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!

Thor RP Pogram

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Inverted Row

Lat Prayer

Incline Curl (Dumbbell)

Reverse Bicep Curl (Dumbbell)

Skull Crusher

Single Arm Tricep Extension (Cable)

Shrug (Barbell)

Back, Shoulders, Arms

Bench Press (Barbell)

Hanging Leg Raise

Lunge (Dumbbell)

Stiff Leg Deadlift

Chest, Legs, Abs

Lateral Raise (Dumbbell)

Upright Row (Barbell)

Dumbbell Row

Bicep Curl (EZ Bar)

Tricep Pushdown (Cable)

High Bar Squat (Barbell)

Good Morning

Incline Bench Press (Barbell)

Abs Crunch (Weighted)

Bent Over Row (Barbell)

Chin-Up (Bodyweight)

Bicep Curl (Dumbbell)

Tricep Extension (Barbell)

All sets 10 tp 15 reps. Add 2,5 kg or reps. If not challenging, add 1 set per excersise.

All sets 10 tp 15 reps. Add 2,5 kg or reps. 

Reduce all weights, sets and reps by HALF

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