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RP thor
by Joel
33 athletes joined
Program Description
day 2/4 - stick to 2 sets for each exercise - either add a rep or 5 lbs to each lift in most weeks of training day 1/3/5 - add 5 lbs or 1 rep every week you can - add 1 set if wasn’t challenging and if you’re not sore DELOAD every 4-8 weeks only go monday and Thursday reduce the weights, sets, and reps by half do the program for 8-16 weeks and replace exercises with analogues as needed source :https://youtu.be/IjEl1m-Ef1M?si=nsNpuJJhRRtYl1vi
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Jan 30, 2024 03:21
Last Edited
Jun 01, 2024 03:28
down_app
Week 1
1 / 8 Weeks
Day 1
1
Bent Over Row (Barbell)
2 Sets
10-15 Reps
@8
2
Chin-Up (Bodyweight)
2 Sets
10-15 Reps
@8
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@8
4
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@8
5
tricep overhead ez extension
2 Sets
10-15 Reps
@8
Day 2
1
High Bar Squat (Barbell)
2 Sets
10-15 Reps
@8
2
Good Morning
2 Sets
10-15 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@8
4
weighted slant board situp
2 Sets
10-15 Reps
@8
Day 3
1
One Arm Lateral Raise (Cable)
2 Sets
15-20 Reps
@7.5
2
Upright Row (Barbell)
2 Sets
15-20 Reps
@7.5
3
Chest Supported Row (Machine)
2 Sets
15-20 Reps
@7.5
4
Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
@7.5
5
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@7.5
Day 4
1
Bench Press (Barbell)
2 Sets
10-15 Reps
@8
2
Hanging Leg Raise
2 Sets
10-15 Reps
@8
3
Lunge (Dumbbell)
2 Sets
10-15 Reps
@8
4
Stiff Leg Deadlift (Dumbbell)
2 Sets
10-15 Reps
@8
Day 5
1
Wide Grip Pull-Up
2 Sets
10-15 Reps
@8
2
Seated Row (Cable)
2 Sets
10-15 Reps
@8
3
Bicep Curl (Cable)
2 Sets
10-15 Reps
@8
4
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@8
5
Skull Crusher
2 Sets
10-15 Reps
@8
6
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@8
7
Upright Row (Cable)
2 Sets
10-15 Reps
@8
Day 2
1
High Bar Squat (Barbell)
2 Sets
10-15 Reps
@8
2
Good Morning
2 Sets
10-15 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@8
4
weighted slant board situp
2 Sets
10-15 Reps
@8
Day 4
1
Bench Press (Barbell)
2 Sets
10-15 Reps
@8
2
Hanging Leg Raise
2 Sets
10-15 Reps
@8
3
Lunge (Dumbbell)
2 Sets
10-15 Reps
@8
4
Stiff Leg Deadlift (Dumbbell)
2 Sets
10-15 Reps
@8
Day 1
1
Bent Over Row (Barbell)
2 Sets
10-15 Reps
@8
2
Chin-Up (Bodyweight)
2 Sets
10-15 Reps
@8
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@8
4
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@8
5
tricep overhead ez extension
2 Sets
10-15 Reps
@8
Day 3
1
One Arm Lateral Raise (Cable)
2 Sets
15-20 Reps
@7.5
2
Upright Row (Barbell)
2 Sets
15-20 Reps
@7.5
3
Chest Supported Row (Machine)
2 Sets
15-20 Reps
@7.5
4
Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
@7.5
5
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@7.5
Day 5
1
Wide Grip Pull-Up
2 Sets
10-15 Reps
@8
2
Seated Row (Cable)
2 Sets
10-15 Reps
@8
3
Bicep Curl (Cable)
2 Sets
10-15 Reps
@8
4
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@8
5
Skull Crusher
2 Sets
10-15 Reps
@8
6
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@8
7
Upright Row (Cable)
2 Sets
10-15 Reps
@8
Day 2
1
High Bar Squat (Barbell)
2 Sets
10-15 Reps
@8
2
Good Morning
2 Sets
10-15 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@8
4
weighted slant board situp
2 Sets
10-15 Reps
@8
Day 4
1
Bench Press (Barbell)
2 Sets
10-15 Reps
@8
2
Hanging Leg Raise
2 Sets
10-15 Reps
@8
3
Lunge (Dumbbell)
2 Sets
10-15 Reps
@8
4
Stiff Leg Deadlift (Dumbbell)
2 Sets
10-15 Reps
@8
Day 1
1
Bent Over Row (Barbell)
2 Sets
10-15 Reps
@8
2
Chin-Up (Bodyweight)
2 Sets
10-15 Reps
@8
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@8
4
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@8
5
tricep overhead ez extension
2 Sets
10-15 Reps
@8
Day 3
1
One Arm Lateral Raise (Cable)
2 Sets
15-20 Reps
@7.5
2
Upright Row (Barbell)
2 Sets
15-20 Reps
@7.5
3
Chest Supported Row (Machine)
2 Sets
15-20 Reps
@7.5
4
Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
@7.5
5
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@7.5
Day 5
1
Wide Grip Pull-Up
2 Sets
10-15 Reps
@8
2
Seated Row (Cable)
2 Sets
10-15 Reps
@8
3
Bicep Curl (Cable)
2 Sets
10-15 Reps
@8
4
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@8
5
Skull Crusher
2 Sets
10-15 Reps
@8
6
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@8
7
Upright Row (Cable)
2 Sets
10-15 Reps
@8
Day 4
1
Bench Press (Barbell)
2 Sets
10-15 Reps
@8
2
Hanging Leg Raise
2 Sets
10-15 Reps
@8
3
Lunge (Dumbbell)
2 Sets
10-15 Reps
@8
4
Stiff Leg Deadlift (Dumbbell)
2 Sets
10-15 Reps
@8
Day 2
1
High Bar Squat (Barbell)
2 Sets
10-15 Reps
@8
2
Good Morning
2 Sets
10-15 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@8
4
weighted slant board situp
2 Sets
10-15 Reps
@8
Day 1
1
Bent Over Row (Barbell)
2 Sets
10-15 Reps
@8
2
Chin-Up (Bodyweight)
2 Sets
10-15 Reps
@8
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@8
4
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@8
5
tricep overhead ez extension
2 Sets
10-15 Reps
@8
Day 3
1
One Arm Lateral Raise (Cable)
2 Sets
15-20 Reps
@7.5
2
Upright Row (Barbell)
2 Sets
15-20 Reps
@7.5
3
Chest Supported Row (Machine)
2 Sets
15-20 Reps
@7.5
4
Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
@7.5
5
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@7.5
Day 5
1
Wide Grip Pull-Up
2 Sets
10-15 Reps
@8
2
Seated Row (Cable)
2 Sets
10-15 Reps
@8
3
Bicep Curl (Cable)
2 Sets
10-15 Reps
@8
4
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@8
5
Skull Crusher
2 Sets
10-15 Reps
@8
6
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@8
7
Upright Row (Cable)
2 Sets
10-15 Reps
@8
Day 4
1
Bench Press (Barbell)
2 Sets
10-15 Reps
@8
2
Hanging Leg Raise
2 Sets
10-15 Reps
@8
3
Lunge (Dumbbell)
2 Sets
10-15 Reps
@8
4
Stiff Leg Deadlift (Dumbbell)
2 Sets
10-15 Reps
@8
Day 2
1
High Bar Squat (Barbell)
2 Sets
10-15 Reps
@8
2
Good Morning
2 Sets
10-15 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@8
4
weighted slant board situp
2 Sets
10-15 Reps
@8
Day 1
1
Bent Over Row (Barbell)
2 Sets
10-15 Reps
@8
2
Chin-Up (Bodyweight)
2 Sets
10-15 Reps
@8
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@8
4
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@8
5
tricep overhead ez extension
2 Sets
10-15 Reps
@8
Day 3
1
One Arm Lateral Raise (Cable)
2 Sets
15-20 Reps
@7.5
2
Upright Row (Barbell)
2 Sets
15-20 Reps
@7.5
3
Chest Supported Row (Machine)
2 Sets
15-20 Reps
@7.5
4
Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
@7.5
5
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@7.5
Day 5
1
Wide Grip Pull-Up
2 Sets
10-15 Reps
@8
2
Seated Row (Cable)
2 Sets
10-15 Reps
@8
3
Bicep Curl (Cable)
2 Sets
10-15 Reps
@8
4
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@8
5
Skull Crusher
2 Sets
10-15 Reps
@8
6
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@8
7
Upright Row (Cable)
2 Sets
10-15 Reps
@8
Day 4
1
Bench Press (Barbell)
2 Sets
10-15 Reps
@8
2
Hanging Leg Raise
2 Sets
10-15 Reps
@8
3
Lunge (Dumbbell)
2 Sets
10-15 Reps
@8
4
Stiff Leg Deadlift (Dumbbell)
2 Sets
10-15 Reps
@8
Day 2
1
High Bar Squat (Barbell)
2 Sets
10-15 Reps
@8
2
Good Morning
2 Sets
10-15 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@8
4
weighted slant board situp
2 Sets
10-15 Reps
@8
Day 1
1
Bent Over Row (Barbell)
2 Sets
10-15 Reps
@8
2
Chin-Up (Bodyweight)
2 Sets
10-15 Reps
@8
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@8
4
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@8
5
tricep overhead ez extension
2 Sets
10-15 Reps
@8
Day 3
1
One Arm Lateral Raise (Cable)
2 Sets
15-20 Reps
@7.5
2
Upright Row (Barbell)
2 Sets
15-20 Reps
@7.5
3
Chest Supported Row (Machine)
2 Sets
15-20 Reps
@7.5
4
Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
@7.5
5
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@7.5
Day 5
1
Wide Grip Pull-Up
2 Sets
10-15 Reps
@8
2
Seated Row (Cable)
2 Sets
10-15 Reps
@8
3
Bicep Curl (Cable)
2 Sets
10-15 Reps
@8
4
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@8
5
Skull Crusher
2 Sets
10-15 Reps
@8
6
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@8
7
Upright Row (Cable)
2 Sets
10-15 Reps
@8
Day 4
1
Bench Press (Barbell)
2 Sets
10-15 Reps
@8
2
Hanging Leg Raise
2 Sets
10-15 Reps
@8
3
Lunge (Dumbbell)
2 Sets
10-15 Reps
@8
4
Stiff Leg Deadlift (Dumbbell)
2 Sets
10-15 Reps
@8
Day 2
1
High Bar Squat (Barbell)
2 Sets
10-15 Reps
@8
2
Good Morning
2 Sets
10-15 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@8
4
weighted slant board situp
2 Sets
10-15 Reps
@8
Day 1
1
Bent Over Row (Barbell)
2 Sets
10-15 Reps
@8
2
Chin-Up (Bodyweight)
2 Sets
10-15 Reps
@8
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@8
4
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@8
5
tricep overhead ez extension
2 Sets
10-15 Reps
@8
Day 3
1
One Arm Lateral Raise (Cable)
2 Sets
15-20 Reps
@7.5
2
Upright Row (Barbell)
2 Sets
15-20 Reps
@7.5
3
Chest Supported Row (Machine)
2 Sets
15-20 Reps
@7.5
4
Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
@7.5
5
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@7.5
Day 5
1
Wide Grip Pull-Up
2 Sets
10-15 Reps
@8
2
Seated Row (Cable)
2 Sets
10-15 Reps
@8
3
Bicep Curl (Cable)
2 Sets
10-15 Reps
@8
4
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@8
5
Skull Crusher
2 Sets
10-15 Reps
@8
6
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@8
7
Upright Row (Cable)
2 Sets
10-15 Reps
@8
Day 4
1
Bench Press (Barbell)
2 Sets
10-15 Reps
@8
2
Hanging Leg Raise
2 Sets
10-15 Reps
@8
3
Lunge (Dumbbell)
2 Sets
10-15 Reps
@8
4
Stiff Leg Deadlift (Dumbbell)
2 Sets
10-15 Reps
@8
Day 2
1
High Bar Squat (Barbell)
2 Sets
10-15 Reps
@8
2
Good Morning
2 Sets
10-15 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@8
4
weighted slant board situp
2 Sets
10-15 Reps
@8
Day 1
1
Bent Over Row (Barbell)
2 Sets
10-15 Reps
@8
2
Chin-Up (Bodyweight)
2 Sets
10-15 Reps
@8
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@8
4
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@8
5
tricep overhead ez extension
2 Sets
10-15 Reps
@8
Day 3
1
One Arm Lateral Raise (Cable)
2 Sets
15-20 Reps
@7.5
2
Upright Row (Barbell)
2 Sets
15-20 Reps
@7.5
3
Chest Supported Row (Machine)
2 Sets
15-20 Reps
@7.5
4
Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
@7.5
5
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@7.5
Day 5
1
Wide Grip Pull-Up
2 Sets
10-15 Reps
@8
2
Seated Row (Cable)
2 Sets
10-15 Reps
@8
3
Bicep Curl (Cable)
2 Sets
10-15 Reps
@8
4
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@8
5
Skull Crusher
2 Sets
10-15 Reps
@8
6
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@8
7
Upright Row (Cable)
2 Sets
10-15 Reps
@8