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RP Thor Workout

by Cody Brumley
1 athletes joined

Program Description

From the mind of Dr. Israetel, this plan aims to get you jacked like Thor. Focus on shoulders, back, and arms.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 21, 2023 07:33
  • Last Edited
    Oct 12, 2024 05:52
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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)
2
10-15 reps
RPE 7
2
Chin-Up (Bodyweight)
2
10-15 reps
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
RPE 7
2
Chin-Up (Bodyweight)
2
10-15 reps
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
RPE 7
2
Chin-Up (Bodyweight)
2
10-15 reps
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
RPE 7
2
Chin-Up (Bodyweight)
2
10-15 reps
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
RPE 7
2
Chin-Up (Bodyweight)
2
10-15 reps
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
RPE 7
2
Chin-Up (Bodyweight)
2
10-15 reps
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
RPE 7
2
Chin-Up (Bodyweight)
2
10-15 reps
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
RPE 7
2
Chin-Up (Bodyweight)
2
10-15 reps
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
RPE 7
2
Chin-Up (Bodyweight)
2
10-15 reps
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 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 (Dumbbell)
2
10-15 reps
RPE 7
4
Sit Up
2
10-15 reps
RPE 7
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 (Dumbbell)
2
10-15 reps
RPE 7
4
Sit Up
2
10-15 reps
RPE 7
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 (Dumbbell)
2
10-15 reps
RPE 7
4
Sit Up
2
10-15 reps
RPE 7
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 (Dumbbell)
2
10-15 reps
RPE 7
4
Sit Up
2
10-15 reps
RPE 7
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 (Dumbbell)
2
10-15 reps
RPE 7
4
Sit Up
2
10-15 reps
RPE 7
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 (Dumbbell)
2
10-15 reps
RPE 7
4
Sit Up
2
10-15 reps
RPE 7
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 (Dumbbell)
2
10-15 reps
RPE 7
4
Sit Up
2
10-15 reps
RPE 7
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 (Dumbbell)
2
10-15 reps
RPE 7
4
Sit Up
2
10-15 reps
RPE 7
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 (Dumbbell)
2
10-15 reps
RPE 7
4
Sit Up
2
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
15-20 reps
RPE 7
2
Upright Row (Barbell)
2
15-20 reps
RPE 7
3
Chest Supported Row (Machine)
2
15-20 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7
5
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
15-20 reps
RPE 7
2
Upright Row (Barbell)
2
15-20 reps
RPE 7
3
Chest Supported Row (Machine)
2
15-20 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7
5
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
15-20 reps
RPE 7
2
Upright Row (Barbell)
2
15-20 reps
RPE 7
3
Chest Supported Row (Machine)
2
15-20 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7
5
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
15-20 reps
RPE 7
2
Upright Row (Barbell)
2
15-20 reps
RPE 7
3
Chest Supported Row (Machine)
2
15-20 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7
5
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
15-20 reps
RPE 7
2
Upright Row (Barbell)
2
15-20 reps
RPE 7
3
Chest Supported Row (Machine)
2
15-20 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7
5
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
15-20 reps
RPE 7
2
Upright Row (Barbell)
2
15-20 reps
RPE 7
3
Chest Supported Row (Machine)
2
15-20 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7
5
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
15-20 reps
RPE 7
2
Upright Row (Barbell)
2
15-20 reps
RPE 7
3
Chest Supported Row (Machine)
2
15-20 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7
5
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
15-20 reps
RPE 7
2
Upright Row (Barbell)
2
15-20 reps
RPE 7
3
Chest Supported Row (Machine)
2
15-20 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7
5
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
15-20 reps
RPE 7
2
Upright Row (Barbell)
2
15-20 reps
RPE 7
3
Chest Supported Row (Machine)
2
15-20 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 7
5
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
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
Chest Press (Machine)
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
Chest Press (Machine)
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
Chest Press (Machine)
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
Chest Press (Machine)
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
Chest Press (Machine)
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
Chest Press (Machine)
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
Chest Press (Machine)
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
Chest Press (Machine)
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 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10-15 reps
RPE 7
2
Inverted Row
2
10-15 reps
RPE 7
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
5
Skull Crusher
2
10-15 reps
RPE 7
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 7
7
Upright Row (Cable)
2
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10-15 reps
RPE 7
2
Inverted Row
2
10-15 reps
RPE 7
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
5
Skull Crusher
2
10-15 reps
RPE 7
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 7
7
Upright Row (Cable)
2
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10-15 reps
RPE 7
2
Inverted Row
2
10-15 reps
RPE 7
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
5
Skull Crusher
2
10-15 reps
RPE 7
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 7
7
Upright Row (Cable)
2
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10-15 reps
RPE 7
2
Inverted Row
2
10-15 reps
RPE 7
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
5
Skull Crusher
2
10-15 reps
RPE 7
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 7
7
Upright Row (Cable)
2
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10-15 reps
RPE 7
2
Inverted Row
2
10-15 reps
RPE 7
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
5
Skull Crusher
2
10-15 reps
RPE 7
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 7
7
Upright Row (Cable)
2
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10-15 reps
RPE 7
2
Inverted Row
2
10-15 reps
RPE 7
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
5
Skull Crusher
2
10-15 reps
RPE 7
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 7
7
Upright Row (Cable)
2
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10-15 reps
RPE 7
2
Inverted Row
2
10-15 reps
RPE 7
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
5
Skull Crusher
2
10-15 reps
RPE 7
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 7
7
Upright Row (Cable)
2
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10-15 reps
RPE 7
2
Inverted Row
2
10-15 reps
RPE 7
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
5
Skull Crusher
2
10-15 reps
RPE 7
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 7
7
Upright Row (Cable)
2
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10-15 reps
RPE 7
2
Inverted Row
2
10-15 reps
RPE 7
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
5
Skull Crusher
2
10-15 reps
RPE 7
6
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 7
7
Upright Row (Cable)
2
10-15 reps
RPE 7
Week 1
1 / 9 Weeks
Day 1
1
Bent Over Row (Barbell)
2 Sets
10-15 Reps
@7
2
Chin-Up (Bodyweight)
2 Sets
10-15 Reps
@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
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 (Dumbbell)
2 Sets
10-15 Reps
@7
4
Sit Up
2 Sets
10-15 Reps
@7
Day 3
1
Lateral Raise (Cable)
2 Sets
15-20 Reps
@7
2
Upright Row (Barbell)
2 Sets
15-20 Reps
@7
3
Chest Supported Row (Machine)
2 Sets
15-20 Reps
@7
4
Bicep Curl (EZ Bar)
2 Sets
15-20 Reps
@7
5
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@7
Day 4
1
Chest Press (Machine)
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 5
1
Pull-Up (Bodyweight)
2 Sets
10-15 Reps
@7
2
Inverted Row
2 Sets
10-15 Reps
@7
3
Bicep Curl (Cable)
2 Sets
10-15 Reps
@7
4
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@7
5
Skull Crusher
2 Sets
10-15 Reps
@7
6
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@7
7
Upright Row (Cable)
2 Sets
10-15 Reps
@7