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Thor Modified

by David B.
2 athletes joined

Program Description

RP Thor workout slightly modified

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 31, 2025 02:40
  • Last Edited
    Aug 24, 2025 07:15

Summary

Unleash your inner strength with the Thor Modified program, a comprehensive 8-week training plan designed for serious lifters. With five days of targeted workouts each week, you'll engage in a mix of compound and isolation exercises, focusing on building muscle and enhancing overall performance. This program emphasizes key movements like the Hack Squat, Pull-Up, and various cable exercises, ensuring a balanced approach to strength training. Get ready to transform your physique and elevate your lifting game with structured intensity and effective techniques!
Muscle Engagement
Front
Back
MuscleSet
Biceps
13.8%
Upper Back
13%
Middle Delts
10.8%
Lats
10.2%
Front Delts
9.8%
Triceps
9.6%
Chest
6.7%
Glutes
5.3%
Abs
5.1%
Quadriceps
4.5%
Hamstrings
3.6%
Lower Back
3.1%
Abductors
2.2%
Forearms
1.4%
Rear Delts
0.9%
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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
Meadow Row
2
10-15 reps
RPE 9
2
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-15 reps
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-15 reps
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-15 reps
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-15 reps
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-15 reps
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-15 reps
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-15 reps
RPE 8
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
10-15 reps
RPE 8
2
Back Extension
2
10-15 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 9
4
Pec Deck (Machine)
2
10-15 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-15 reps
RPE 8
2
Back Extension
3
10-15 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 9
4
Pec Deck (Machine)
3
10-15 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-15 reps
RPE 8
2
Back Extension
3
10-15 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 9
4
Pec Deck (Machine)
3
10-15 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-15 reps
RPE 8
2
Back Extension
3
10-15 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 9
4
Pec Deck (Machine)
3
10-15 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-15 reps
RPE 8
2
Back Extension
3
10-15 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 9
4
Pec Deck (Machine)
3
10-15 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-15 reps
RPE 8
2
Back Extension
3
10-15 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 9
4
Pec Deck (Machine)
3
10-15 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-15 reps
RPE 8
2
Back Extension
3
10-15 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 9
4
Pec Deck (Machine)
3
10-15 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10-15 reps
RPE 8
2
Back Extension
3
10-15 reps
RPE 9
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 9
4
Pec Deck (Machine)
3
10-15 reps
RPE 9
5
Cable Crunch
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 9
2
Upright Row (Cable)
2
10-15 reps
RPE 9
3
T-Bar Row
2
10-15 reps
RPE 9
4
Bayesian Curl
3
10-15 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
10-15 reps
RPE 9
2
Upright Row (Cable)
3
10-15 reps
RPE 9
3
T-Bar Row
3
10-15 reps
RPE 9
4
Bayesian Curl
3
10-15 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
10-15 reps
RPE 9
2
Upright Row (Cable)
3
10-15 reps
RPE 9
3
T-Bar Row
3
10-15 reps
RPE 9
4
Bayesian Curl
3
10-15 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
10-15 reps
RPE 9
2
Upright Row (Cable)
3
10-15 reps
RPE 9
3
T-Bar Row
3
10-15 reps
RPE 9
4
Bayesian Curl
3
10-15 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
10-15 reps
RPE 9
2
Upright Row (Cable)
3
10-15 reps
RPE 9
3
T-Bar Row
3
10-15 reps
RPE 9
4
Bayesian Curl
3
10-15 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
10-15 reps
RPE 9
2
Upright Row (Cable)
3
10-15 reps
RPE 9
3
T-Bar Row
3
10-15 reps
RPE 9
4
Bayesian Curl
3
10-15 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
10-15 reps
RPE 9
2
Upright Row (Cable)
3
10-15 reps
RPE 9
3
T-Bar Row
3
10-15 reps
RPE 9
4
Bayesian Curl
3
10-15 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind The Back Lateral Raise (Cable)
3
10-15 reps
RPE 9
2
Upright Row (Cable)
3
10-15 reps
RPE 9
3
T-Bar Row
3
10-15 reps
RPE 9
4
Bayesian Curl
3
10-15 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 9
2
Cable Crunch
3
10-15 reps
RPE 9
3
Leg Extension
2
10-15 reps
RPE 9
4
Leg Curl
2
10-15 reps
RPE 9
5
Hip Abductor (Machine)
2
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-15 reps
RPE 9
2
Cable Crunch
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Hip Abductor (Machine)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-15 reps
RPE 9
2
Cable Crunch
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Hip Abductor (Machine)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-15 reps
RPE 9
2
Cable Crunch
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Hip Abductor (Machine)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-15 reps
RPE 9
2
Cable Crunch
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Hip Abductor (Machine)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-15 reps
RPE 9
2
Cable Crunch
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Hip Abductor (Machine)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-15 reps
RPE 9
2
Cable Crunch
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Hip Abductor (Machine)
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-15 reps
RPE 9
2
Cable Crunch
3
10-15 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Hip Abductor (Machine)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
10-15 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 9
3
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
One Arm Tricep Pressdown
3
10-15 reps
RPE 9
7
Upright Row (Cable)
2
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-15 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 9
3
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
One Arm Tricep Pressdown
3
10-15 reps
RPE 9
7
Upright Row (Cable)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-15 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 9
3
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
One Arm Tricep Pressdown
3
10-15 reps
RPE 9
7
Upright Row (Cable)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-15 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 9
3
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
One Arm Tricep Pressdown
3
10-15 reps
RPE 9
7
Upright Row (Cable)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-15 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 9
3
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
One Arm Tricep Pressdown
3
10-15 reps
RPE 9
7
Upright Row (Cable)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-15 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 9
3
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
One Arm Tricep Pressdown
3
10-15 reps
RPE 9
7
Upright Row (Cable)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-15 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 9
3
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
One Arm Tricep Pressdown
3
10-15 reps
RPE 9
7
Upright Row (Cable)
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10-15 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
10-15 reps
RPE 9
3
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9
4
Incline Curl (Dumbbell)
3
10-15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9
6
One Arm Tricep Pressdown
3
10-15 reps
RPE 9
7
Upright Row (Cable)
3
10-15 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Meadow Row
2 Sets
10-15 Reps
@9
2
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@9
4
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
Day 2
1
Hack Squat
2 Sets
10-15 Reps
@8
2
Back Extension
2 Sets
10-15 Reps
@9
3
Incline Bench Press (Smith Machine)
2 Sets
10-15 Reps
@9
4
Pec Deck (Machine)
2 Sets
10-15 Reps
@9
5
Cable Crunch
3 Sets
10-15 Reps
@9
Day 3
1
Behind The Back Lateral Raise (Cable)
2 Sets
10-15 Reps
@9
2
Upright Row (Cable)
2 Sets
10-15 Reps
@9
3
T-Bar Row
2 Sets
10-15 Reps
@9
4
Bayesian Curl
3 Sets
10-15 Reps
@9
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9
Day 4
1
Chest Press (Machine)
2 Sets
10-15 Reps
@9
2
Cable Crunch
3 Sets
10-15 Reps
@9
3
Leg Extension
2 Sets
10-15 Reps
@9
4
Leg Curl
2 Sets
10-15 Reps
@9
5
Hip Abductor (Machine)
2 Sets
10-15 Reps
@9
Day 5
1
Wide Grip Pull-Up
2 Sets
10-15 Reps
@9
2
Lat Pulldown (Neutral Grip)
2 Sets
10-15 Reps
@9
3
Preacher Curl (Dumbbell)
3 Sets
10-15 Reps
@9
4
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@9
6
One Arm Tricep Pressdown
3 Sets
10-15 Reps
@9
7
Upright Row (Cable)
2 Sets
10-15 Reps
@9