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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.
Muscle Engagement
Front
Back
MuscleSet
Biceps
13%
Upper Back
11%
Triceps
10.6%
Front Delts
9%
Middle Delts
8.6%
Lats
7.7%
Hamstrings
7%
Glutes
6.5%
Abs
6.1%
Quadriceps
5.1%
Chest
4.7%
Lower Back
4.2%
Forearms
2.8%
Rear Delts
2.2%
Adductors
1.4%
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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
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