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
- LevelNovice
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length9 weeks
- Time Per Workout40 minutes
- CreatedDec 21, 2023 07:33
- Last EditedOct 12, 2024 05:52
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 Morning2 Sets
10-15 Reps
@7
3
Incline Bench Press (Dumbbell)2 Sets
10-15 Reps
@7
4
Sit Up2 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 Raise2 Sets
10-15 Reps
@7
3
Lunge (Dumbbell)2 Sets
10-15 Reps
@7
4
Stiff Leg Deadlift2 Sets
10-15 Reps
@7
Day 5
1
Pull-Up (Bodyweight)2 Sets
10-15 Reps
@7
2
Inverted Row2 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 Crusher2 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