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Thor Plan
by Eduardo M.
11 athletes joined
4.0
(1 rating)
Program Description
Be Thor
Program Overview
Level
Advanced, Intermediate
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
10 minutes
Created
Jan 09, 2024 07:09
Last Edited
May 09, 2024 03:11
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Week 1
1 / 12 Weeks
Day 1
1
Bent Over Row (Barbell)
2 Sets
10-15 Reps
@6.5
2
Underhand Lat Pulldown
2 Sets
10-15 Reps
@6.5
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@7.5
4
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@7.5
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@8
Day 5
1
Lat Pulldown
2 Sets
10-15 Reps
@7.5
2
Inverted Row
2 Sets
10-15 Reps
@7.5
3
Bicep Curl (Cable)
2 Sets
10-15 Reps
@7.5
4
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@7
6
Upright Row (Cable)
2 Sets
10-15 Reps
@7
Day 2
1
High Bar Squat (Barbell)
2 Sets
10-15 Reps
@8
2
Good Morning
2 Sets
10-15 Reps
@9.5
3
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@6
4
Sit Up
1 Set
50 Reps
@10
Day 3
1
Cable Crossover
2 Sets
10-15 Reps
@6.5
2
Upright Row (Barbell)
2 Sets
10-15 Reps
@6.5
3
Chest Supported Row (Machine)
2 Sets
10-15 Reps
@7.5
4
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@8
5
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
@8
Day 4
1
Chest Press (Machine)
2 Sets
10-15 Reps
@6.5
2
Leg Raise (Captain's Chair)
2 Sets
10-15 Reps
3
Lunge (Dumbbell)
2 Sets
10-15 Reps
@7
4
Stiff Leg Deadlift (Dumbbell)
2 Sets
10-15 Reps
@8
Day 1
1
Bent Over Row (Barbell)
2 Sets
10-15 Reps
@6.5
2
Underhand Lat Pulldown
2 Sets
10-15 Reps
@6.5
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@7.5
4
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@7.5
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@8
Day 5
1
Lat Pulldown
2 Sets
10-15 Reps
@7.5
2
Inverted Row
2 Sets
10-15 Reps
@7.5
3
Bicep Curl (Cable)
2 Sets
10-15 Reps
@7.5
4
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@7
6
Upright Row (Cable)
2 Sets
10-15 Reps
@7
Day 3
1
Cable Crossover
2 Sets
10-15 Reps
@6.5
2
Upright Row (Barbell)
2 Sets
10-15 Reps
@6.5
3
Chest Supported Row (Machine)
2 Sets
10-15 Reps
@7.5
4
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@8
5
Single Arm Tricep Extension (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
@9.5
3
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@6
4
Sit Up
1 Set
50 Reps
@10
Day 4
1
Chest Press (Machine)
2 Sets
10-15 Reps
@6.5
2
Leg Raise (Captain's Chair)
2 Sets
10-15 Reps
3
Lunge (Dumbbell)
2 Sets
10-15 Reps
@7
4
Stiff Leg Deadlift (Dumbbell)
2 Sets
10-15 Reps
@8
Day 1
1
Bent Over Row (Barbell)
2 Sets
10-15 Reps
@6.5
2
Underhand Lat Pulldown
2 Sets
10-15 Reps
@6.5
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@7.5
4
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@7.5
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@8
Day 5
1
Lat Pulldown
2 Sets
10-15 Reps
@7.5
2
Inverted Row
2 Sets
10-15 Reps
@7.5
3
Bicep Curl (Cable)
2 Sets
10-15 Reps
@7.5
4
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@7
6
Upright Row (Cable)
2 Sets
10-15 Reps
@7
Day 2
1
High Bar Squat (Barbell)
2 Sets
10-15 Reps
@8
2
Good Morning
2 Sets
10-15 Reps
@9.5
3
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@6
4
Sit Up
1 Set
50 Reps
@10
Day 3
1
Cable Crossover
2 Sets
10-15 Reps
@6.5
2
Upright Row (Barbell)
2 Sets
10-15 Reps
@6.5
3
Chest Supported Row (Machine)
2 Sets
10-15 Reps
@7.5
4
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@8
5
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
@8
Day 4
1
Chest Press (Machine)
2 Sets
10-15 Reps
@6.5
2
Leg Raise (Captain's Chair)
2 Sets
10-15 Reps
3
Lunge (Dumbbell)
2 Sets
10-15 Reps
@7
4
Stiff Leg Deadlift (Dumbbell)
2 Sets
10-15 Reps
@8
Day 1
1
Bent Over Row (Barbell)
2 Sets
10-15 Reps
@6.5
2
Underhand Lat Pulldown
2 Sets
10-15 Reps
@6.5
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@7.5
4
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@7.5
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@8
Day 2
1
Chest Press (Machine)
2 Sets
10-15 Reps
@6.5
2
Leg Raise (Captain's Chair)
2 Sets
10-15 Reps
3
Lunge (Dumbbell)
2 Sets
10-15 Reps
@7
4
Stiff Leg Deadlift (Dumbbell)
2 Sets
10-15 Reps
@8
Day 1
1
Bent Over Row (Barbell)
2 Sets
10-15 Reps
@6.5
2
Underhand Lat Pulldown
2 Sets
10-15 Reps
@6.5
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@7.5
4
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@7.5
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@8
Day 5
1
Lat Pulldown
2 Sets
10-15 Reps
@7.5
2
Inverted Row
2 Sets
10-15 Reps
@7.5
3
Bicep Curl (Cable)
2 Sets
10-15 Reps
@7.5
4
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@7
6
Upright Row (Cable)
2 Sets
10-15 Reps
@7
Day 2
1
High Bar Squat (Barbell)
2 Sets
10-15 Reps
@8
2
Good Morning
2 Sets
10-15 Reps
@9.5
3
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@6
4
Sit Up
1 Set
50 Reps
@10
Day 3
1
Cable Crossover
2 Sets
10-15 Reps
@6.5
2
Upright Row (Barbell)
2 Sets
10-15 Reps
@6.5
3
Chest Supported Row (Machine)
2 Sets
10-15 Reps
@7.5
4
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@8
5
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
@8
Day 4
1
Chest Press (Machine)
2 Sets
10-15 Reps
@6.5
2
Leg Raise (Captain's Chair)
2 Sets
10-15 Reps
3
Lunge (Dumbbell)
2 Sets
10-15 Reps
@7
4
Stiff Leg Deadlift (Dumbbell)
2 Sets
10-15 Reps
@8
Day 1
1
Bent Over Row (Barbell)
2 Sets
10-15 Reps
@6.5
2
Underhand Lat Pulldown
2 Sets
10-15 Reps
@6.5
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@7.5
4
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@7.5
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@8
Day 5
1
Lat Pulldown
2 Sets
10-15 Reps
@7.5
2
Inverted Row
2 Sets
10-15 Reps
@7.5
3
Bicep Curl (Cable)
2 Sets
10-15 Reps
@7.5
4
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@7
6
Upright Row (Cable)
2 Sets
10-15 Reps
@7
Day 2
1
High Bar Squat (Barbell)
2 Sets
10-15 Reps
@8
2
Good Morning
2 Sets
10-15 Reps
@9.5
3
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@6
4
Sit Up
1 Set
50 Reps
@10
Day 3
1
Cable Crossover
2 Sets
10-15 Reps
@6.5
2
Upright Row (Barbell)
2 Sets
10-15 Reps
@6.5
3
Chest Supported Row (Machine)
2 Sets
10-15 Reps
@7.5
4
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@8
5
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
@8
Day 4
1
Chest Press (Machine)
2 Sets
10-15 Reps
@6.5
2
Leg Raise (Captain's Chair)
2 Sets
10-15 Reps
3
Lunge (Dumbbell)
2 Sets
10-15 Reps
@7
4
Stiff Leg Deadlift (Dumbbell)
2 Sets
10-15 Reps
@8
Day 1
1
Bent Over Row (Barbell)
2 Sets
10-15 Reps
@6.5
2
Underhand Lat Pulldown
2 Sets
10-15 Reps
@6.5
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@7.5
4
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@7.5
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@8
Day 5
1
Lat Pulldown
2 Sets
10-15 Reps
@7.5
2
Inverted Row
2 Sets
10-15 Reps
@7.5
3
Bicep Curl (Cable)
2 Sets
10-15 Reps
@7.5
4
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@7
6
Upright Row (Cable)
2 Sets
10-15 Reps
@7
Day 2
1
High Bar Squat (Barbell)
2 Sets
10-15 Reps
@8
2
Good Morning
2 Sets
10-15 Reps
@9.5
3
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@6
4
Sit Up
1 Set
50 Reps
@10
Day 3
1
Cable Crossover
2 Sets
10-15 Reps
@6.5
2
Upright Row (Barbell)
2 Sets
10-15 Reps
@6.5
3
Chest Supported Row (Machine)
2 Sets
10-15 Reps
@7.5
4
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@8
5
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
@8
Day 4
1
Chest Press (Machine)
2 Sets
10-15 Reps
@6.5
2
Leg Raise (Captain's Chair)
2 Sets
10-15 Reps
3
Lunge (Dumbbell)
2 Sets
10-15 Reps
@7
4
Stiff Leg Deadlift (Dumbbell)
2 Sets
10-15 Reps
@8
Day 1
1
Bent Over Row (Barbell)
2 Sets
10-15 Reps
@6.5
2
Underhand Lat Pulldown
2 Sets
10-15 Reps
@6.5
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@7.5
4
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@7.5
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@8
Day 2
1
Chest Press (Machine)
2 Sets
10-15 Reps
@6.5
2
Leg Raise (Captain's Chair)
2 Sets
10-15 Reps
3
Lunge (Dumbbell)
2 Sets
10-15 Reps
@7
4
Stiff Leg Deadlift (Dumbbell)
2 Sets
10-15 Reps
@8
Day 1
1
Bent Over Row (Barbell)
2 Sets
10-15 Reps
@6.5
2
Underhand Lat Pulldown
2 Sets
10-15 Reps
@6.5
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@7.5
4
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@7.5
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@8
Day 5
1
Lat Pulldown
2 Sets
10-15 Reps
@7.5
2
Inverted Row
2 Sets
10-15 Reps
@7.5
3
Bicep Curl (Cable)
2 Sets
10-15 Reps
@7.5
4
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@7
6
Upright Row (Cable)
2 Sets
10-15 Reps
@7
Day 2
1
High Bar Squat (Barbell)
2 Sets
10-15 Reps
@8
2
Good Morning
2 Sets
10-15 Reps
@9.5
3
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@6
4
Sit Up
1 Set
50 Reps
@10
Day 3
1
Cable Crossover
2 Sets
10-15 Reps
@6.5
2
Upright Row (Barbell)
2 Sets
10-15 Reps
@6.5
3
Chest Supported Row (Machine)
2 Sets
10-15 Reps
@7.5
4
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@8
5
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
@8
Day 4
1
Chest Press (Machine)
2 Sets
10-15 Reps
@6.5
2
Leg Raise (Captain's Chair)
2 Sets
10-15 Reps
3
Lunge (Dumbbell)
2 Sets
10-15 Reps
@7
4
Stiff Leg Deadlift (Dumbbell)
2 Sets
10-15 Reps
@8
Day 1
1
Bent Over Row (Barbell)
2 Sets
10-15 Reps
@6.5
2
Underhand Lat Pulldown
2 Sets
10-15 Reps
@6.5
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@7.5
4
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@7.5
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@8
Day 5
1
Lat Pulldown
2 Sets
10-15 Reps
@7.5
2
Inverted Row
2 Sets
10-15 Reps
@7.5
3
Bicep Curl (Cable)
2 Sets
10-15 Reps
@7.5
4
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@7
6
Upright Row (Cable)
2 Sets
10-15 Reps
@7
Day 2
1
High Bar Squat (Barbell)
2 Sets
10-15 Reps
@8
2
Good Morning
2 Sets
10-15 Reps
@9.5
3
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@6
4
Sit Up
1 Set
50 Reps
@10
Day 3
1
Cable Crossover
2 Sets
10-15 Reps
@6.5
2
Upright Row (Barbell)
2 Sets
10-15 Reps
@6.5
3
Chest Supported Row (Machine)
2 Sets
10-15 Reps
@7.5
4
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@8
5
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
@8
Day 4
1
Chest Press (Machine)
2 Sets
10-15 Reps
@6.5
2
Leg Raise (Captain's Chair)
2 Sets
10-15 Reps
3
Lunge (Dumbbell)
2 Sets
10-15 Reps
@7
4
Stiff Leg Deadlift (Dumbbell)
2 Sets
10-15 Reps
@8
Day 1
1
Bent Over Row (Barbell)
2 Sets
10-15 Reps
@6.5
2
Underhand Lat Pulldown
2 Sets
10-15 Reps
@6.5
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@7.5
4
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@7.5
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@8
Day 5
1
Lat Pulldown
2 Sets
10-15 Reps
@7.5
2
Inverted Row
2 Sets
10-15 Reps
@7.5
3
Bicep Curl (Cable)
2 Sets
10-15 Reps
@7.5
4
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@7
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@7
6
Upright Row (Cable)
2 Sets
10-15 Reps
@7
Day 2
1
High Bar Squat (Barbell)
2 Sets
10-15 Reps
@8
2
Good Morning
2 Sets
10-15 Reps
@9.5
3
Incline Bench Press (Dumbbell)
2 Sets
10-15 Reps
@6
4
Sit Up
1 Set
50 Reps
@10
Day 3
1
Cable Crossover
2 Sets
10-15 Reps
@6.5
2
Upright Row (Barbell)
2 Sets
10-15 Reps
@6.5
3
Chest Supported Row (Machine)
2 Sets
10-15 Reps
@7.5
4
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@8
5
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
@8
Day 4
1
Chest Press (Machine)
2 Sets
10-15 Reps
@6.5
2
Leg Raise (Captain's Chair)
2 Sets
10-15 Reps
3
Lunge (Dumbbell)
2 Sets
10-15 Reps
@7
4
Stiff Leg Deadlift (Dumbbell)
2 Sets
10-15 Reps
@8
Day 1
1
Bent Over Row (Barbell)
2 Sets
10-15 Reps
@6.5
2
Underhand Lat Pulldown
2 Sets
10-15 Reps
@6.5
3
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@7.5
4
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@7.5
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@8
Day 2
1
Chest Press (Machine)
2 Sets
10-15 Reps
@6.5
2
Leg Raise (Captain's Chair)
2 Sets
10-15 Reps
3
Lunge (Dumbbell)
2 Sets
10-15 Reps
@7
4
Stiff Leg Deadlift (Dumbbell)
2 Sets
10-15 Reps
@8