4.0
(1 rating)
Program Description
Be Thor
Program Overview
- LevelAdvanced, Intermediate
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout10 minutes
- CreatedJan 09, 2024 07:09
- Last EditedJun 18, 2025 08:56

Summary
Unleash your inner strength with the Thor Plan, a 12-week program designed to sculpt your physique and build functional power. Committing to five days a week, you'll engage in a diverse array of exercises targeting the back, arms, and shoulders, utilizing barbells, dumbbells, and cables for maximum effectiveness. Each session is crafted to challenge your limits while ensuring proper form and technique, with video demonstrations to guide you. Get ready to forge a powerful physique and elevate your lifting game!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 6.5
2
Underhand Lat Pulldown
2
10-15 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 6.5
2
Underhand Lat Pulldown
2
10-15 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 6.5
2
Underhand Lat Pulldown
2
10-15 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 6.5
2
Underhand Lat Pulldown
2
10-15 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 6.5
2
Underhand Lat Pulldown
2
10-15 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 6.5
2
Underhand Lat Pulldown
2
10-15 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 6.5
2
Underhand Lat Pulldown
2
10-15 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 6.5
2
Underhand Lat Pulldown
2
10-15 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 6.5
2
Underhand Lat Pulldown
2
10-15 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 6.5
2
Underhand Lat Pulldown
2
10-15 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 6.5
2
Underhand Lat Pulldown
2
10-15 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-15 reps
RPE 6.5
2
Underhand Lat Pulldown
2
10-15 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7.5
4
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 7.5
5
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
RPE 8
2
Good Morning
2
10-15 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 6
4
Sit Up
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
RPE 8
2
Good Morning
2
10-15 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 6
4
Sit Up
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
RPE 8
2
Good Morning
2
10-15 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 6
4
Sit Up
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
2
10-15 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
RPE 7
4
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
RPE 8
2
Good Morning
2
10-15 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 6
4
Sit Up
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
RPE 8
2
Good Morning
2
10-15 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 6
4
Sit Up
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
RPE 8
2
Good Morning
2
10-15 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 6
4
Sit Up
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
2
10-15 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
RPE 7
4
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
RPE 8
2
Good Morning
2
10-15 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 6
4
Sit Up
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
RPE 8
2
Good Morning
2
10-15 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 6
4
Sit Up
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10-15 reps
RPE 8
2
Good Morning
2
10-15 reps
RPE 9.5
3
Incline Bench Press (Dumbbell)
2
10-15 reps
RPE 6
4
Sit Up
1
50 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
2
10-15 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
RPE 7
4
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
10-15 reps
RPE 6.5
2
Upright Row (Barbell)
2
10-15 reps
RPE 6.5
3
Chest Supported Row (Machine)
2
10-15 reps
RPE 7.5
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
10-15 reps
RPE 6.5
2
Upright Row (Barbell)
2
10-15 reps
RPE 6.5
3
Chest Supported Row (Machine)
2
10-15 reps
RPE 7.5
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
10-15 reps
RPE 6.5
2
Upright Row (Barbell)
2
10-15 reps
RPE 6.5
3
Chest Supported Row (Machine)
2
10-15 reps
RPE 7.5
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
10-15 reps
RPE 6.5
2
Upright Row (Barbell)
2
10-15 reps
RPE 6.5
3
Chest Supported Row (Machine)
2
10-15 reps
RPE 7.5
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
10-15 reps
RPE 6.5
2
Upright Row (Barbell)
2
10-15 reps
RPE 6.5
3
Chest Supported Row (Machine)
2
10-15 reps
RPE 7.5
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
10-15 reps
RPE 6.5
2
Upright Row (Barbell)
2
10-15 reps
RPE 6.5
3
Chest Supported Row (Machine)
2
10-15 reps
RPE 7.5
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
10-15 reps
RPE 6.5
2
Upright Row (Barbell)
2
10-15 reps
RPE 6.5
3
Chest Supported Row (Machine)
2
10-15 reps
RPE 7.5
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
10-15 reps
RPE 6.5
2
Upright Row (Barbell)
2
10-15 reps
RPE 6.5
3
Chest Supported Row (Machine)
2
10-15 reps
RPE 7.5
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cable Crossover
2
10-15 reps
RPE 6.5
2
Upright Row (Barbell)
2
10-15 reps
RPE 6.5
3
Chest Supported Row (Machine)
2
10-15 reps
RPE 7.5
4
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
2
10-15 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
RPE 7
4
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
2
10-15 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
RPE 7
4
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
2
10-15 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
RPE 7
4
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
2
10-15 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
RPE 7
4
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
2
10-15 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
RPE 7
4
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
2
10-15 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
RPE 7
4
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
2
10-15 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
RPE 7
4
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
2
10-15 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
RPE 7
4
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10-15 reps
RPE 6.5
2
Leg Raise (Captain's Chair)
2
10-15 reps
-
3
Lunge (Dumbbell)
2
10-15 reps
RPE 7
4
Stiff Leg Deadlift (Dumbbell)
2
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-15 reps
RPE 7.5
2
Inverted Row
2
10-15 reps
RPE 7.5
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7.5
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 7
6
Upright Row (Cable)
2
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-15 reps
RPE 7.5
2
Inverted Row
2
10-15 reps
RPE 7.5
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7.5
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 7
6
Upright Row (Cable)
2
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-15 reps
RPE 7.5
2
Inverted Row
2
10-15 reps
RPE 7.5
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7.5
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 7
6
Upright Row (Cable)
2
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-15 reps
RPE 7.5
2
Inverted Row
2
10-15 reps
RPE 7.5
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7.5
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 7
6
Upright Row (Cable)
2
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-15 reps
RPE 7.5
2
Inverted Row
2
10-15 reps
RPE 7.5
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7.5
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 7
6
Upright Row (Cable)
2
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-15 reps
RPE 7.5
2
Inverted Row
2
10-15 reps
RPE 7.5
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7.5
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 7
6
Upright Row (Cable)
2
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-15 reps
RPE 7.5
2
Inverted Row
2
10-15 reps
RPE 7.5
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7.5
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 7
6
Upright Row (Cable)
2
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-15 reps
RPE 7.5
2
Inverted Row
2
10-15 reps
RPE 7.5
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7.5
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 7
6
Upright Row (Cable)
2
10-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-15 reps
RPE 7.5
2
Inverted Row
2
10-15 reps
RPE 7.5
3
Bicep Curl (Cable)
2
10-15 reps
RPE 7.5
4
Incline Curl (Dumbbell)
2
10-15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
RPE 7
6
Upright Row (Cable)
2
10-15 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bent Over Row (Barbell)2 Sets
10-15 Reps
@6.5
2
Underhand Lat Pulldown2 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 Pulldown2 Sets
10-15 Reps
@7.5
2
Inverted Row2 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 Morning2 Sets
10-15 Reps
@9.5
3
Incline Bench Press (Dumbbell)2 Sets
10-15 Reps
@6
4
Sit Up1 Set
50 Reps
@10
Day 3
1
Cable Crossover2 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