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Thunder’s Mighty Plan

by Rachel W.
3 athletes joined
5.0
(1 rating)

Program Description

To work on imbalances

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 29, 2024 10:11
  • Last Edited
    Jun 18, 2025 08:43

Summary

Unleash your strength with Thunder’s Mighty Plan, a dynamic 3-week program designed for serious lifters. Committing just three days a week, you'll tackle targeted workouts that focus on building back and leg strength through a variety of exercises, including pull-ups, squats, and lunges. Each session is crafted to progressively challenge your muscles, ensuring you see real gains in power and endurance. Equip your garage gym and get ready to transform your physique with this focused, results-driven plan!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
2
Single Leg Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
3
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4A
Lying Leg Curl
3
10-15 reps
RPE 8.5
4B
Leg Extension
3
10-15 reps
RPE 8.5
5
Hanging Leg Raise
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
2
Single Leg Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
3
Good Morning
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
4
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Pull Through (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
V-Up
1
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
2
Single Leg Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 9
3
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4A
Lying Leg Curl
3
10-15 reps
RPE 8.5
4B
Leg Extension
3
10-15 reps
RPE 8.5
5
Hanging Leg Raise
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
2
Push Up (Knees)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Tricep Rope Push Down (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Overhead Press (Dumbbell)
3
10 reps
RPE 9
5
Cable Crunch
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Knees)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Seated Overhead Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Dip (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Tricep Rope Push Down (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Cable Crunch
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
10 reps
RPE 8
RPE 9
2
Push Up (Knees)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Tricep Rope Push Down (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Overhead Press (Dumbbell)
3
10 reps
RPE 9
5
Cable Crunch
1
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Inverted Row
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Lat Pulldown (Single Arm)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Face Pull
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Plank
1
1
1 mins
1 mins
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Inverted Row
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Lat Pulldown (Single Arm)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Face Pull
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Plank
1
1
1 mins
1 mins
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Inverted Row
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Lat Pulldown (Single Arm)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Face Pull
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Plank
1
1
1 mins
1 mins
RPE 7
RPE 8
Week 1
1 / 3 Weeks
Day 3
1
Pull-Up (Assisted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Inverted Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
3
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
5
Face Pull
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
6
Plank
1 Set
1 Set
1 mins
1 mins
@7
@8
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@9
2
Single Leg Deadlift
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@9
3
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4A
Lying Leg Curl
3 Sets
10-15 Reps
@8.5
4B
Leg Extension
3 Sets
10-15 Reps
@8.5
5
Hanging Leg Raise
3 Sets
10 Reps
@8.5
Day 2
1
Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
2
Push Up (Knees)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
3
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Overhead Press (Dumbbell)
3 Sets
10 Reps
@9
5
Cable Crunch
1 Set
AMRAP
@8