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Thor Program(mike israetel)

by Ashhab A.

Program Description

This a program I found on Youtube and put it here to help in keeping progress for the gym. It emphasizes on Back, Arms and Shoulders to look like Hemsworth from the movies. However, other body parts are also trained.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 16, 2025 11:25
  • Last Edited
    Aug 16, 2025 02:41
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BlogBannerPC
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
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
15 reps
RPE 7
2
Chin-Up (Bodyweight)
2
15 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Bicep Curl (EZ Bar)
2
15 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
15 reps
RPE 7
2
Chin-Up (Bodyweight)
2
15 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Bicep Curl (EZ Bar)
2
15 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
15 reps
RPE 7
2
Chin-Up (Bodyweight)
2
15 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Bicep Curl (EZ Bar)
2
15 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
15 reps
RPE 7
2
Chin-Up (Bodyweight)
2
15 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Bicep Curl (EZ Bar)
2
15 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
15 reps
RPE 7
2
Chin-Up (Bodyweight)
2
15 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Bicep Curl (EZ Bar)
2
15 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
15 reps
RPE 7
2
Chin-Up (Bodyweight)
2
15 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Bicep Curl (EZ Bar)
2
15 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
15 reps
RPE 7
2
Chin-Up (Bodyweight)
2
15 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Bicep Curl (EZ Bar)
2
15 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
15 reps
RPE 7
2
Chin-Up (Bodyweight)
2
15 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Bicep Curl (EZ Bar)
2
15 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
15 reps
RPE 7
2
Chin-Up (Bodyweight)
2
15 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Bicep Curl (EZ Bar)
2
15 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
15 reps
RPE 7
2
Chin-Up (Bodyweight)
2
15 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Bicep Curl (EZ Bar)
2
15 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
15 reps
RPE 7
2
Chin-Up (Bodyweight)
2
15 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Bicep Curl (EZ Bar)
2
15 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
15 reps
RPE 7
2
Chin-Up (Bodyweight)
2
15 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Bicep Curl (EZ Bar)
2
15 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
15 reps
RPE 7
2
Chin-Up (Bodyweight)
2
15 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Bicep Curl (EZ Bar)
2
15 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
15 reps
RPE 7
2
Chin-Up (Bodyweight)
2
15 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Bicep Curl (EZ Bar)
2
15 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
15 reps
RPE 7
2
Chin-Up (Bodyweight)
2
15 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Bicep Curl (EZ Bar)
2
15 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
15 reps
RPE 7
2
Chin-Up (Bodyweight)
2
15 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Bicep Curl (EZ Bar)
2
15 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
15 reps
-
2A
Good Morning
2
15 reps
-
3
Incline Bench Press (Dumbbell)
2
15 reps
-
4
Decline Sit Up (Weighted)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
15 reps
-
2A
Good Morning
2
15 reps
-
3
Incline Bench Press (Dumbbell)
2
15 reps
-
4
Decline Sit Up (Weighted)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
15 reps
-
2A
Good Morning
2
15 reps
-
3
Incline Bench Press (Dumbbell)
2
15 reps
-
4
Decline Sit Up (Weighted)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
15 reps
-
2A
Good Morning
2
15 reps
-
3
Incline Bench Press (Dumbbell)
2
15 reps
-
4
Decline Sit Up (Weighted)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
15 reps
-
2A
Good Morning
2
15 reps
-
3
Incline Bench Press (Dumbbell)
2
15 reps
-
4
Decline Sit Up (Weighted)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
15 reps
-
2A
Good Morning
2
15 reps
-
3
Incline Bench Press (Dumbbell)
2
15 reps
-
4
Decline Sit Up (Weighted)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
15 reps
-
2A
Good Morning
2
15 reps
-
3
Incline Bench Press (Dumbbell)
2
15 reps
-
4
Decline Sit Up (Weighted)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
15 reps
-
2A
Good Morning
2
15 reps
-
3
Incline Bench Press (Dumbbell)
2
15 reps
-
4
Decline Sit Up (Weighted)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
15 reps
-
2A
Good Morning
2
15 reps
-
3
Incline Bench Press (Dumbbell)
2
15 reps
-
4
Decline Sit Up (Weighted)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
15 reps
-
2A
Good Morning
2
15 reps
-
3
Incline Bench Press (Dumbbell)
2
15 reps
-
4
Decline Sit Up (Weighted)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
15 reps
-
2A
Good Morning
2
15 reps
-
3
Incline Bench Press (Dumbbell)
2
15 reps
-
4
Decline Sit Up (Weighted)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
15 reps
-
2A
Good Morning
2
15 reps
-
3
Incline Bench Press (Dumbbell)
2
15 reps
-
4
Decline Sit Up (Weighted)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
15 reps
-
2A
Good Morning
2
15 reps
-
3
Incline Bench Press (Dumbbell)
2
15 reps
-
4
Decline Sit Up (Weighted)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
15 reps
-
2A
Good Morning
2
15 reps
-
3
Incline Bench Press (Dumbbell)
2
15 reps
-
4
Decline Sit Up (Weighted)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
15 reps
-
2A
Good Morning
2
15 reps
-
3
Incline Bench Press (Dumbbell)
2
15 reps
-
4
Decline Sit Up (Weighted)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
15 reps
-
2A
Good Morning
2
15 reps
-
3
Incline Bench Press (Dumbbell)
2
15 reps
-
4
Decline Sit Up (Weighted)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
20 reps
-
2
Upright Row (Barbell)
2
20 reps
-
3
Chest Supported Row (Machine)
2
20 reps
-
4
Bicep Curl (Cable)
2
20 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
20 reps
-
2
Upright Row (Barbell)
2
20 reps
-
3
Chest Supported Row (Machine)
2
20 reps
-
4
Bicep Curl (Cable)
2
20 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
20 reps
-
2
Upright Row (Barbell)
2
20 reps
-
3
Chest Supported Row (Machine)
2
20 reps
-
4
Bicep Curl (Cable)
2
20 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
20 reps
-
2
Upright Row (Barbell)
2
20 reps
-
3
Chest Supported Row (Machine)
2
20 reps
-
4
Bicep Curl (Cable)
2
20 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
20 reps
-
2
Upright Row (Barbell)
2
20 reps
-
3
Chest Supported Row (Machine)
2
20 reps
-
4
Bicep Curl (Cable)
2
20 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
20 reps
-
2
Upright Row (Barbell)
2
20 reps
-
3
Chest Supported Row (Machine)
2
20 reps
-
4
Bicep Curl (Cable)
2
20 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
20 reps
-
2
Upright Row (Barbell)
2
20 reps
-
3
Chest Supported Row (Machine)
2
20 reps
-
4
Bicep Curl (Cable)
2
20 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
20 reps
-
2
Upright Row (Barbell)
2
20 reps
-
3
Chest Supported Row (Machine)
2
20 reps
-
4
Bicep Curl (Cable)
2
20 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
20 reps
-
2
Upright Row (Barbell)
2
20 reps
-
3
Chest Supported Row (Machine)
2
20 reps
-
4
Bicep Curl (Cable)
2
20 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
20 reps
-
2
Upright Row (Barbell)
2
20 reps
-
3
Chest Supported Row (Machine)
2
20 reps
-
4
Bicep Curl (Cable)
2
20 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
20 reps
-
2
Upright Row (Barbell)
2
20 reps
-
3
Chest Supported Row (Machine)
2
20 reps
-
4
Bicep Curl (Cable)
2
20 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
20 reps
-
2
Upright Row (Barbell)
2
20 reps
-
3
Chest Supported Row (Machine)
2
20 reps
-
4
Bicep Curl (Cable)
2
20 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
20 reps
-
2
Upright Row (Barbell)
2
20 reps
-
3
Chest Supported Row (Machine)
2
20 reps
-
4
Bicep Curl (Cable)
2
20 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
20 reps
-
2
Upright Row (Barbell)
2
20 reps
-
3
Chest Supported Row (Machine)
2
20 reps
-
4
Bicep Curl (Cable)
2
20 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
20 reps
-
2
Upright Row (Barbell)
2
20 reps
-
3
Chest Supported Row (Machine)
2
20 reps
-
4
Bicep Curl (Cable)
2
20 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
20 reps
-
2
Upright Row (Barbell)
2
20 reps
-
3
Chest Supported Row (Machine)
2
20 reps
-
4
Bicep Curl (Cable)
2
20 reps
-
5
Tricep Pushdown (Cable)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
-
2
Leg Raise (Captain's Chair)
2
15 reps
-
3
Lunge (Dumbbell)
2
15 reps
-
4
Stiff Leg Deadlift (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
-
2
Leg Raise (Captain's Chair)
2
15 reps
-
3
Lunge (Dumbbell)
2
15 reps
-
4
Stiff Leg Deadlift (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
-
2
Leg Raise (Captain's Chair)
2
15 reps
-
3
Lunge (Dumbbell)
2
15 reps
-
4
Stiff Leg Deadlift (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
-
2
Leg Raise (Captain's Chair)
2
15 reps
-
3
Lunge (Dumbbell)
2
15 reps
-
4
Stiff Leg Deadlift (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
-
2
Leg Raise (Captain's Chair)
2
15 reps
-
3
Lunge (Dumbbell)
2
15 reps
-
4
Stiff Leg Deadlift (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
-
2
Leg Raise (Captain's Chair)
2
15 reps
-
3
Lunge (Dumbbell)
2
15 reps
-
4
Stiff Leg Deadlift (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
-
2
Leg Raise (Captain's Chair)
2
15 reps
-
3
Lunge (Dumbbell)
2
15 reps
-
4
Stiff Leg Deadlift (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
-
2
Leg Raise (Captain's Chair)
2
15 reps
-
3
Lunge (Dumbbell)
2
15 reps
-
4
Stiff Leg Deadlift (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
-
2
Leg Raise (Captain's Chair)
2
15 reps
-
3
Lunge (Dumbbell)
2
15 reps
-
4
Stiff Leg Deadlift (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
-
2
Leg Raise (Captain's Chair)
2
15 reps
-
3
Lunge (Dumbbell)
2
15 reps
-
4
Stiff Leg Deadlift (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
-
2
Leg Raise (Captain's Chair)
2
15 reps
-
3
Lunge (Dumbbell)
2
15 reps
-
4
Stiff Leg Deadlift (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
-
2
Leg Raise (Captain's Chair)
2
15 reps
-
3
Lunge (Dumbbell)
2
15 reps
-
4
Stiff Leg Deadlift (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
-
2
Leg Raise (Captain's Chair)
2
15 reps
-
3
Lunge (Dumbbell)
2
15 reps
-
4
Stiff Leg Deadlift (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
-
2
Leg Raise (Captain's Chair)
2
15 reps
-
3
Lunge (Dumbbell)
2
15 reps
-
4
Stiff Leg Deadlift (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
-
2
Leg Raise (Captain's Chair)
2
15 reps
-
3
Lunge (Dumbbell)
2
15 reps
-
4
Stiff Leg Deadlift (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
15 reps
-
2
Leg Raise (Captain's Chair)
2
15 reps
-
3
Lunge (Dumbbell)
2
15 reps
-
4
Stiff Leg Deadlift (Dumbbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
15 reps
-
-
2
Seated Row (Cable)
2
15 reps
-
3
Hammer Curl
2
15 reps
-
4
Incline Curl (Dumbbell)
2
15 reps
-
5
Skull Crusher (Barbell)
2
15 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
7
Upright Row (Cable)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
15 reps
-
-
2
Seated Row (Cable)
2
15 reps
-
3
Hammer Curl
2
15 reps
-
4
Incline Curl (Dumbbell)
2
15 reps
-
5
Skull Crusher (Barbell)
2
15 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
7
Upright Row (Cable)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
15 reps
-
-
2
Seated Row (Cable)
2
15 reps
-
3
Hammer Curl
2
15 reps
-
4
Incline Curl (Dumbbell)
2
15 reps
-
5
Skull Crusher (Barbell)
2
15 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
7
Upright Row (Cable)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
15 reps
-
-
2
Seated Row (Cable)
2
15 reps
-
3
Hammer Curl
2
15 reps
-
4
Incline Curl (Dumbbell)
2
15 reps
-
5
Skull Crusher (Barbell)
2
15 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
7
Upright Row (Cable)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
15 reps
-
-
2
Seated Row (Cable)
2
15 reps
-
3
Hammer Curl
2
15 reps
-
4
Incline Curl (Dumbbell)
2
15 reps
-
5
Skull Crusher (Barbell)
2
15 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
7
Upright Row (Cable)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
15 reps
-
-
2
Seated Row (Cable)
2
15 reps
-
3
Hammer Curl
2
15 reps
-
4
Incline Curl (Dumbbell)
2
15 reps
-
5
Skull Crusher (Barbell)
2
15 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
7
Upright Row (Cable)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
15 reps
-
-
2
Seated Row (Cable)
2
15 reps
-
3
Hammer Curl
2
15 reps
-
4
Incline Curl (Dumbbell)
2
15 reps
-
5
Skull Crusher (Barbell)
2
15 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
7
Upright Row (Cable)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
15 reps
-
-
2
Seated Row (Cable)
2
15 reps
-
3
Hammer Curl
2
15 reps
-
4
Incline Curl (Dumbbell)
2
15 reps
-
5
Skull Crusher (Barbell)
2
15 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
7
Upright Row (Cable)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
15 reps
-
-
2
Seated Row (Cable)
2
15 reps
-
3
Hammer Curl
2
15 reps
-
4
Incline Curl (Dumbbell)
2
15 reps
-
5
Skull Crusher (Barbell)
2
15 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
7
Upright Row (Cable)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
15 reps
-
-
2
Seated Row (Cable)
2
15 reps
-
3
Hammer Curl
2
15 reps
-
4
Incline Curl (Dumbbell)
2
15 reps
-
5
Skull Crusher (Barbell)
2
15 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
7
Upright Row (Cable)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
15 reps
-
-
2
Seated Row (Cable)
2
15 reps
-
3
Hammer Curl
2
15 reps
-
4
Incline Curl (Dumbbell)
2
15 reps
-
5
Skull Crusher (Barbell)
2
15 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
7
Upright Row (Cable)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
15 reps
-
-
2
Seated Row (Cable)
2
15 reps
-
3
Hammer Curl
2
15 reps
-
4
Incline Curl (Dumbbell)
2
15 reps
-
5
Skull Crusher (Barbell)
2
15 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
7
Upright Row (Cable)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
15 reps
-
-
2
Seated Row (Cable)
2
15 reps
-
3
Hammer Curl
2
15 reps
-
4
Incline Curl (Dumbbell)
2
15 reps
-
5
Skull Crusher (Barbell)
2
15 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
7
Upright Row (Cable)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
15 reps
-
-
2
Seated Row (Cable)
2
15 reps
-
3
Hammer Curl
2
15 reps
-
4
Incline Curl (Dumbbell)
2
15 reps
-
5
Skull Crusher (Barbell)
2
15 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
7
Upright Row (Cable)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
15 reps
-
-
2
Seated Row (Cable)
2
15 reps
-
3
Hammer Curl
2
15 reps
-
4
Incline Curl (Dumbbell)
2
15 reps
-
5
Skull Crusher (Barbell)
2
15 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
7
Upright Row (Cable)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
15 reps
-
-
2
Seated Row (Cable)
2
15 reps
-
3
Hammer Curl
2
15 reps
-
4
Incline Curl (Dumbbell)
2
15 reps
-
5
Skull Crusher (Barbell)
2
15 reps
-
6
Overhead Tricep Extension (Cable)
2
15 reps
-
7
Upright Row (Cable)
2
15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bent Over Row (Barbell)
2 Sets
15 Reps
@7
2
Chin-Up (Bodyweight)
2 Sets
15 Reps
-
3
Lateral Raise (Dumbbell)
2 Sets
15 Reps
-
4
Bicep Curl (EZ Bar)
2 Sets
15 Reps
-
5
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@7
Day 2
1
High Bar Squat (Barbell)
2 Sets
15 Reps
-
2A
Good Morning
2 Sets
15 Reps
-
3
Incline Bench Press (Dumbbell)
2 Sets
15 Reps
-
4
Decline Sit Up (Weighted)
2 Sets
15 Reps
-
Day 3
1
Lateral Raise (Cable)
2 Sets
20 Reps
-
2
Upright Row (Barbell)
2 Sets
20 Reps
-
3
Chest Supported Row (Machine)
2 Sets
20 Reps
-
4
Bicep Curl (Cable)
2 Sets
20 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
-
Day 4
1
Bench Press (Barbell)
2 Sets
15 Reps
-
2
Leg Raise (Captain's Chair)
2 Sets
15 Reps
-
3
Lunge (Dumbbell)
2 Sets
15 Reps
-
4
Stiff Leg Deadlift (Dumbbell)
2 Sets
15 Reps
-
Day 5
1
Pull-Up (Weighted)
1 Set
1 Set
15 Reps
-
-
2
Seated Row (Cable)
2 Sets
15 Reps
-
3
Hammer Curl
2 Sets
15 Reps
-
4
Incline Curl (Dumbbell)
2 Sets
15 Reps
-
5
Skull Crusher (Barbell)
2 Sets
15 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
-
7
Upright Row (Cable)
2 Sets
15 Reps
-