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Be like Thor

by Steve Searle

Program Description

To become Thor or look like Thor's body! Progression plan: 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. Full video of plan description here: https://www.youtube.com/watch?v=IjEl1m-Ef1M

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 22, 2024 09:51
  • Last Edited
    Jun 18, 2025 07:50

Summary

Unleash your inner warrior with the "Be like Thor" program, a comprehensive 16-week training regimen designed to sculpt a powerful physique. Committing to five days a week, you'll tackle a mix of back, shoulders, arms, chest, legs, and core workouts, utilizing a variety of equipment including barbells, dumbbells, and cables. Each session is crafted to build strength and endurance, pushing you through high-rep sets that will forge both muscle and confidence. Get ready to channel the might of the Norse god and transform your training journey!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
RPE 8
2
Chin-Up (Bodyweight)
2
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
RPE 8
2
Chin-Up (Bodyweight)
2
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
RPE 8
2
Chin-Up (Bodyweight)
2
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
RPE 8
2
Chin-Up (Bodyweight)
2
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
RPE 8
2
Chin-Up (Bodyweight)
2
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
RPE 8
2
Chin-Up (Bodyweight)
2
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
RPE 8
2
Chin-Up (Bodyweight)
2
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
RPE 8
2
Chin-Up (Bodyweight)
2
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
RPE 8
2
Chin-Up (Bodyweight)
2
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
RPE 8
2
Chin-Up (Bodyweight)
2
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
RPE 8
2
Chin-Up (Bodyweight)
2
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
RPE 8
2
Chin-Up (Bodyweight)
2
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
RPE 8
2
Chin-Up (Bodyweight)
2
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
RPE 8
2
Chin-Up (Bodyweight)
2
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
RPE 8
2
Chin-Up (Bodyweight)
2
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10 reps
RPE 8
2
Chin-Up (Bodyweight)
2
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
RPE 8
2
Good Morning
2
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Decline Sit Up (Bodyweight)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
RPE 8
2
Good Morning
2
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Decline Sit Up (Bodyweight)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
RPE 8
2
Good Morning
2
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Decline Sit Up (Bodyweight)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
RPE 8
2
Good Morning
2
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Decline Sit Up (Bodyweight)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
RPE 8
2
Good Morning
2
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Decline Sit Up (Bodyweight)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
RPE 8
2
Good Morning
2
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Decline Sit Up (Bodyweight)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
RPE 8
2
Good Morning
2
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Decline Sit Up (Bodyweight)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
RPE 8
2
Good Morning
2
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Decline Sit Up (Bodyweight)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
RPE 8
2
Good Morning
2
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Decline Sit Up (Bodyweight)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
RPE 8
2
Good Morning
2
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Decline Sit Up (Bodyweight)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
RPE 8
2
Good Morning
2
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Decline Sit Up (Bodyweight)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
RPE 8
2
Good Morning
2
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Decline Sit Up (Bodyweight)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
RPE 8
2
Good Morning
2
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Decline Sit Up (Bodyweight)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
RPE 8
2
Good Morning
2
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Decline Sit Up (Bodyweight)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
RPE 8
2
Good Morning
2
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Decline Sit Up (Bodyweight)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
RPE 8
2
Good Morning
2
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Decline Sit Up (Bodyweight)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
RPE 8
2
Upright Row (Barbell)
2
12 reps
RPE 8
3
Chest Supported Row (Machine)
2
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
RPE 8
2
Upright Row (Barbell)
2
12 reps
RPE 8
3
Chest Supported Row (Machine)
2
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
RPE 8
2
Upright Row (Barbell)
2
12 reps
RPE 8
3
Chest Supported Row (Machine)
2
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
RPE 8
2
Upright Row (Barbell)
2
12 reps
RPE 8
3
Chest Supported Row (Machine)
2
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
RPE 8
2
Upright Row (Barbell)
2
12 reps
RPE 8
3
Chest Supported Row (Machine)
2
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
RPE 8
2
Upright Row (Barbell)
2
12 reps
RPE 8
3
Chest Supported Row (Machine)
2
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
RPE 8
2
Upright Row (Barbell)
2
12 reps
RPE 8
3
Chest Supported Row (Machine)
2
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
RPE 8
2
Upright Row (Barbell)
2
12 reps
RPE 8
3
Chest Supported Row (Machine)
2
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
RPE 8
2
Upright Row (Barbell)
2
12 reps
RPE 8
3
Chest Supported Row (Machine)
2
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
RPE 8
2
Upright Row (Barbell)
2
12 reps
RPE 8
3
Chest Supported Row (Machine)
2
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
RPE 8
2
Upright Row (Barbell)
2
12 reps
RPE 8
3
Chest Supported Row (Machine)
2
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
RPE 8
2
Upright Row (Barbell)
2
12 reps
RPE 8
3
Chest Supported Row (Machine)
2
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
RPE 8
2
Upright Row (Barbell)
2
12 reps
RPE 8
3
Chest Supported Row (Machine)
2
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
RPE 8
2
Upright Row (Barbell)
2
12 reps
RPE 8
3
Chest Supported Row (Machine)
2
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
RPE 8
2
Upright Row (Barbell)
2
12 reps
RPE 8
3
Chest Supported Row (Machine)
2
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
15 reps
RPE 8
2
Upright Row (Barbell)
2
12 reps
RPE 8
3
Chest Supported Row (Machine)
2
12 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 8
2
Hanging Leg Raise
2
10 reps
RPE 8
3
Lunge (Dumbbell)
2
10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 8
2
Hanging Leg Raise
2
10 reps
RPE 8
3
Lunge (Dumbbell)
2
10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 8
2
Hanging Leg Raise
2
10 reps
RPE 8
3
Lunge (Dumbbell)
2
10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 8
2
Hanging Leg Raise
2
10 reps
RPE 8
3
Lunge (Dumbbell)
2
10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 8
2
Hanging Leg Raise
2
10 reps
RPE 8
3
Lunge (Dumbbell)
2
10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 8
2
Hanging Leg Raise
2
10 reps
RPE 8
3
Lunge (Dumbbell)
2
10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 8
2
Hanging Leg Raise
2
10 reps
RPE 8
3
Lunge (Dumbbell)
2
10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 8
2
Hanging Leg Raise
2
10 reps
RPE 8
3
Lunge (Dumbbell)
2
10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 8
2
Hanging Leg Raise
2
10 reps
RPE 8
3
Lunge (Dumbbell)
2
10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 8
2
Hanging Leg Raise
2
10 reps
RPE 8
3
Lunge (Dumbbell)
2
10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 8
2
Hanging Leg Raise
2
10 reps
RPE 8
3
Lunge (Dumbbell)
2
10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 8
2
Hanging Leg Raise
2
10 reps
RPE 8
3
Lunge (Dumbbell)
2
10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 8
2
Hanging Leg Raise
2
10 reps
RPE 8
3
Lunge (Dumbbell)
2
10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 8
2
Hanging Leg Raise
2
10 reps
RPE 8
3
Lunge (Dumbbell)
2
10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 8
2
Hanging Leg Raise
2
10 reps
RPE 8
3
Lunge (Dumbbell)
2
10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 8
2
Hanging Leg Raise
2
10 reps
RPE 8
3
Lunge (Dumbbell)
2
10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
2
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
12 reps
RPE 8
2
Inverted Row
2
12 reps
RPE 8
3
Bicep Curl (Cable)
2
12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
12 reps
RPE 8
5
Skull Crusher (Barbell)
2
10 reps
RPE 8
6
Upright Row (Cable)
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
12 reps
RPE 8
2
Inverted Row
2
12 reps
RPE 8
3
Bicep Curl (Cable)
2
12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
12 reps
RPE 8
5
Skull Crusher (Barbell)
2
10 reps
RPE 8
6
Upright Row (Cable)
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
12 reps
RPE 8
2
Inverted Row
2
12 reps
RPE 8
3
Bicep Curl (Cable)
2
12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
12 reps
RPE 8
5
Skull Crusher (Barbell)
2
10 reps
RPE 8
6
Upright Row (Cable)
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
12 reps
RPE 8
2
Inverted Row
2
12 reps
RPE 8
3
Bicep Curl (Cable)
2
12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
12 reps
RPE 8
5
Skull Crusher (Barbell)
2
10 reps
RPE 8
6
Upright Row (Cable)
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
12 reps
RPE 8
2
Inverted Row
2
12 reps
RPE 8
3
Bicep Curl (Cable)
2
12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
12 reps
RPE 8
5
Skull Crusher (Barbell)
2
10 reps
RPE 8
6
Upright Row (Cable)
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
12 reps
RPE 8
2
Inverted Row
2
12 reps
RPE 8
3
Bicep Curl (Cable)
2
12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
12 reps
RPE 8
5
Skull Crusher (Barbell)
2
10 reps
RPE 8
6
Upright Row (Cable)
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
12 reps
RPE 8
2
Inverted Row
2
12 reps
RPE 8
3
Bicep Curl (Cable)
2
12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
12 reps
RPE 8
5
Skull Crusher (Barbell)
2
10 reps
RPE 8
6
Upright Row (Cable)
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
12 reps
RPE 8
2
Inverted Row
2
12 reps
RPE 8
3
Bicep Curl (Cable)
2
12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
12 reps
RPE 8
5
Skull Crusher (Barbell)
2
10 reps
RPE 8
6
Upright Row (Cable)
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
12 reps
RPE 8
2
Inverted Row
2
12 reps
RPE 8
3
Bicep Curl (Cable)
2
12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
12 reps
RPE 8
5
Skull Crusher (Barbell)
2
10 reps
RPE 8
6
Upright Row (Cable)
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
12 reps
RPE 8
2
Inverted Row
2
12 reps
RPE 8
3
Bicep Curl (Cable)
2
12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
12 reps
RPE 8
5
Skull Crusher (Barbell)
2
10 reps
RPE 8
6
Upright Row (Cable)
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
12 reps
RPE 8
2
Inverted Row
2
12 reps
RPE 8
3
Bicep Curl (Cable)
2
12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
12 reps
RPE 8
5
Skull Crusher (Barbell)
2
10 reps
RPE 8
6
Upright Row (Cable)
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
12 reps
RPE 8
2
Inverted Row
2
12 reps
RPE 8
3
Bicep Curl (Cable)
2
12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
12 reps
RPE 8
5
Skull Crusher (Barbell)
2
10 reps
RPE 8
6
Upright Row (Cable)
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
12 reps
RPE 8
2
Inverted Row
2
12 reps
RPE 8
3
Bicep Curl (Cable)
2
12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
12 reps
RPE 8
5
Skull Crusher (Barbell)
2
10 reps
RPE 8
6
Upright Row (Cable)
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
12 reps
RPE 8
2
Inverted Row
2
12 reps
RPE 8
3
Bicep Curl (Cable)
2
12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
12 reps
RPE 8
5
Skull Crusher (Barbell)
2
10 reps
RPE 8
6
Upright Row (Cable)
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
12 reps
RPE 8
2
Inverted Row
2
12 reps
RPE 8
3
Bicep Curl (Cable)
2
12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
12 reps
RPE 8
5
Skull Crusher (Barbell)
2
10 reps
RPE 8
6
Upright Row (Cable)
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
12 reps
RPE 8
2
Inverted Row
2
12 reps
RPE 8
3
Bicep Curl (Cable)
2
12 reps
RPE 8
4
Incline Curl (Dumbbell)
2
12 reps
RPE 8
5
Skull Crusher (Barbell)
2
10 reps
RPE 8
6
Upright Row (Cable)
2
12 reps
RPE 8
Week 1
1 / 16 Weeks
Day 1
1
Bent Over Row (Barbell)
2 Sets
10 Reps
@8
2
Chin-Up (Bodyweight)
2 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@8
4
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@8
5
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@8
Day 3
1
Cable Crossover
2 Sets
15 Reps
@8
2
Upright Row (Barbell)
2 Sets
12 Reps
@8
3
Chest Supported Row (Machine)
2 Sets
12 Reps
@8
4
Bicep Curl (EZ Bar)
2 Sets
15 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
15 Reps
@8
Day 4
1
Chest Press (Machine)
2 Sets
10 Reps
@8
2
Hanging Leg Raise
2 Sets
10 Reps
@8
3
Lunge (Dumbbell)
2 Sets
10 Reps
@8
4
Stiff Leg Deadlift (Dumbbell)
2 Sets
10 Reps
@8
Day 5
1
Pull-Up (Bodyweight)
2 Sets
12 Reps
@8
2
Inverted Row
2 Sets
12 Reps
@8
3
Bicep Curl (Cable)
2 Sets
12 Reps
@8
4
Incline Curl (Dumbbell)
2 Sets
12 Reps
@8
5
Skull Crusher (Barbell)
2 Sets
10 Reps
@8
6
Upright Row (Cable)
2 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
2 Sets
12 Reps
@8
2
Good Morning
2 Sets
12 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@8
4
Decline Sit Up (Bodyweight)
2 Sets
15 Reps
@8