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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 09, 2024 12:25
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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
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
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
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
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
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
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
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
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
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
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
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
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