Lat Pulldown
2
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 8
2
Underhand Lat Pulldown
2
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 8
2
Underhand Lat Pulldown
2
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 8
2
Underhand Lat Pulldown
2
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 8
2
Underhand Lat Pulldown
2
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 8
2
Underhand Lat Pulldown
2
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Good Morning
2
10-15 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8
4
Decline Crunch
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Good Morning
2
10-15 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8
4
Decline Crunch
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Good Morning
2
10-15 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8
4
Decline Crunch
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
10-15 reps
RPE 7
2
Good Morning
2
10-15 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8
4
Decline Crunch
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Good Morning
2
10-15 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8
4
Decline Crunch
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Good Morning
2
10-15 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8
4
Decline Crunch
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Good Morning
2
10-15 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8
4
Decline Crunch
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
10-15 reps
RPE 7
2
Good Morning
2
10-15 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 8
4
Decline Crunch
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Upright Row (Barbell)
2
15-20 reps
RPE 7
3
Chest Supported Row (Dumbbell)
2
15-20 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7
5
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Upright Row (Barbell)
2
15-20 reps
RPE 7
3
Chest Supported Row (Dumbbell)
2
15-20 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7
5
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Upright Row (Barbell)
2
15-20 reps
RPE 7
3
Chest Supported Row (Dumbbell)
2
15-20 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7
5
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Viking Press
3
10-15 reps
RPE 8
2
Upright Row (Barbell)
2
15-20 reps
RPE 7
3
Chest Supported Row (Dumbbell)
2
15-20 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7
5
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Upright Row (Barbell)
2
15-20 reps
RPE 7
3
Chest Supported Row (Dumbbell)
2
15-20 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7
5
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Upright Row (Barbell)
2
15-20 reps
RPE 7
3
Chest Supported Row (Dumbbell)
2
15-20 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7
5
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Upright Row (Barbell)
2
15-20 reps
RPE 7
3
Chest Supported Row (Dumbbell)
2
15-20 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7
5
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Viking Press
3
10-15 reps
RPE 8
2
Upright Row (Barbell)
2
15-20 reps
RPE 7
3
Chest Supported Row (Dumbbell)
2
15-20 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7
5
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Hanging Leg Raise
2
10-15 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 7
4
Stiff Leg Deadlift
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Hanging Leg Raise
2
10-15 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 7
4
Stiff Leg Deadlift
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Hanging Leg Raise
2
10-15 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 7
4
Stiff Leg Deadlift
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10-15 reps
RPE 8
2
Hanging Leg Raise
2
10-15 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 7
4
Stiff Leg Deadlift
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Hanging Leg Raise
2
10-15 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 7
4
Stiff Leg Deadlift
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
2
Hanging Leg Raise
2
10-15 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 7
4
Stiff Leg Deadlift
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Hanging Leg Raise
2
10-15 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 7
4
Stiff Leg Deadlift
2
10-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10-15 reps
RPE 8
2
Hanging Leg Raise
2
10-15 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
10-15 reps
RPE 7
4
Stiff Leg Deadlift
2
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
1B
JM Press
2
10-15 reps
RPE 8
2
Bicep Curl (Cable)
2
10-15 reps
RPE 7
3
Tricep Extension (Cable)
2
10-15 reps
RPE 7
4
Inverted Row
2
10-15 reps
RPE 7
5
Lat Pulldown (Wide Grip)
2
10-15 reps
RPE 7
6
Upright Row (Cable)
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
1B
JM Press
2
10-15 reps
RPE 8
2
Bicep Curl (Cable)
2
10-15 reps
RPE 7
3
Tricep Extension (Cable)
2
10-15 reps
RPE 7
4
Inverted Row
2
10-15 reps
RPE 7
5
Lat Pulldown (Wide Grip)
2
10-15 reps
RPE 7
6
Upright Row (Cable)
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
1B
JM Press
2
10-15 reps
RPE 8
2
Bicep Curl (Cable)
2
10-15 reps
RPE 7
3
Tricep Extension (Cable)
2
10-15 reps
RPE 7
4
Inverted Row
2
10-15 reps
RPE 7
5
Lat Pulldown (Wide Grip)
2
10-15 reps
RPE 7
6
Upright Row (Cable)
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
1B
JM Press
3
10-15 reps
RPE 8
2
Bicep Curl (Cable)
2
10-15 reps
RPE 7
3
Tricep Extension (Cable)
2
10-15 reps
RPE 7
4
Inverted Row
2
10-15 reps
RPE 7
5
Lat Pulldown (Wide Grip)
3
10-15 reps
RPE 8
6
Upright Row (Cable)
2
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
1B
JM Press
2
10-15 reps
RPE 8
2
Bicep Curl (Cable)
2
10-15 reps
RPE 7
3
Tricep Extension (Cable)
2
10-15 reps
RPE 7
4
Inverted Row
2
10-15 reps
RPE 7
5
Lat Pulldown (Wide Grip)
2
10-15 reps
RPE 7
6
Upright Row (Cable)
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
1B
JM Press
2
10-15 reps
RPE 8
2
Bicep Curl (Cable)
2
10-15 reps
RPE 7
3
Tricep Extension (Cable)
2
10-15 reps
RPE 7
4
Inverted Row
2
10-15 reps
RPE 7
5
Lat Pulldown (Wide Grip)
2
10-15 reps
RPE 7
6
Upright Row (Cable)
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
1B
JM Press
2
10-15 reps
RPE 8
2
Bicep Curl (Cable)
2
10-15 reps
RPE 7
3
Tricep Extension (Cable)
2
10-15 reps
RPE 7
4
Inverted Row
2
10-15 reps
RPE 7
5
Lat Pulldown (Wide Grip)
2
10-15 reps
RPE 7
6
Upright Row (Cable)
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 8
1B
JM Press
3
10-15 reps
RPE 8
2
Bicep Curl (Cable)
2
10-15 reps
RPE 7
3
Tricep Extension (Cable)
2
10-15 reps
RPE 7
4
Inverted Row
2
10-15 reps
RPE 7
5
Lat Pulldown (Wide Grip)
3
10-15 reps
RPE 8
6
Upright Row (Cable)
2
10-15 reps
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Bent Over Row (Barbell)
2 Sets
10-15 Reps
@8
2
Underhand Lat Pulldown
2 Sets
10-15 Reps
@8
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@8
4
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@8
5
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@8
Day 2
1
Squat (Low Bar)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Good Morning
2 Sets
10-15 Reps
@7
3
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@8
4
Decline Crunch
2 Sets
10-15 Reps
@9
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Upright Row (Barbell)
2 Sets
15-20 Reps
@7
3
Chest Supported Row (Dumbbell)
2 Sets
15-20 Reps
@7
4
Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
@7
5
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@7
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Hanging Leg Raise
2 Sets
10-15 Reps
@8
3
Walking Lunge (Dumbbell)
2 Sets
10-15 Reps
@7
4
Stiff Leg Deadlift
2 Sets
10-15 Reps
@7
Day 5
1A
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@8
1B
JM Press
2 Sets
10-15 Reps
@8
2
Bicep Curl (Cable)
2 Sets
10-15 Reps
@7
3
Tricep Extension (Cable)
2 Sets
10-15 Reps
@7
4
Inverted Row
2 Sets
10-15 Reps
@7
5
Lat Pulldown (Wide Grip)
2 Sets
10-15 Reps
@7
6
Upright Row (Cable)
2 Sets
10-15 Reps
@8