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RP Thor Workout

by Cody Brumley
10 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
    Jan 05, 2026 09:53

Summary

Unleash your inner strength with the RP Thor Workout, a comprehensive 9-week program designed for those ready to elevate their training. With 5 days of targeted workouts each week, you'll engage in a variety of exercises—including barbell rows, chin-ups, and high bar squats—focused on building muscle and enhancing overall performance. This program is tailored for gym-goers looking to maximize their gains and improve their physique through structured, intensity-driven sessions. Get ready to forge a stronger, more powerful you!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13%
Biceps
12.2%
Triceps
11.3%
Lats
9.6%
Middle Delts
9.6%
Front Delts
9.1%
Glutes
6.5%
Hamstrings
6.5%
Abs
6.1%
Quadriceps
4.3%
Chest
4.3%
Lower Back
3.5%
Forearms
2.2%
Rear Delts
0.9%
Adductors
0.9%
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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