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Thor workout RP 8 week program
by Nick P.
244 athletes joined
5.0
(1 rating)
Program Description
Back shoulder and arms focused 3x a week,with abs and legs and chest twice a week. Deload as described after 4 weeks or so. this is the exact program as designed by Renaissance periodization and Dr. Mike Israetel link to full video https://youtu.be/IjEl1m-Ef1M?si=quhjKfmLLW134aM2
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Dec 21, 2023 12:38
Last Edited
Jun 17, 2024 08:51
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Week 1
1 / 8 Weeks
Day 1
1
Bent Over Row (Barbell)
2 Sets
15 Reps
@7
2
Pull-Up (Bodyweight)
2 Sets
15 Reps
@7
3
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@7
4
Incline Curl (Dumbbell)
2 Sets
15 Reps
@7
5
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@7
Day 3
1
Lateral Raise (Cable)
2 Sets
17 Reps
@7
2
Upright Row (Barbell)
2 Sets
17 Reps
@7
3
Chest Supported Row (Machine)
2 Sets
17 Reps
@7
4
Bicep Curl (EZ Bar)
2 Sets
17 Reps
@7
5
Tricep Pushdown (Cable)
2 Sets
17 Reps
@7
Day 4
1
Chest Press (Machine)
2 Sets
13 Reps
@7
2
Hanging Leg Raise
2 Sets
13 Reps
@7
3
Walking Lunge (Dumbbell)
2 Sets
13 Reps
@7
4
Deadlift (Dumbbell)
2 Sets
13 Reps
@7
Day 5
1
Wide Grip Pull-Up
2 Sets
13 Reps
@7
2
Inverted Row
2 Sets
13 Reps
@7
3
Bicep Curl (Cable)
2 Sets
13 Reps
@7
4
Incline Curl (Dumbbell)
2 Sets
13 Reps
@7
5
Skull Crusher
2 Sets
13 Reps
@7
6
Tricep Extension (Cable)
2 Sets
13 Reps
@7
7
Upright Row (Cable)
2 Sets
13 Reps
@7
Day 2
1
High Bar Squat (Barbell)
2 Sets
13 Reps
@7
2
Good Morning
2 Sets
13 Reps
@7
3
Incline Bench Press (Dumbbell)
2 Sets
15 Reps
@7
4
Decline Crunch
2 Sets
13 Reps
@7
Day 1
1
Bent Over Row (Barbell)
2 Sets
15 Reps
@7
2
Pull-Up (Bodyweight)
2 Sets
15 Reps
@7
3
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@7
4
Incline Curl (Dumbbell)
2 Sets
15 Reps
@7
5
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@7
Day 2
1
High Bar Squat (Barbell)
2 Sets
10 Reps
@7
2
Good Morning
2 Sets
10 Reps
@7
3
Incline Bench Press (Dumbbell)
2 Sets
15 Reps
@7
4
Decline Crunch
2 Sets
13 Reps
@7
Day 3
1
Lateral Raise (Cable)
2 Sets
17 Reps
@7
2
Upright Row (Barbell)
2 Sets
17 Reps
@7
3
Chest Supported Row (Machine)
2 Sets
17 Reps
@7
4
Bicep Curl (EZ Bar)
2 Sets
17 Reps
@7
5
Tricep Pushdown (Cable)
2 Sets
17 Reps
@7
Day 4
1
Chest Press (Machine)
2 Sets
13 Reps
@7
2
Hanging Leg Raise
2 Sets
13 Reps
@7
3
Walking Lunge (Dumbbell)
2 Sets
13 Reps
@7
4
Deadlift (Dumbbell)
2 Sets
13 Reps
@7
Day 5
1
Wide Grip Pull-Up
2 Sets
13 Reps
@7
2
Inverted Row
2 Sets
13 Reps
@7
3
Bicep Curl (Cable)
2 Sets
13 Reps
@7
4
Incline Curl (Dumbbell)
2 Sets
13 Reps
@7
5
Skull Crusher
2 Sets
13 Reps
@7
6
Tricep Extension (Cable)
2 Sets
13 Reps
@7
7
Upright Row (Cable)
2 Sets
13 Reps
@7
Day 1
1
Bent Over Row (Barbell)
2 Sets
15 Reps
@7
2
Pull-Up (Bodyweight)
2 Sets
15 Reps
@7
3
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@7
4
Incline Curl (Dumbbell)
2 Sets
15 Reps
@7
5
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@7
Day 2
1
High Bar Squat (Barbell)
2 Sets
10 Reps
@7
2
Good Morning
2 Sets
10 Reps
@7
3
Incline Bench Press (Dumbbell)
2 Sets
15 Reps
@7
4
Decline Crunch
2 Sets
13 Reps
@7
Day 3
1
Lateral Raise (Cable)
2 Sets
17 Reps
@7
2
Upright Row (Barbell)
2 Sets
17 Reps
@7
3
Chest Supported Row (Machine)
2 Sets
17 Reps
@7
4
Bicep Curl (EZ Bar)
2 Sets
17 Reps
@7
5
Tricep Pushdown (Cable)
2 Sets
17 Reps
@7
Day 4
1
Chest Press (Machine)
2 Sets
13 Reps
@7
2
Hanging Leg Raise
2 Sets
13 Reps
@7
3
Walking Lunge (Dumbbell)
2 Sets
13 Reps
@7
4
Deadlift (Dumbbell)
2 Sets
13 Reps
@7
Day 5
1
Wide Grip Pull-Up
2 Sets
13 Reps
@7
2
Inverted Row
2 Sets
13 Reps
@7
3
Bicep Curl (Cable)
2 Sets
13 Reps
@7
4
Incline Curl (Dumbbell)
2 Sets
13 Reps
@7
5
Skull Crusher
2 Sets
13 Reps
@7
6
Tricep Extension (Cable)
2 Sets
13 Reps
@7
7
Upright Row (Cable)
2 Sets
13 Reps
@7
Day 1
1
Bent Over Row (Barbell)
2 Sets
15 Reps
@7
2
Pull-Up (Bodyweight)
2 Sets
15 Reps
@7
3
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@7
4
Incline Curl (Dumbbell)
2 Sets
15 Reps
@7
5
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@7
Day 2
1
High Bar Squat (Barbell)
2 Sets
10 Reps
@7
2
Good Morning
2 Sets
10 Reps
@7
3
Incline Bench Press (Dumbbell)
2 Sets
15 Reps
@7
4
Decline Crunch
2 Sets
13 Reps
@7
Day 3
1
Lateral Raise (Cable)
2 Sets
17 Reps
@7
2
Upright Row (Barbell)
2 Sets
17 Reps
@7
3
Chest Supported Row (Machine)
2 Sets
17 Reps
@7
4
Bicep Curl (EZ Bar)
2 Sets
17 Reps
@7
5
Tricep Pushdown (Cable)
2 Sets
17 Reps
@7
Day 4
1
Chest Press (Machine)
2 Sets
13 Reps
@7
2
Hanging Leg Raise
2 Sets
13 Reps
@7
3
Walking Lunge (Dumbbell)
2 Sets
13 Reps
@7
4
Deadlift (Dumbbell)
2 Sets
13 Reps
@7
Day 5
1
Wide Grip Pull-Up
2 Sets
13 Reps
@7
2
Inverted Row
2 Sets
13 Reps
@7
3
Bicep Curl (Cable)
2 Sets
13 Reps
@7
4
Incline Curl (Dumbbell)
2 Sets
13 Reps
@7
5
Skull Crusher
2 Sets
13 Reps
@7
6
Tricep Extension (Cable)
2 Sets
13 Reps
@7
7
Upright Row (Cable)
2 Sets
13 Reps
@7
Day 1
1
Bent Over Row (Barbell)
2 Sets
15 Reps
@7
2
Pull-Up (Bodyweight)
2 Sets
15 Reps
@7
3
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@7
4
Incline Curl (Dumbbell)
2 Sets
15 Reps
@7
5
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@7
Day 2
1
High Bar Squat (Barbell)
2 Sets
10 Reps
@7
2
Good Morning
2 Sets
10 Reps
@7
3
Incline Bench Press (Dumbbell)
2 Sets
15 Reps
@7
4
Decline Crunch
2 Sets
13 Reps
@7
Day 3
1
Lateral Raise (Cable)
2 Sets
17 Reps
@7
2
Upright Row (Barbell)
2 Sets
17 Reps
@7
3
Chest Supported Row (Machine)
2 Sets
17 Reps
@7
4
Bicep Curl (EZ Bar)
2 Sets
17 Reps
@7
5
Tricep Pushdown (Cable)
2 Sets
17 Reps
@7
Day 4
1
Chest Press (Machine)
2 Sets
13 Reps
@7
2
Hanging Leg Raise
2 Sets
13 Reps
@7
3
Walking Lunge (Dumbbell)
2 Sets
13 Reps
@7
4
Deadlift (Dumbbell)
2 Sets
13 Reps
@7
Day 5
1
Wide Grip Pull-Up
2 Sets
13 Reps
@7
2
Inverted Row
2 Sets
13 Reps
@7
3
Bicep Curl (Cable)
2 Sets
13 Reps
@7
4
Incline Curl (Dumbbell)
2 Sets
13 Reps
@7
5
Skull Crusher
2 Sets
13 Reps
@7
6
Tricep Extension (Cable)
2 Sets
13 Reps
@7
7
Upright Row (Cable)
2 Sets
13 Reps
@7
Day 1
1
Bent Over Row (Barbell)
2 Sets
15 Reps
@7
2
Pull-Up (Bodyweight)
2 Sets
15 Reps
@7
3
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@7
4
Incline Curl (Dumbbell)
2 Sets
15 Reps
@7
5
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@7
Day 2
1
High Bar Squat (Barbell)
2 Sets
10 Reps
@7
2
Good Morning
2 Sets
10 Reps
@7
3
Incline Bench Press (Dumbbell)
2 Sets
15 Reps
@7
4
Decline Crunch
2 Sets
13 Reps
@7
Day 3
1
Lateral Raise (Cable)
2 Sets
17 Reps
@7
2
Upright Row (Barbell)
2 Sets
17 Reps
@7
3
Chest Supported Row (Machine)
2 Sets
17 Reps
@7
4
Bicep Curl (EZ Bar)
2 Sets
17 Reps
@7
5
Tricep Pushdown (Cable)
2 Sets
17 Reps
@7
Day 4
1
Chest Press (Machine)
2 Sets
13 Reps
@7
2
Hanging Leg Raise
2 Sets
13 Reps
@7
3
Walking Lunge (Dumbbell)
2 Sets
13 Reps
@7
4
Deadlift (Dumbbell)
2 Sets
13 Reps
@7
Day 5
1
Wide Grip Pull-Up
2 Sets
13 Reps
@7
2
Inverted Row
2 Sets
13 Reps
@7
3
Bicep Curl (Cable)
2 Sets
13 Reps
@7
4
Incline Curl (Dumbbell)
2 Sets
13 Reps
@7
5
Skull Crusher
2 Sets
13 Reps
@7
6
Tricep Extension (Cable)
2 Sets
13 Reps
@7
7
Upright Row (Cable)
2 Sets
13 Reps
@7
Day 1
1
Bent Over Row (Barbell)
2 Sets
15 Reps
@7
2
Pull-Up (Bodyweight)
2 Sets
15 Reps
@7
3
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@7
4
Incline Curl (Dumbbell)
2 Sets
15 Reps
@7
5
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@7
Day 2
1
High Bar Squat (Barbell)
2 Sets
10 Reps
@7
2
Good Morning
2 Sets
10 Reps
@7
3
Incline Bench Press (Dumbbell)
2 Sets
15 Reps
@7
4
Decline Crunch
2 Sets
13 Reps
@7
Day 3
1
Lateral Raise (Cable)
2 Sets
17 Reps
@7
2
Upright Row (Barbell)
2 Sets
17 Reps
@7
3
Chest Supported Row (Machine)
2 Sets
17 Reps
@7
4
Bicep Curl (EZ Bar)
2 Sets
17 Reps
@7
5
Tricep Pushdown (Cable)
2 Sets
17 Reps
@7
Day 4
1
Chest Press (Machine)
2 Sets
13 Reps
@7
2
Hanging Leg Raise
2 Sets
13 Reps
@7
3
Walking Lunge (Dumbbell)
2 Sets
13 Reps
@7
4
Deadlift (Dumbbell)
2 Sets
13 Reps
@7
Day 5
1
Wide Grip Pull-Up
2 Sets
13 Reps
@7
2
Inverted Row
2 Sets
13 Reps
@7
3
Bicep Curl (Cable)
2 Sets
13 Reps
@7
4
Incline Curl (Dumbbell)
2 Sets
13 Reps
@7
5
Skull Crusher
2 Sets
13 Reps
@7
6
Tricep Extension (Cable)
2 Sets
13 Reps
@7
7
Upright Row (Cable)
2 Sets
13 Reps
@7
Day 1
1
Bent Over Row (Barbell)
2 Sets
15 Reps
@7
2
Pull-Up (Bodyweight)
2 Sets
15 Reps
@7
3
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@7
4
Incline Curl (Dumbbell)
2 Sets
15 Reps
@7
5
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@7
Day 2
1
High Bar Squat (Barbell)
2 Sets
10 Reps
@7
2
Good Morning
2 Sets
10 Reps
@7
3
Incline Bench Press (Dumbbell)
2 Sets
15 Reps
@7
4
Decline Crunch
2 Sets
13 Reps
@7
Day 3
1
Lateral Raise (Cable)
2 Sets
17 Reps
@7
2
Upright Row (Barbell)
2 Sets
17 Reps
@7
3
Chest Supported Row (Machine)
2 Sets
17 Reps
@7
4
Bicep Curl (EZ Bar)
2 Sets
17 Reps
@7
5
Tricep Pushdown (Cable)
2 Sets
17 Reps
@7
Day 4
1
Chest Press (Machine)
2 Sets
13 Reps
@7
2
Hanging Leg Raise
2 Sets
13 Reps
@7
3
Walking Lunge (Dumbbell)
2 Sets
13 Reps
@7
4
Deadlift (Dumbbell)
2 Sets
13 Reps
@7
Day 5
1
Wide Grip Pull-Up
2 Sets
13 Reps
@7
2
Inverted Row
2 Sets
13 Reps
@7
3
Bicep Curl (Cable)
2 Sets
13 Reps
@7
4
Incline Curl (Dumbbell)
2 Sets
13 Reps
@7
5
Skull Crusher
2 Sets
13 Reps
@7
6
Tricep Extension (Cable)
2 Sets
13 Reps
@7
7
Upright Row (Cable)
2 Sets
13 Reps
@7
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
5.00/ 5
Nick P.Man
5 months ago
5 weeks complete
1 year of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
I made this. Let me know if there's anything I can tweak! Sometimes I swap out hanging leg raises for more decline crunches, or dragon flags. Dr. Mike calls those"candlesticks".