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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
    May 24, 2025 05:19
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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
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