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Thor workout RP 8 week program

by Nick P.
400 athletes joined
5.0
(2 ratings)

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
    Sep 19, 2024 10:39
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
15 reps
RPE 7
2
Pull-Up (Bodyweight)
2
15 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
4
Incline Curl (Dumbbell)
2
15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
15 reps
RPE 7
2
Pull-Up (Bodyweight)
2
15 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
4
Incline Curl (Dumbbell)
2
15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
15 reps
RPE 7
2
Pull-Up (Bodyweight)
2
15 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
4
Incline Curl (Dumbbell)
2
15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
15 reps
RPE 7
2
Pull-Up (Bodyweight)
2
15 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
4
Incline Curl (Dumbbell)
2
15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
15 reps
RPE 7
2
Pull-Up (Bodyweight)
2
15 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
4
Incline Curl (Dumbbell)
2
15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
15 reps
RPE 7
2
Pull-Up (Bodyweight)
2
15 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
4
Incline Curl (Dumbbell)
2
15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
15 reps
RPE 7
2
Pull-Up (Bodyweight)
2
15 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
4
Incline Curl (Dumbbell)
2
15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
15 reps
RPE 7
2
Pull-Up (Bodyweight)
2
15 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
4
Incline Curl (Dumbbell)
2
15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
13 reps
RPE 7
2
Good Morning
2
13 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
15 reps
RPE 7
4
Decline Crunch
2
13 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
15 reps
RPE 7
4
Decline Crunch
2
13 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
15 reps
RPE 7
4
Decline Crunch
2
13 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
15 reps
RPE 7
4
Decline Crunch
2
13 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
15 reps
RPE 7
4
Decline Crunch
2
13 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
15 reps
RPE 7
4
Decline Crunch
2
13 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
15 reps
RPE 7
4
Decline Crunch
2
13 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
2
15 reps
RPE 7
4
Decline Crunch
2
13 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
17 reps
RPE 7
2
Upright Row (Barbell)
2
17 reps
RPE 7
3
Chest Supported Row (Machine)
2
17 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
17 reps
RPE 7
5
Tricep Pushdown (Cable)
2
17 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
17 reps
RPE 7
2
Upright Row (Barbell)
2
17 reps
RPE 7
3
Chest Supported Row (Machine)
2
17 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
17 reps
RPE 7
5
Tricep Pushdown (Cable)
2
17 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
17 reps
RPE 7
2
Upright Row (Barbell)
2
17 reps
RPE 7
3
Chest Supported Row (Machine)
2
17 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
17 reps
RPE 7
5
Tricep Pushdown (Cable)
2
17 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
17 reps
RPE 7
2
Upright Row (Barbell)
2
17 reps
RPE 7
3
Chest Supported Row (Machine)
2
17 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
17 reps
RPE 7
5
Tricep Pushdown (Cable)
2
17 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
17 reps
RPE 7
2
Upright Row (Barbell)
2
17 reps
RPE 7
3
Chest Supported Row (Machine)
2
17 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
17 reps
RPE 7
5
Tricep Pushdown (Cable)
2
17 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
17 reps
RPE 7
2
Upright Row (Barbell)
2
17 reps
RPE 7
3
Chest Supported Row (Machine)
2
17 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
17 reps
RPE 7
5
Tricep Pushdown (Cable)
2
17 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
17 reps
RPE 7
2
Upright Row (Barbell)
2
17 reps
RPE 7
3
Chest Supported Row (Machine)
2
17 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
17 reps
RPE 7
5
Tricep Pushdown (Cable)
2
17 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
17 reps
RPE 7
2
Upright Row (Barbell)
2
17 reps
RPE 7
3
Chest Supported Row (Machine)
2
17 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
17 reps
RPE 7
5
Tricep Pushdown (Cable)
2
17 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
13 reps
RPE 7
2
Hanging Leg Raise
2
13 reps
RPE 7
3
Walking Lunge (Dumbbell)
2
13 reps
RPE 7
4
Deadlift (Dumbbell)
2
13 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
13 reps
RPE 7
2
Hanging Leg Raise
2
13 reps
RPE 7
3
Walking Lunge (Dumbbell)
2
13 reps
RPE 7
4
Deadlift (Dumbbell)
2
13 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
13 reps
RPE 7
2
Hanging Leg Raise
2
13 reps
RPE 7
3
Walking Lunge (Dumbbell)
2
13 reps
RPE 7
4
Deadlift (Dumbbell)
2
13 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
13 reps
RPE 7
2
Hanging Leg Raise
2
13 reps
RPE 7
3
Walking Lunge (Dumbbell)
2
13 reps
RPE 7
4
Deadlift (Dumbbell)
2
13 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
13 reps
RPE 7
2
Hanging Leg Raise
2
13 reps
RPE 7
3
Walking Lunge (Dumbbell)
2
13 reps
RPE 7
4
Deadlift (Dumbbell)
2
13 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
13 reps
RPE 7
2
Hanging Leg Raise
2
13 reps
RPE 7
3
Walking Lunge (Dumbbell)
2
13 reps
RPE 7
4
Deadlift (Dumbbell)
2
13 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
13 reps
RPE 7
2
Hanging Leg Raise
2
13 reps
RPE 7
3
Walking Lunge (Dumbbell)
2
13 reps
RPE 7
4
Deadlift (Dumbbell)
2
13 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
13 reps
RPE 7
2
Hanging Leg Raise
2
13 reps
RPE 7
3
Walking Lunge (Dumbbell)
2
13 reps
RPE 7
4
Deadlift (Dumbbell)
2
13 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
13 reps
RPE 7
2
Inverted Row
2
13 reps
RPE 7
3
Bicep Curl (Cable)
2
13 reps
RPE 7
4
Incline Curl (Dumbbell)
2
13 reps
RPE 7
5
Skull Crusher
2
13 reps
RPE 7
6
Tricep Extension (Cable)
2
13 reps
RPE 7
7
Upright Row (Cable)
2
13 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
13 reps
RPE 7
2
Inverted Row
2
13 reps
RPE 7
3
Bicep Curl (Cable)
2
13 reps
RPE 7
4
Incline Curl (Dumbbell)
2
13 reps
RPE 7
5
Skull Crusher
2
13 reps
RPE 7
6
Tricep Extension (Cable)
2
13 reps
RPE 7
7
Upright Row (Cable)
2
13 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
13 reps
RPE 7
2
Inverted Row
2
13 reps
RPE 7
3
Bicep Curl (Cable)
2
13 reps
RPE 7
4
Incline Curl (Dumbbell)
2
13 reps
RPE 7
5
Skull Crusher
2
13 reps
RPE 7
6
Tricep Extension (Cable)
2
13 reps
RPE 7
7
Upright Row (Cable)
2
13 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
13 reps
RPE 7
2
Inverted Row
2
13 reps
RPE 7
3
Bicep Curl (Cable)
2
13 reps
RPE 7
4
Incline Curl (Dumbbell)
2
13 reps
RPE 7
5
Skull Crusher
2
13 reps
RPE 7
6
Tricep Extension (Cable)
2
13 reps
RPE 7
7
Upright Row (Cable)
2
13 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
13 reps
RPE 7
2
Inverted Row
2
13 reps
RPE 7
3
Bicep Curl (Cable)
2
13 reps
RPE 7
4
Incline Curl (Dumbbell)
2
13 reps
RPE 7
5
Skull Crusher
2
13 reps
RPE 7
6
Tricep Extension (Cable)
2
13 reps
RPE 7
7
Upright Row (Cable)
2
13 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
13 reps
RPE 7
2
Inverted Row
2
13 reps
RPE 7
3
Bicep Curl (Cable)
2
13 reps
RPE 7
4
Incline Curl (Dumbbell)
2
13 reps
RPE 7
5
Skull Crusher
2
13 reps
RPE 7
6
Tricep Extension (Cable)
2
13 reps
RPE 7
7
Upright Row (Cable)
2
13 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
13 reps
RPE 7
2
Inverted Row
2
13 reps
RPE 7
3
Bicep Curl (Cable)
2
13 reps
RPE 7
4
Incline Curl (Dumbbell)
2
13 reps
RPE 7
5
Skull Crusher
2
13 reps
RPE 7
6
Tricep Extension (Cable)
2
13 reps
RPE 7
7
Upright Row (Cable)
2
13 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
13 reps
RPE 7
2
Inverted Row
2
13 reps
RPE 7
3
Bicep Curl (Cable)
2
13 reps
RPE 7
4
Incline Curl (Dumbbell)
2
13 reps
RPE 7
5
Skull Crusher
2
13 reps
RPE 7
6
Tricep Extension (Cable)
2
13 reps
RPE 7
7
Upright Row (Cable)
2
13 reps
RPE 7
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
WHAT PEOPLE ARE SAYING(2 ratings)
Only ratings with written feedback are displayed here.
5.00 / 5
j S.Age 40, Man
3 months ago
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Thank you for putting this into Boostcamp! I have been on this program for about 5 weeks with some small tweaks and it is phenomenal. ive been working off an excel spreadsheet i made and changed a few and it just works. Day 2 Subbed good mornings for barbell RDL 4x12 Subbed incline dumbell press for chest series off "fitness in gym" https://youtu.be/CcmfkQqIMEg?si=BNiTXwiTBBnCFdx3 Exercises 1-4 done on 30° decline bench 4x12 Day 4 Subbed stiff legged deadlift for offset Farmers Carry/suitcase carry 4x100 steps Added Chest series 5-8 from video above Day 5 Ditched Inverted Row because of added workload from day 4 Give it a shot after your deload if youre interested. i added 40 lbs of weight across the board in 5 weeks
Nick P.Man
8 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".