Comic Thor build
Strength and aesthetics of the Norse god of thunder and strength THOR
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 3–6 reps | @8 |
| 1 | 3–6 reps | @8.5 | ||
| 1 | 3–6 reps | @9 | ||
| 1 | 3–6 reps | @9.5 | ||
| 1 | 3–6 reps | @10 | ||
| 2 | Pull-Up (Assisted) | 4 | 15+ reps | @10 |
| 3 | Overhead Press (Barbell) | 2 | 3–5 reps | @9 |
| 1 | 3–5 reps | @9.5 | ||
| 1 | 3–5 reps | @10 | ||
| 4 | Single Arm Row (Dumbbell) | 3 | 6–8 reps | — |
| 5 | Dip (Bodyweight) | 4 | 15+ reps | @10 |
| 6 | Preacher Curl (Dumbbell) | 2 | 6–8 reps | @9.5 |
| 1 | 6–8 reps | @10 | ||
| 7 | Landmine Twist | 2 | 10–12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Good Morning | 3 | 8 reps | — |
| 2 | Deadlift (Paused) | 5 | 3–5 reps | — |
| 3 | Leg Press | 4 | 6–8 reps | — |
| 4 | Leg Curl | 3 | 6–8 reps | @9 |
| 5 | Leg Extension | 3 | 6–8 reps | @9 |
| 6 | Calf Raise (Leg Press) | 4 | 12–15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Rest | 1 | 1440 min | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Lat Pulldown (Close Grip) | 2 | 8–12 reps | @9.5 |
| 1 | 8–12 reps | @10 | ||
| 2 | Chest Supported Row (Machine) | 2 | 8–12 reps | @9.5 |
| 1 | 8–12 reps | @10 | ||
| 3 | Chin-Up (Bodyweight) | 2 | 15+ reps | @10 |
| 4 | Preacher Curl (Barbell) | 1 | 8–12 reps | @9.5 |
| 2 | 8–12 reps | @10 | ||
| 5 | Bayesian Curl | 2 | 8–12 reps | — |
| 6 | Reverse Pec Deck | 4 | 12–15 reps | — |
| 7 | Bike | 1 | 30 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Incline Chest Press (Machine) | 2 | 8–12 reps | @9.5 |
| 1 | 8–12 reps | @10 | ||
| 2 | Bench Press (Dumbbell) | 2 | 8–12 reps | @9.5 |
| 1 | 8–12 reps | @10 | ||
| 3 | Chest Fly (Cable) | 2 | 8–12 reps | @10 |
| 4 | Overhead Tricep Extension (Cable) | 3 | 8–12 reps | @9.5 |
| 5 | Single Arm Pushdown | 2 | 8–12 reps | @10 |
| 6 | One Arm Lateral Raise (Cable) | 2 | 8–12 reps | @9.5 |
| 1 | 8–12 reps | @10 | ||
| 7 | Shoulder Press (Machine) | 2 | 8–12 reps | @10 |
| 8 | Hanging Leg Raise | 3 | 15–20 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 2 | 8–12 reps | @6 |
| 2 | Hack Squat | 2 | 6–8 reps | @9.5 |
| 1 | 6–8 reps | @10 | ||
| 3 | Bulgarian Split Squat (Dumbbell) | 2 | 6–8 reps | @9 |
| 4 | Leg Extension | 2 | 6–8 reps | @9.5 |
| 1 | 6–8 reps | @10 | ||
| 5 | Leg Curl | 2 | 6–8 reps | @9.5 |
| 1 | 6–8 reps | @10 | ||
| 6 | Romanian Deadlift (Barbell) | 3 | 6–8 reps | — |
| 7 | Hip Abductor (Machine) | 3 | 8–12 reps | — |
| 8 | Hip Adductor (Machine) | 3 | 8–12 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lateral Raise (Cable) | 3 | 8–12 reps |
| 2 | Rear Delt Fly (Cable) | 3 | 8–12 reps |
| 3 | Wrist Curls | 2 | 10–12 reps |
| 4 | Dead Hang | 2 | 15–45 sec |
| 5 | Side Crunch (Cable) | 3 | 12–15 reps |
| 6 | Oblique Crunch | 3 | 25 reps |
| 7 | Bike | 1 | 60 min |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Comic Thor build is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full 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 90 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.
Comic Thor build is structured around 7 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Comic Thor build 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
