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BoostcampPNG

Thor Renaissance

by Andrew G.
3 athletes joined

Program Description

This program is designed to emphasize the glamour muscles that Chris Hemsworth used to trick audiences into thinking he could lift a car.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 09, 2024 10:04
  • Last Edited
    Feb 02, 2025 08:03

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
RPE 8
2
Underhand Lat Pulldown
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
5
Skull Crusher
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
RPE 8
2
Underhand Lat Pulldown
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
5
Skull Crusher
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
RPE 8
2
Underhand Lat Pulldown
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
5
Skull Crusher
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
RPE 8
2
Underhand Lat Pulldown
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
5
Skull Crusher
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
1
8 reps
RPE 6
-
2
Underhand Lat Pulldown
3
8 reps
RPE 6
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
4
Bicep Curl (EZ Bar)
3
8 reps
RPE 6
5
Skull Crusher
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
RPE 8
2
Underhand Lat Pulldown
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
5
Skull Crusher
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
RPE 8
2
Underhand Lat Pulldown
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
5
Skull Crusher
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
RPE 8
2
Underhand Lat Pulldown
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
5
Skull Crusher
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
RPE 8
2
Underhand Lat Pulldown
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
5
Skull Crusher
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 7.5
2
Good Morning
3
15 reps
RPE 7.5
3
Incline Bench Press (Barbell)
3
12 reps
RPE 7.5
4
Abs Crunch (Weighted)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 7.5
2
Good Morning
3
15 reps
RPE 7.5
3
Incline Bench Press (Barbell)
3
12 reps
RPE 7.5
4
Abs Crunch (Weighted)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 7.5
2
Good Morning
3
15 reps
RPE 7.5
3
Incline Bench Press (Barbell)
3
12 reps
RPE 7.5
4
Abs Crunch (Weighted)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 7.5
2
Good Morning
3
15 reps
RPE 7.5
3
Incline Bench Press (Barbell)
3
12 reps
RPE 7.5
4
Abs Crunch (Weighted)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6
2
Good Morning
3
10 reps
RPE 6
3
Incline Bench Press (Barbell)
3
8 reps
RPE 6
4
Abs Crunch (Weighted)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 7.5
2
Good Morning
3
15 reps
RPE 7.5
3
Incline Bench Press (Barbell)
3
12 reps
RPE 7.5
4
Abs Crunch (Weighted)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 7.5
2
Good Morning
3
15 reps
RPE 7.5
3
Incline Bench Press (Barbell)
3
12 reps
RPE 7.5
4
Abs Crunch (Weighted)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 7.5
2
Good Morning
3
15 reps
RPE 7.5
3
Incline Bench Press (Barbell)
3
12 reps
RPE 7.5
4
Abs Crunch (Weighted)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 7.5
2
Good Morning
3
15 reps
RPE 7.5
3
Incline Bench Press (Barbell)
3
12 reps
RPE 7.5
4
Abs Crunch (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
2
Upright Row (Barbell)
3
12 reps
RPE 7.5
3
Seated Row (Cable)
3
15 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
2
Upright Row (Barbell)
3
12 reps
RPE 7.5
3
Seated Row (Cable)
3
15 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
2
Upright Row (Barbell)
3
12 reps
RPE 7.5
3
Seated Row (Cable)
3
15 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
2
Upright Row (Barbell)
3
12 reps
RPE 7.5
3
Seated Row (Cable)
3
15 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
2
Upright Row (Barbell)
3
8 reps
RPE 6
3
Seated Row (Cable)
3
8 reps
RPE 6
4
Bicep Curl (Dumbbell)
3
8 reps
RPE 6
5
Tricep Pushdown (Cable)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
2
Upright Row (Barbell)
3
12 reps
RPE 7.5
3
Seated Row (Cable)
3
15 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
2
Upright Row (Barbell)
3
12 reps
RPE 7.5
3
Seated Row (Cable)
3
15 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
2
Upright Row (Barbell)
3
12 reps
RPE 7.5
3
Seated Row (Cable)
3
15 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
2
Upright Row (Barbell)
3
12 reps
RPE 7.5
3
Seated Row (Cable)
3
15 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7.5
2
Side Bend (Dumbbell)
3
15 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 7.5
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7.5
2
Side Bend (Dumbbell)
3
15 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 7.5
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7.5
2
Side Bend (Dumbbell)
3
15 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 7.5
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7.5
2
Side Bend (Dumbbell)
3
15 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 7.5
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Side Bend (Dumbbell)
3
10 reps
RPE 6
3
Lunge (Dumbbell)
3
8 reps
RPE 6
4
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7.5
2
Side Bend (Dumbbell)
3
15 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 7.5
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7.5
2
Side Bend (Dumbbell)
3
15 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 7.5
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7.5
2
Side Bend (Dumbbell)
3
15 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 7.5
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7.5
2
Side Bend (Dumbbell)
3
15 reps
RPE 8
3
Lunge (Dumbbell)
3
12 reps
RPE 7.5
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 8
2
Face Pull
2
15 reps
RPE 8
3
Bicep Curl (Cable)
2
15 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
12 reps
RPE 8
5
Skull Crusher
2
12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
15 reps
RPE 8
7
Upright Row (Cable)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 8
2
Face Pull
2
15 reps
RPE 8
3
Bicep Curl (Cable)
2
15 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
12 reps
RPE 8
5
Skull Crusher
2
12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
15 reps
RPE 8
7
Upright Row (Cable)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 8
2
Face Pull
2
15 reps
RPE 8
3
Bicep Curl (Cable)
2
15 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
12 reps
RPE 8
5
Skull Crusher
2
12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
15 reps
RPE 8
7
Upright Row (Cable)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 8
2
Face Pull
2
15 reps
RPE 8
3
Bicep Curl (Cable)
2
15 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
12 reps
RPE 8
5
Skull Crusher
2
12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
15 reps
RPE 8
7
Upright Row (Cable)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
RPE 6
2
Face Pull
2
8 reps
RPE 6
3
Bicep Curl (Cable)
2
8 reps
RPE 6
4
Bicep Curl (EZ Bar)
2
8 reps
RPE 6
5
Skull Crusher
2
8 reps
RPE 6
6
Tricep Pushdown (Cable)
2
8 reps
RPE 6
7
Upright Row (Cable)
2
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 8
2
Face Pull
2
15 reps
RPE 8
3
Bicep Curl (Cable)
2
15 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
12 reps
RPE 8
5
Skull Crusher
2
12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
15 reps
RPE 8
7
Upright Row (Cable)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 8
2
Face Pull
2
15 reps
RPE 8
3
Bicep Curl (Cable)
2
15 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
12 reps
RPE 8
5
Skull Crusher
2
12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
15 reps
RPE 8
7
Upright Row (Cable)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 8
2
Face Pull
2
15 reps
RPE 8
3
Bicep Curl (Cable)
2
15 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
12 reps
RPE 8
5
Skull Crusher
2
12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
15 reps
RPE 8
7
Upright Row (Cable)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 8
2
Face Pull
2
15 reps
RPE 8
3
Bicep Curl (Cable)
2
15 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
12 reps
RPE 8
5
Skull Crusher
2
12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
15 reps
RPE 8
7
Upright Row (Cable)
2
15 reps
RPE 8
Week 1
1 / 9 Weeks
Day 1
1
Bent Over Row (Barbell)
3 Sets
15 Reps
@8
2
Underhand Lat Pulldown
3 Sets
15 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@8
4
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
5
Skull Crusher
3 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
@7.5
2
Good Morning
3 Sets
15 Reps
@7.5
3
Incline Bench Press (Barbell)
3 Sets
12 Reps
@7.5
4
Abs Crunch (Weighted)
3 Sets
15 Reps
@8
Day 3
1
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
2
Upright Row (Barbell)
3 Sets
12 Reps
@7.5
3
Seated Row (Cable)
3 Sets
15 Reps
@7.5
4
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@7.5
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
@7.5
Day 4
1
Bench Press (Barbell)
3 Sets
12 Reps
@7.5
2
Side Bend (Dumbbell)
3 Sets
15 Reps
@8
3
Lunge (Dumbbell)
3 Sets
12 Reps
@7.5
4
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
Day 5
1
Lat Pulldown
2 Sets
15 Reps
@8
2
Face Pull
2 Sets
15 Reps
@8
3
Bicep Curl (Cable)
2 Sets
15 Reps
@8
4
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@8
5
Skull Crusher
2 Sets
12 Reps
@8
6
Tricep Pushdown (Cable)
2 Sets
15 Reps
@8
7
Upright Row (Cable)
2 Sets
15 Reps
@8