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BoostcampPNG

Three Day Thor

by Rich P.
27 athletes joined

Program Description

Push / Legs / Pull Workout Based on Chris Hemsworth Thor workout over a three days a week for 12 weeks Ideally use a fourth day for a long cardio / conditioning day.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 15, 2024 03:41
  • Last Edited
    Jun 19, 2024 07:29

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.7%
Quadriceps
11.8%
Triceps
10.1%
Chest
7.8%
Front Delts
7.5%
Hamstrings
7.5%
Biceps
7.2%
Glutes
6.8%
Lats
6.8%
Middle Delts
5%
Adductors
3.1%
Abs
3.1%
Calves
3.1%
Rear Delts
3.1%
Forearms
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 6
4
Arnold Press
3
10-15 reps
RPE 7
5
Skull Crusher
3
10 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 6
4
Arnold Press
3
10-15 reps
RPE 7
5
Skull Crusher
3
10 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 6
4
Arnold Press
3
10-15 reps
RPE 7
5
Skull Crusher
3
10 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 6
4
Arnold Press
3
10-15 reps
RPE 7
5
Skull Crusher
3
10 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 6
4
Arnold Press
3
10-15 reps
RPE 7
5
Skull Crusher
3
10 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 6
4
Arnold Press
3
10-15 reps
RPE 7
5
Skull Crusher
3
10 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 6
4
Arnold Press
3
10-15 reps
RPE 7
5
Skull Crusher
3
10 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 6
4
Arnold Press
3
10-15 reps
RPE 7
5
Skull Crusher
3
10 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 6
4
Arnold Press
3
10-15 reps
RPE 7
5
Skull Crusher
3
10 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 6
4
Arnold Press
3
10-15 reps
RPE 7
5
Skull Crusher
3
10 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 6
4
Arnold Press
3
10-15 reps
RPE 7
5
Skull Crusher
3
10 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8.5
3
Chest Fly (Cable)
3
12-15 reps
RPE 6
4
Arnold Press
3
10-15 reps
RPE 7
5
Skull Crusher
3
10 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
4
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
10 reps
RPE 7
3
Reverse Lunge (Barbell)
4
12 reps
RPE 7
4
Leg Extension
4
10-15 reps
RPE 7
5
Leg Curl
4
10-15 reps
RPE 7.5
6
Seated Calf Raise
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
10 reps
RPE 7
3
Reverse Lunge (Barbell)
4
12 reps
RPE 7
4
Leg Extension
4
10-15 reps
RPE 7
5
Leg Curl
4
10-15 reps
RPE 7.5
6
Seated Calf Raise
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
10 reps
RPE 7
3
Reverse Lunge (Barbell)
4
12 reps
RPE 7
4
Leg Extension
4
10-15 reps
RPE 7
5
Leg Curl
4
10-15 reps
RPE 7.5
6
Seated Calf Raise
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
10 reps
RPE 7
3
Reverse Lunge (Barbell)
4
12 reps
RPE 7
4
Leg Extension
4
10-15 reps
RPE 7
5
Leg Curl
4
10-15 reps
RPE 7.5
6
Seated Calf Raise
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
10 reps
RPE 7
3
Reverse Lunge (Barbell)
4
12 reps
RPE 7
4
Leg Extension
4
10-15 reps
RPE 7
5
Leg Curl
4
10-15 reps
RPE 7.5
6
Seated Calf Raise
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
10 reps
RPE 7
3
Reverse Lunge (Barbell)
4
12 reps
RPE 7
4
Leg Extension
4
10-15 reps
RPE 7
5
Leg Curl
4
10-15 reps
RPE 7.5
6
Seated Calf Raise
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
10 reps
RPE 7
3
Reverse Lunge (Barbell)
4
12 reps
RPE 7
4
Leg Extension
4
10-15 reps
RPE 7
5
Leg Curl
4
10-15 reps
RPE 7.5
6
Seated Calf Raise
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
10 reps
RPE 7
3
Reverse Lunge (Barbell)
4
12 reps
RPE 7
4
Leg Extension
4
10-15 reps
RPE 7
5
Leg Curl
4
10-15 reps
RPE 7.5
6
Seated Calf Raise
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
10 reps
RPE 7
3
Reverse Lunge (Barbell)
4
12 reps
RPE 7
4
Leg Extension
4
10-15 reps
RPE 7
5
Leg Curl
4
10-15 reps
RPE 7.5
6
Seated Calf Raise
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
10 reps
RPE 7
3
Reverse Lunge (Barbell)
4
12 reps
RPE 7
4
Leg Extension
4
10-15 reps
RPE 7
5
Leg Curl
4
10-15 reps
RPE 7.5
6
Seated Calf Raise
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
10 reps
RPE 7
3
Reverse Lunge (Barbell)
4
12 reps
RPE 7
4
Leg Extension
4
10-15 reps
RPE 7
5
Leg Curl
4
10-15 reps
RPE 7.5
6
Seated Calf Raise
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Zercher Squat (Barbell)
4
10 reps
RPE 7
3
Reverse Lunge (Barbell)
4
12 reps
RPE 7
4
Leg Extension
4
10-15 reps
RPE 7
5
Leg Curl
4
10-15 reps
RPE 7.5
6
Seated Calf Raise
4
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 7
3
Shrug (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
4
12 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
4
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 7
-
7
Incline Curl (Dumbbell)
3
10 reps
RPE 6
8
Face Pull
4
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 7
3
Shrug (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
4
12 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
4
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 7
-
7
Incline Curl (Dumbbell)
3
10 reps
RPE 6
8
Face Pull
4
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 7
3
Shrug (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
4
12 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
4
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 7
-
7
Incline Curl (Dumbbell)
3
10 reps
RPE 6
8
Face Pull
4
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 7
3
Shrug (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
4
12 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
4
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 7
-
7
Incline Curl (Dumbbell)
3
10 reps
RPE 6
8
Face Pull
4
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 7
3
Shrug (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
4
12 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
4
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 7
-
7
Incline Curl (Dumbbell)
3
10 reps
RPE 6
8
Face Pull
4
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 7
3
Shrug (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
4
12 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
4
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 7
-
7
Incline Curl (Dumbbell)
3
10 reps
RPE 6
8
Face Pull
4
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 7
3
Shrug (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
4
12 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
4
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 7
-
7
Incline Curl (Dumbbell)
3
10 reps
RPE 6
8
Face Pull
4
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 7
3
Shrug (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
4
12 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
4
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 7
-
7
Incline Curl (Dumbbell)
3
10 reps
RPE 6
8
Face Pull
4
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 7
3
Shrug (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
4
12 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
4
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 7
-
7
Incline Curl (Dumbbell)
3
10 reps
RPE 6
8
Face Pull
4
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 7
3
Shrug (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
4
12 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
4
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 7
-
7
Incline Curl (Dumbbell)
3
10 reps
RPE 6
8
Face Pull
4
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 7
3
Shrug (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
4
12 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
4
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 7
-
7
Incline Curl (Dumbbell)
3
10 reps
RPE 6
8
Face Pull
4
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
4
8-10 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 7
3
Shrug (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
4
12 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
4
10-12 reps
RPE 8
6
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 7
-
7
Incline Curl (Dumbbell)
3
10 reps
RPE 6
8
Face Pull
4
15 reps
RPE 6
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
@8
2
Zercher Squat (Barbell)
4 Sets
10 Reps
@7
3
Reverse Lunge (Barbell)
4 Sets
12 Reps
@7
4
Leg Extension
4 Sets
10-15 Reps
@7
5
Leg Curl
4 Sets
10-15 Reps
@7.5
6
Seated Calf Raise
4 Sets
15 Reps
@7
Day 3
1
Pendlay Row
4 Sets
8-10 Reps
@8
2
Single Arm Row (Dumbbell)
4 Sets
10-12 Reps
@7
3
Shrug (Dumbbell)
3 Sets
10-12 Reps
@8
4
One Arm Lateral Raise (Cable)
4 Sets
12 Reps
@6
5
Seated Wide-Grip Row (Cable)
4 Sets
10-12 Reps
@8
6
Bicep Curl (EZ Bar)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@7
-
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
@6
8
Face Pull
4 Sets
15 Reps
@6
Day 1
1
Bench Press (Barbell)
4 Sets
8-10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8.5
3
Chest Fly (Cable)
3 Sets
12-15 Reps
@6
4
Arnold Press
3 Sets
10-15 Reps
@7
5
Skull Crusher
3 Sets
10 Reps
@7
6
Single Arm Tricep Extension (Cable)
4 Sets
15 Reps
@6