RP's Thor Program with 5/3/1

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

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bent Over Row (Barbell)

Underhand Lat Pulldown

Lateral Raise (Dumbbell)

Incline Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Back, Shoulders, Arms

Squat (Low Bar)

Good Morning

Incline Bench Press (Dumbbell)

Decline Crunch

Legs, Chest, Abs

Overhead Press (Barbell)

Upright Row (Barbell)

Chest Supported Row (Dumbbell)

Bicep Curl (EZ Bar)

Tricep Pushdown (Cable)

Shoulders, Back, Arms

Bench Press (Barbell)

Hanging Leg Raise

Walking Lunge (Dumbbell)

Stiff Leg Deadlift

Chest, Legs, Abs

Bicep Curl (Cable)

Tricep Extension (Cable)

Inverted Row

Lat Pulldown (Wide Grip)

Upright Row (Cable)

Arms, Back, Shoulders

Platz Squat

Viking Press

Incline Bench Press (Barbell)

5/5/5

3/3/3

5/3/1

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