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Thor RP Pogram

by Dimitri Z.
2 athletes joined

Program Description

Blow up your back, shoulders and arms.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 06, 2025 10:11
  • Last Edited
    Jun 18, 2025 09:04

Summary

Unleash your inner strength with the Thor RP Program, an 8-week journey designed for those ready to build muscle and enhance their physique. Comprising five training days each week, this program focuses on compound movements and targeted exercises to sculpt your back, shoulders, arms, chest, legs, and core. Expect to push your limits with a mix of bodyweight, dumbbell, and barbell workouts, all structured around 10 to 15 reps per set for optimal hypertrophy. Get ready to transform your body and elevate your fitness game!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 7
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 7
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7
5
Tricep Extension (Barbell)
2
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
-
2
Chin-Up (Bodyweight)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-15 reps
-
5
Tricep Extension (Barbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
-
2
Chin-Up (Bodyweight)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-15 reps
-
5
Tricep Extension (Barbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
-
2
Chin-Up (Bodyweight)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-15 reps
-
5
Tricep Extension (Barbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
-
2
Chin-Up (Bodyweight)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-15 reps
-
5
Tricep Extension (Barbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
-
2
Chin-Up (Bodyweight)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-15 reps
-
5
Tricep Extension (Barbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
-
2
Chin-Up (Bodyweight)
2
AMRAP
-
3
Lateral Raise (Dumbbell)
2
10-15 reps
-
4
Bicep Curl (Dumbbell)
2
10-15 reps
-
5
Tricep Extension (Barbell)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
-
2
Chin-Up (Bodyweight)
2
-
3
Lateral Raise (Dumbbell)
2
-
4
Bicep Curl (Dumbbell)
2
-
5
Tricep Extension (Barbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
RPE 7
2
Good Morning
2
10-15 reps
RPE 7
3
Incline Bench Press (Barbell)
2
10-15 reps
RPE 7
4
Abs Crunch (Weighted)
2
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
-
2
Good Morning
2
10-15 reps
-
3
Incline Bench Press (Barbell)
2
10-15 reps
-
4
Abs Crunch (Weighted)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
-
2
Good Morning
2
10-15 reps
-
3
Incline Bench Press (Barbell)
2
10-15 reps
-
4
Abs Crunch (Weighted)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
-
2
Good Morning
2
10-15 reps
-
3
Incline Bench Press (Barbell)
2
10-15 reps
-
4
Abs Crunch (Weighted)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
-
2
Good Morning
2
10-15 reps
-
3
Incline Bench Press (Barbell)
2
10-15 reps
-
4
Abs Crunch (Weighted)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
-
2
Good Morning
2
10-15 reps
-
3
Incline Bench Press (Barbell)
2
10-15 reps
-
4
Abs Crunch (Weighted)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
-
2
Good Morning
2
10-15 reps
-
3
Incline Bench Press (Barbell)
2
10-15 reps
-
4
Abs Crunch (Weighted)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-15 reps
-
2
Hanging Leg Raise
2
10-15 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
-
4
Stiff Leg Deadlift
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7
2
Upright Row (Barbell)
2
10-15 reps
RPE 7
3
Dumbbell Row
2
10-15 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 7
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Upright Row (Barbell)
2
10-15 reps
-
3
Dumbbell Row
2
10-15 reps
-
4
Bicep Curl (EZ Bar)
2
10-15 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Upright Row (Barbell)
2
10-15 reps
-
3
Dumbbell Row
2
10-15 reps
-
4
Bicep Curl (EZ Bar)
2
10-15 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Upright Row (Barbell)
2
10-15 reps
-
3
Dumbbell Row
2
10-15 reps
-
4
Bicep Curl (EZ Bar)
2
10-15 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Upright Row (Barbell)
2
10-15 reps
-
3
Dumbbell Row
2
10-15 reps
-
4
Bicep Curl (EZ Bar)
2
10-15 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Upright Row (Barbell)
2
10-15 reps
-
3
Dumbbell Row
2
10-15 reps
-
4
Bicep Curl (EZ Bar)
2
10-15 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10-15 reps
-
2
Upright Row (Barbell)
2
10-15 reps
-
3
Dumbbell Row
2
10-15 reps
-
4
Bicep Curl (EZ Bar)
2
10-15 reps
-
5
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-15 reps
RPE 7
2
Hanging Leg Raise
2
10-15 reps
RPE 7
3
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)
2
10-15 reps
-
2
Hanging Leg Raise
2
10-15 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
-
4
Stiff Leg Deadlift
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-15 reps
-
2
Hanging Leg Raise
2
10-15 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
-
4
Stiff Leg Deadlift
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-15 reps
-
2
Hanging Leg Raise
2
10-15 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
-
4
Stiff Leg Deadlift
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-15 reps
-
2
Hanging Leg Raise
2
10-15 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
-
4
Stiff Leg Deadlift
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-15 reps
-
2
Hanging Leg Raise
2
10-15 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
-
4
Stiff Leg Deadlift
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10-15 reps
-
2
Hanging Leg Raise
2
10-15 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
-
4
Stiff Leg Deadlift
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
2
10-15 reps
RPE 7
2
Lat Prayer
2
10-15 reps
RPE 7
3
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
4
Reverse Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7
5
Skull Crusher
2
10-15 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 7
7
Shrug (Barbell)
2
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
2
10-15 reps
-
2
Lat Prayer
2
10-15 reps
-
3
Incline Curl (Dumbbell)
2
10-15 reps
-
4
Reverse Bicep Curl (Dumbbell)
2
10-15 reps
-
5
Skull Crusher
2
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
7
Shrug (Barbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
2
10-15 reps
-
2
Lat Prayer
2
10-15 reps
-
3
Incline Curl (Dumbbell)
2
10-15 reps
-
4
Reverse Bicep Curl (Dumbbell)
2
10-15 reps
-
5
Skull Crusher
2
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
7
Shrug (Barbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
2
10-15 reps
-
2
Lat Prayer
2
10-15 reps
-
3
Incline Curl (Dumbbell)
2
10-15 reps
-
4
Reverse Bicep Curl (Dumbbell)
2
10-15 reps
-
5
Skull Crusher
2
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
7
Shrug (Barbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
2
10-15 reps
-
2
Lat Prayer
2
10-15 reps
-
3
Incline Curl (Dumbbell)
2
10-15 reps
-
4
Reverse Bicep Curl (Dumbbell)
2
10-15 reps
-
5
Skull Crusher
2
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
7
Shrug (Barbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
2
10-15 reps
-
2
Lat Prayer
2
10-15 reps
-
3
Incline Curl (Dumbbell)
2
10-15 reps
-
4
Reverse Bicep Curl (Dumbbell)
2
10-15 reps
-
5
Skull Crusher
2
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
7
Shrug (Barbell)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Inverted Row
2
10-15 reps
-
2
Lat Prayer
2
10-15 reps
-
3
Incline Curl (Dumbbell)
2
10-15 reps
-
4
Reverse Bicep Curl (Dumbbell)
2
10-15 reps
-
5
Skull Crusher
2
10-15 reps
-
6
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
7
Shrug (Barbell)
2
10-15 reps
-
Week 1
1 / 8 Weeks
Day 5
1
Inverted Row
2 Sets
10-15 Reps
@7
2
Lat Prayer
2 Sets
10-15 Reps
@7
3
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@7
4
Reverse Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@7
5
Skull Crusher
2 Sets
10-15 Reps
@7
6
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
@7
7
Shrug (Barbell)
2 Sets
10-15 Reps
@7
Day 4
1
Bench Press (Barbell)
2 Sets
10-15 Reps
@7
2
Hanging Leg Raise
2 Sets
10-15 Reps
@7
3
Lunge (Dumbbell)
2 Sets
10-15 Reps
@7
4
Stiff Leg Deadlift
2 Sets
10-15 Reps
@7
Day 3
1
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@7
2
Upright Row (Barbell)
2 Sets
10-15 Reps
@7
3
Dumbbell Row
2 Sets
10-15 Reps
@7
4
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@7
5
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@7
Day 2
1
High Bar Squat (Barbell)
2 Sets
10-15 Reps
@7
2
Good Morning
2 Sets
10-15 Reps
@7
3
Incline Bench Press (Barbell)
2 Sets
10-15 Reps
@7
4
Abs Crunch (Weighted)
2 Sets
10-15 Reps
@7
Day 1
1
Bent Over Row (Barbell)
2 Sets
10-15 Reps
@7
2
Chin-Up (Bodyweight)
2 Sets
AMRAP
@7
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@7
4
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@7
5
Tricep Extension (Barbell)
2 Sets
10-15 Reps
@7