Thorkell Workout :p
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Rack Pull (Barbell) | 3 | 10–15 reps | @9 |
| 1B | Alternating Dumbbell Curl | 3 | 10–12 reps | @10 |
| Superset | ||||
| 2A | Seated Overhead Press (Dumbbell) | 3 | 6–12 reps | @9 |
| 2B | Rear Delt Fly (Dumbbell) | 3 | 10–15 reps | @10 |
| 2C | Pullover (Dumbbell) | 3 | 8–12 reps | @9 |
| 2D | Wrist Curls | 3 | 8–12 reps | @10 |
| Superset | ||||
| 3A | Bench Press (Dumbbell) | 4 | 10–15 reps | @9 |
| 3B | Hammer Curl | 4 | 8–12 reps | @10 |
| 3C | Windshield Wipers | 4 | AMRAP | @10 |
| 3D | Seated Calf Raise | 1 | 10–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Front Squat (Barbell) | 3 | 8–12 reps | @8.5 |
| 1 | 8–12 reps | @10 | ||
| 1B | Neck Curl | 4 | 10–15 reps | @9.5 |
| Superset | ||||
| 2A | Glute-Ham Raise | 4 | 6–15 reps | @10 |
| 2B | Decline Crunch (Weighted) | 4 | 10–20 reps | @10 |
| Superset | ||||
| 3A | Bulgarian Split Squat (Dumbbell) | 3 | 8–12 reps | @9.5 |
| 1 | 8–12 reps | @10 | ||
| 3B | Single Leg Deadlift | 2 | 6–12 reps | @8 |
| 1 | 6–12 reps | @9 | ||
| 1 | 6–12 reps | @10 | ||
| 3C | Reverse Wrist Curl (Barbell) | 4 | AMRAP | @10 |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Burpee | 10 | 20 reps |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Incline Bench Press (Barbell) | 3 | 6–10 reps | @8–9 |
| 1 | 6–10 reps | @9–10 | ||
| 1B | Kroc Row | 3 | 8–12 reps | @9 |
| 1 | 8–12 reps | @10 | ||
| Superset | ||||
| 2A | Chin-Up (Weighted) | 4 | 4–8 reps | @10 |
| 2B | Upright Row (Barbell) | 1 | 10–15 reps | @8 |
| 2 | 10–15 reps | @8.5 | ||
| 1 | 10–15 reps | @10 | ||
| 2C | Hanging Leg Raise | 4 | AMRAP | — |
| Superset | ||||
| 3A | Preacher Curl (Barbell) | 3 | 8–15 reps | @9.5 |
| 1 | 8–15 reps | @10 | ||
| 3B | French Press | 4 | 10–15 reps | @10 |
| 3C | Pullover (EZ Bar) | 3 | 10–15 reps | @9 |
| 1 | 10–15 reps | @10 | ||
| 3D | Neck Curl | 4 | 10–20 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Romanian Deadlift (Barbell) | 4 | 8–12 reps | @9 |
| 1B | Neck Extension | 4 | 10–20 reps | @9.5 |
| Superset | ||||
| 2A | Hang Clean | 2 | 8–10 reps | @7.5 |
| 1 | 8–10 reps | @8 | ||
| 1 | 8–10 reps | @9 | ||
| 2B | Nordic Curl | 4 | 6–10 reps | @9.5 |
| 2C | Towel Hold | 4 | 0.5 min | — |
| Superset | ||||
| 3A | Belt Squat | 4 | 10–15 reps | @9 |
| 3B | Shrug (Barbell) | 4 | 12–16 reps | @10 |
| 3C | Reverse Wrist Curl (Barbell) | 4 | AMRAP | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Bench Press (Close Grip) | 2 | 6–10 reps | @8.5 |
| 1 | 6–10 reps | @9 | ||
| 1 | 6–10 reps | @9.5 | ||
| 1B | Bicep Curl (EZ Bar) | 1 | 5–10 reps | @9.5 |
| 3 | 5–10 reps | @10 | ||
| Superset | ||||
| 2A | Preacher Curl (Barbell) | 4 | 8–15 reps | — |
| 2B | Skull Crusher | 4 | 8–15 reps | — |
| 2C | Lateral Raise (Dumbbell) | 4 | 10–20 reps | — |
| Superset | ||||
| 3A | Pronation Twist/Curl | 4 | 10–15 reps | — |
| 3B | Reverse Bicep Curl (EZ Bar) | 4 | 10–15 reps | — |
| 3C | Neck Curl | 4 | 10–20 reps | — |
| 3D | Seated Calf Raise | 1 | 12–16 reps | — |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Jump Rope | 2 | 5–10 min |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Thorkell Workout :p is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Thorkell Workout :p is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Thorkell Workout :p is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
