Question 1

Is RP Thor Workout free?

Accepted Answer

Yes, RP Thor Workout is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 9 weeks are fully unlocked.

Question 2

What equipment do I need?

Accepted Answer

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Question 3

How long are the workouts?

Accepted Answer

Each session typically takes around 40 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Question 4

How many days per week?

Accepted Answer

RP Thor Workout is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

Question 5

How long is the full program?

Accepted Answer

The program runs for 9 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Question 6

Where do I access this program?

Accepted Answer

RP Thor Workout is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

#	Exercise	Sets	Reps	Load
1	Bent Over Row (Barbell)	2	10–15 reps	@7
2	Chin-Up (Bodyweight)	2	10–15 reps	@7
3	Lateral Raise (Dumbbell)	2	10–15 reps	@7
4	Bicep Curl (Dumbbell)	2	10–15 reps	@7
5	Tricep Extension (Barbell)	2	10–15 reps	@7

#	Exercise	Sets	Reps	Load
1	High Bar Squat (Barbell)	2	10–15 reps	@7
2	Good Morning	2	10–15 reps	@7
3	Incline Bench Press (Dumbbell)	2	10–15 reps	@7
4	Sit Up	2	10–15 reps	@7

#	Exercise	Sets	Reps	Load
1	Lateral Raise (Cable)	2	15–20 reps	@7
2	Upright Row (Barbell)	2	15–20 reps	@7
3	Chest Supported Row (Machine)	2	15–20 reps	@7
4	Bicep Curl (EZ Bar)	2	15–20 reps	@7
5	Tricep Pushdown (Cable)	2	15–20 reps	@7

#	Exercise	Sets	Reps	Load
1	Chest Press (Machine)	2	10–15 reps	@7
2	Hanging Leg Raise	2	10–15 reps	@7
3	Lunge (Dumbbell)	2	10–15 reps	@7
4	Stiff Leg Deadlift	2	10–15 reps	@7

#	Exercise	Sets	Reps	Load
1	Pull-Up (Bodyweight)	2	10–15 reps	@7
2	Inverted Row	2	10–15 reps	@7
3	Bicep Curl (Cable)	2	10–15 reps	@7
4	Incline Curl (Dumbbell)	2	10–15 reps	@7
5	Skull Crusher	2	10–15 reps	@7
6	Overhead Tricep Extension (Cable)	2	10–15 reps	@7
7	Upright Row (Cable)	2	10–15 reps	@7

RP Thor Workout

Overview

Who it's for

Muscle engagement

Common questions

Get started