Thorkell Workout :p | Workout Programs | Boostcamp App |

Thorkell Workout :p

by Vidar Kasper F.

3 athletes joined

Program Description

Berserker physique with more back, hypertrophy purely, this one with full gym until i move to home gym

Program Overview

Level

Intermediate, Advanced

Goal

Bodybuilding

Equipment

Garage Gym

Program Length

12 weeks

Time Per Workout

90 minutes

Created

Jan 04, 2024 03:54

Last Edited

Jul 12, 2024 02:47

down_app

Day 2

1A

Front Squat (Barbell)

3 Sets

1 Set

8-12 Reps

8-12 Reps

@8.5

@10

1B

Neck Curl

4 Sets

10-15 Reps

@9.5

2A

Glute-Ham Raise

4 Sets

6-15 Reps

@10

2B

Decline Crunch (Weighted)

4 Sets

10-20 Reps

@10

3A

Bulgarian Split Squat (Dumbbell)

3 Sets

1 Set

8-12 Reps

8-12 Reps

@9.5

@10

3B

Single Leg Deadlift

2 Sets

1 Set

1 Set

6-12 Reps

6-12 Reps

6-12 Reps

@8

@9

@10

3C

Reverse Wrist Curl (Barbell)

4 Sets

AMRAP

@10

Day 3

1

Burpee

10 Sets

20 Reps

Day 1

1A

Rack Pull (Barbell)

3 Sets

10-15 Reps

@9

1B

Alternating Dumbbell Curl

3 Sets

10-12 Reps

@10

2A

Seated Overhead Press (Dumbbell)

3 Sets

6-12 Reps

@9

2B

Rear Delt Fly (Dumbbell)

3 Sets

10-15 Reps

@10

2C

Pullover (Dumbbell)

3 Sets

8-12 Reps

@9

2D

Wrist Curls

3 Sets

8-12 Reps

@10

3A

Bench Press (Dumbbell)

4 Sets

10-15 Reps

@9

3B

Hammer Curl

4 Sets

8-12 Reps

@10

3C

Windshield Wipers

4 Sets

AMRAP

@10

3D

Seated Calf Raise

1 Set

10-15 Reps

@10

Day 4

1A

Incline Bench Press (Barbell)

3 Sets

1 Set

6-10 Reps

6-10 Reps

@8-9

@9-10

1B

Kroc Row

3 Sets

1 Set

8-12 Reps

8-12 Reps

@9

@10

2A

Chin-Up (Weighted)

4 Sets

4-8 Reps

@10

2B

Upright Row (Barbell)

1 Set

2 Sets

1 Set

10-15 Reps

10-15 Reps

10-15 Reps

@8

@8.5

@10

2C

Hanging Leg Raise

4 Sets

AMRAP

3A

Preacher Curl (Barbell)

3 Sets

1 Set

8-15 Reps

8-15 Reps

@9.5

@10

3B

French Press

4 Sets

10-15 Reps

@10

3C

Pullover (EZ Bar)

3 Sets

1 Set

10-15 Reps

10-15 Reps

@9

@10

3D

Neck Curl

4 Sets

10-20 Reps

@9

Day 5

1A

Romanian Deadlift (Barbell)

4 Sets

8-12 Reps

@9

1B

Neck Extension

4 Sets

10-20 Reps

@9.5

2A

Hang Clean

2 Sets

1 Set

1 Set

8-10 Reps

8-10 Reps

8-10 Reps

@7.5

@8

@9

2B

Nordic Curl

4 Sets

6-10 Reps

@9.5

2C

Towel Hold

4 Sets

0.5 mins

3A

Belt Squat

4 Sets

10-15 Reps

@9

3B

Shrug (Barbell)

4 Sets

12-16 Reps

@10

3C

Reverse Wrist Curl (Barbell)

4 Sets

AMRAP

Day 6

1A

Bench Press (Close Grip)

2 Sets

1 Set

1 Set

6-10 Reps

6-10 Reps

6-10 Reps

@8.5

@9

@9.5

1B

Bicep Curl (EZ Bar)

1 Set

3 Sets

5-10 Reps

5-10 Reps

@9.5

@10

2A

Preacher Curl (Barbell)

4 Sets

8-15 Reps

2B

Skull Crusher

4 Sets

8-15 Reps

2C

Lateral Raise (Dumbbell)

4 Sets

10-20 Reps

3A

Pronation Twist/Curl

4 Sets

10-15 Reps

3B

Reverse Bicep Curl (EZ Bar)

4 Sets

10-15 Reps

3C

Neck Curl

4 Sets

10-20 Reps

3D

Seated Calf Raise

1 Set

12-16 Reps

Day 7

1

Jump Rope

2 Sets

5-10 mins