Program Description
This program is meant to both build strength and pack on muscle when done with proper nutrition and rest alongside it. This is simply an edited version of the Thor: Ragnarok workout from Muscle and Strength, which can be found at the link below: https://www.muscleandstrength.com/workouts/thor-ragnarok-chris-hemsworth-inspired-workout
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting, Bodyweight Fitness, Athletics
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedJan 07, 2026 03:11
- Last EditedJan 07, 2026 03:54
Muscle Engagement
Front
Back
MuscleSet
Abs
18.9%
Hamstrings
10%
Front Delts
9.8%
Triceps
8.5%
Chest
7.4%
Upper Back
7.1%
Lats
7.1%
Glutes
6.9%
Biceps
5.6%
Quadriceps
5.2%
Middle Delts
3%
Calves
2.7%
Lower Back
2.4%
Forearms
2%
Rear Delts
1.7%
Adductors
1.6%
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Chest Fly (Dumbbell)
4
12 reps
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Pull-Up (Weighted)
4
3-5 reps
-
5
Dip (Weighted)
4
3-5 reps
-
6
T-Bar Row
4
7 reps
-
7A
Plank
1
1 mins
-
7B
Cable Crunch
1
12-15 reps
-
7C
Sit Up
1
12-15 reps
-
7D
Reverse Abs Crunch (Bodyweight)
1
12-15 reps
-
7E
Hanging Leg Raise
1
12-15 reps
-
7F
Oblique Crunch
1
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Chest Fly (Dumbbell)
4
12 reps
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Pull-Up (Weighted)
4
3-5 reps
-
5
Dip (Weighted)
4
3-5 reps
-
6
T-Bar Row
4
7 reps
-
7A
Plank
2
1 mins
-
7B
Cable Crunch
2
12-15 reps
-
7C
Sit Up
2
12-15 reps
-
7D
Reverse Abs Crunch (Bodyweight)
2
12-15 reps
-
7E
Hanging Leg Raise
2
12-15 reps
-
7F
Oblique Crunch
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Chest Fly (Dumbbell)
4
12 reps
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Pull-Up (Weighted)
4
3-5 reps
-
5
Dip (Weighted)
4
3-5 reps
-
6
T-Bar Row
4
7 reps
-
7A
Plank
2
1 mins
-
7B
Cable Crunch
2
12-15 reps
-
7C
Sit Up
2
12-15 reps
-
7D
Reverse Abs Crunch (Bodyweight)
2
12-15 reps
-
7E
Hanging Leg Raise
2
12-15 reps
-
7F
Oblique Crunch
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Chest Fly (Dumbbell)
4
12 reps
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Pull-Up (Weighted)
4
3-5 reps
-
5
Dip (Weighted)
4
3-5 reps
-
6
T-Bar Row
4
7 reps
-
7A
Plank
3
1 mins
-
7B
Cable Crunch
3
12-15 reps
-
7C
Sit Up
3
12-15 reps
-
7D
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
7E
Hanging Leg Raise
3
12-15 reps
-
7F
Oblique Crunch
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Chest Fly (Dumbbell)
4
12 reps
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Pull-Up (Weighted)
5
3-5 reps
-
5
Dip (Weighted)
5
3-5 reps
-
6
T-Bar Row
4
7 reps
-
7A
Plank
3
1 mins
-
7B
Cable Crunch
3
12-15 reps
-
7C
Sit Up
3
12-15 reps
-
7D
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
7E
Hanging Leg Raise
3
12-15 reps
-
7F
Oblique Crunch
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Chest Fly (Dumbbell)
4
12 reps
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Pull-Up (Weighted)
5
3-5 reps
-
5
Dip (Weighted)
5
3-5 reps
-
6
T-Bar Row
4
7 reps
-
7A
Plank
3
1 mins
-
7B
Cable Crunch
3
12-15 reps
-
7C
Sit Up
3
12-15 reps
-
7D
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
7E
Hanging Leg Raise
3
12-15 reps
-
7F
Oblique Crunch
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Chest Fly (Dumbbell)
4
12 reps
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Pull-Up (Weighted)
5
3-5 reps
-
5
Dip (Weighted)
5
3-5 reps
-
6
T-Bar Row
4
7 reps
-
7A
Plank
3
1 mins
-
7B
Cable Crunch
3
12-15 reps
-
7C
Sit Up
3
12-15 reps
-
7D
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
7E
Hanging Leg Raise
3
12-15 reps
-
7F
Oblique Crunch
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Chest Fly (Dumbbell)
4
12 reps
-
3
Bent Over Row (Barbell)
4
10 reps
-
4
Pull-Up (Weighted)
5
3-5 reps
-
5
Dip (Weighted)
5
3-5 reps
-
6
T-Bar Row
4
7 reps
-
7A
Plank
3
1 mins
-
7B
Cable Crunch
3
12-15 reps
-
7C
Sit Up
3
12-15 reps
-
7D
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
7E
Hanging Leg Raise
3
12-15 reps
-
7F
Oblique Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Stiff Leg Deadlift
4
12 reps
-
3
Hamstring Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Seated Hamstring Curl
3
20 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Stiff Leg Deadlift
4
12 reps
-
3
Hamstring Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Seated Hamstring Curl
3
20 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Stiff Leg Deadlift
4
12 reps
-
3
Hamstring Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Seated Hamstring Curl
3
20 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Stiff Leg Deadlift
4
12 reps
-
3
Hamstring Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Seated Hamstring Curl
3
20 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
-
2
Stiff Leg Deadlift
4
12 reps
-
3
Hamstring Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Seated Hamstring Curl
3
20 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
-
2
Stiff Leg Deadlift
4
12 reps
-
3
Hamstring Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Seated Hamstring Curl
3
20 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
-
2
Stiff Leg Deadlift
4
12 reps
-
3
Hamstring Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Seated Hamstring Curl
3
20 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
-
2
Stiff Leg Deadlift
4
12 reps
-
3
Hamstring Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Seated Hamstring Curl
3
20 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
3-5 reps
-
2
Bicep Curl (Barbell)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
French Press
3
10 reps
-
6A
Plank
1
1 mins
-
6B
Cable Crunch
1
12-15 reps
-
6C
Sit Up
1
12-15 reps
-
6D
Reverse Abs Crunch (Bodyweight)
1
12-15 reps
-
6E
Hanging Leg Raise
1
12-15 reps
-
6F
Oblique Crunch
1
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
3-5 reps
-
2
Bicep Curl (Barbell)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
French Press
3
10 reps
-
6A
Plank
2
1 mins
-
6B
Cable Crunch
2
12-15 reps
-
6C
Sit Up
2
12-15 reps
-
6D
Reverse Abs Crunch (Bodyweight)
2
12-15 reps
-
6E
Hanging Leg Raise
2
12-15 reps
-
6F
Oblique Crunch
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
3-5 reps
-
2
Bicep Curl (Barbell)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
French Press
3
10 reps
-
6A
Plank
2
1 mins
-
6B
Cable Crunch
2
12-15 reps
-
6C
Sit Up
2
12-15 reps
-
6D
Reverse Abs Crunch (Bodyweight)
2
12-15 reps
-
6E
Hanging Leg Raise
2
12-15 reps
-
6F
Oblique Crunch
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
3-5 reps
-
2
Bicep Curl (Barbell)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
French Press
3
10 reps
-
6A
Plank
3
1 mins
-
6B
Cable Crunch
3
12-15 reps
-
6C
Sit Up
3
12-15 reps
-
6D
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
6E
Hanging Leg Raise
3
12-15 reps
-
6F
Oblique Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
3-5 reps
-
2
Bicep Curl (Barbell)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
French Press
3
10 reps
-
6A
Plank
3
1 mins
-
6B
Cable Crunch
3
12-15 reps
-
6C
Sit Up
3
12-15 reps
-
6D
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
6E
Hanging Leg Raise
3
12-15 reps
-
6F
Oblique Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
3-5 reps
-
2
Bicep Curl (Barbell)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
French Press
3
10 reps
-
6A
Plank
3
1 mins
-
6B
Cable Crunch
3
12-15 reps
-
6C
Sit Up
3
12-15 reps
-
6D
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
6E
Hanging Leg Raise
3
12-15 reps
-
6F
Oblique Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
3-5 reps
-
2
Bicep Curl (Barbell)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
French Press
3
10 reps
-
6A
Plank
3
1 mins
-
6B
Cable Crunch
3
12-15 reps
-
6C
Sit Up
3
12-15 reps
-
6D
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
6E
Hanging Leg Raise
3
12-15 reps
-
6F
Oblique Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
5
3-5 reps
-
2
Bicep Curl (Barbell)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
5
French Press
3
10 reps
-
6A
Plank
3
1 mins
-
6B
Cable Crunch
3
12-15 reps
-
6C
Sit Up
3
12-15 reps
-
6D
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
6E
Hanging Leg Raise
3
12-15 reps
-
6F
Oblique Crunch
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chest Fly (Dumbbell)
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Bent Over Rear Delt Fly
3
15 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Lateral Raise (Dumbbell)
4
12 reps
-
7
Front Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chest Fly (Dumbbell)
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Bent Over Rear Delt Fly
3
15 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Lateral Raise (Dumbbell)
4
12 reps
-
7
Front Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chest Fly (Dumbbell)
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Bent Over Rear Delt Fly
3
15 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Lateral Raise (Dumbbell)
4
12 reps
-
7
Front Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chest Fly (Dumbbell)
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Bent Over Rear Delt Fly
3
15 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Lateral Raise (Dumbbell)
4
12 reps
-
7
Front Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chest Fly (Dumbbell)
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Bent Over Rear Delt Fly
3
15 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Lateral Raise (Dumbbell)
4
12 reps
-
7
Front Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chest Fly (Dumbbell)
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Bent Over Rear Delt Fly
3
15 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Lateral Raise (Dumbbell)
4
12 reps
-
7
Front Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chest Fly (Dumbbell)
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Bent Over Rear Delt Fly
3
15 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Lateral Raise (Dumbbell)
4
12 reps
-
7
Front Raise
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chest Fly (Dumbbell)
4
12 reps
-
3
Bent Over Row (Barbell)
4
12 reps
-
4
Bent Over Rear Delt Fly
3
15 reps
-
5
Seated Shoulder Press (Dumbbell)
1
1
2
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Lateral Raise (Dumbbell)
4
12 reps
-
7
Front Raise
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Stiff Leg Deadlift
4
12 reps
-
3
Hamstring Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Seated Hamstring Curl
3
20 reps
-
6
Seated Calf Raise
4
15 reps
-
7A
Plank
1
1 mins
-
7B
Cable Crunch
1
12-15 reps
-
7C
Sit Up
1
12-15 reps
-
7D
Reverse Abs Crunch (Bodyweight)
1
12-15 reps
-
7E
Hanging Leg Raise
1
12-15 reps
-
7F
Oblique Crunch
1
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Stiff Leg Deadlift
4
12 reps
-
3
Hamstring Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Seated Hamstring Curl
3
20 reps
-
6
Seated Calf Raise
4
15 reps
-
7A
Plank
2
1 mins
-
7B
Cable Crunch
2
12-15 reps
-
7C
Sit Up
2
12-15 reps
-
7D
Reverse Abs Crunch (Bodyweight)
2
12-15 reps
-
7E
Hanging Leg Raise
2
12-15 reps
-
7F
Oblique Crunch
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Stiff Leg Deadlift
4
12 reps
-
3
Hamstring Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Seated Hamstring Curl
3
20 reps
-
6
Seated Calf Raise
4
15 reps
-
7A
Plank
2
1 mins
-
7B
Cable Crunch
2
12-15 reps
-
7C
Sit Up
2
12-15 reps
-
7D
Reverse Abs Crunch (Bodyweight)
2
12-15 reps
-
7E
Hanging Leg Raise
2
12-15 reps
-
7F
Oblique Crunch
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Stiff Leg Deadlift
4
12 reps
-
3
Hamstring Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Seated Hamstring Curl
3
20 reps
-
6
Seated Calf Raise
4
15 reps
-
7A
Plank
3
1 mins
-
7B
Cable Crunch
3
12-15 reps
-
7C
Sit Up
3
12-15 reps
-
7D
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
7E
Hanging Leg Raise
3
12-15 reps
-
7F
Oblique Crunch
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Stiff Leg Deadlift
4
12 reps
-
3
Hamstring Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Seated Hamstring Curl
3
20 reps
-
6
Seated Calf Raise
4
15 reps
-
7A
Plank
3
1 mins
-
7B
Cable Crunch
3
12-15 reps
-
7C
Sit Up
3
12-15 reps
-
7D
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
7E
Hanging Leg Raise
3
12-15 reps
-
7F
Oblique Crunch
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Stiff Leg Deadlift
4
12 reps
-
3
Hamstring Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Seated Hamstring Curl
3
20 reps
-
6
Seated Calf Raise
4
15 reps
-
7A
Plank
3
1 mins
-
7B
Cable Crunch
3
12-15 reps
-
7C
Sit Up
3
12-15 reps
-
7D
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
7E
Hanging Leg Raise
3
12-15 reps
-
7F
Oblique Crunch
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Stiff Leg Deadlift
4
12 reps
-
3
Hamstring Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Seated Hamstring Curl
3
20 reps
-
6
Seated Calf Raise
4
15 reps
-
7A
Plank
3
1 mins
-
7B
Cable Crunch
3
12-15 reps
-
7C
Sit Up
3
12-15 reps
-
7D
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
7E
Hanging Leg Raise
3
12-15 reps
-
7F
Oblique Crunch
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Stiff Leg Deadlift
4
12 reps
-
3
Hamstring Curl
3
20 reps
-
4
Leg Extension
3
20 reps
-
5
Seated Hamstring Curl
3
20 reps
-
6
Seated Calf Raise
4
15 reps
-
7A
Plank
3
1 mins
-
7B
Cable Crunch
3
12-15 reps
-
7C
Sit Up
3
12-15 reps
-
7D
Reverse Abs Crunch (Bodyweight)
3
12-15 reps
-
7E
Hanging Leg Raise
3
12-15 reps
-
7F
Oblique Crunch
3
12-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
3-5 Reps
-
2
Chest Fly (Dumbbell)4 Sets
12 Reps
-
3
Bent Over Row (Barbell)4 Sets
10 Reps
-
4
Pull-Up (Weighted)4 Sets
3-5 Reps
-
5
Dip (Weighted)4 Sets
3-5 Reps
-
6
T-Bar Row4 Sets
7 Reps
-
7A
Plank1 Set
1 mins
-
7B
Cable Crunch1 Set
12-15 Reps
-
7C
Sit Up1 Set
12-15 Reps
-
7D
Reverse Abs Crunch (Bodyweight)1 Set
12-15 Reps
-
7E
Hanging Leg Raise1 Set
12-15 Reps
-
7F
Oblique Crunch1 Set
12-15 Reps
-
Day 3
1
Chin-Up (Weighted)4 Sets
3-5 Reps
-
2
Bicep Curl (Barbell)3 Sets
10 Reps
-
3
Hammer Curl (Dumbbell)3 Sets
10 Reps
-
4
Tricep Extension (Cable)3 Sets
10 Reps
-
5
French Press3 Sets
10 Reps
-
6A
Plank1 Set
1 mins
-
6B
Cable Crunch1 Set
12-15 Reps
-
6C
Sit Up1 Set
12-15 Reps
-
6D
Reverse Abs Crunch (Bodyweight)1 Set
12-15 Reps
-
6E
Hanging Leg Raise1 Set
12-15 Reps
-
6F
Oblique Crunch1 Set
12-15 Reps
-
Day 4
1
Bench Press (Barbell)2 Sets
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
2
Chest Fly (Dumbbell)4 Sets
12 Reps
-
3
Bent Over Row (Barbell)4 Sets
12 Reps
-
4
Bent Over Rear Delt Fly3 Sets
15 Reps
-
5
Seated Shoulder Press (Dumbbell)1 Set
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
6
Lateral Raise (Dumbbell)4 Sets
12 Reps
-
7
Front Raise4 Sets
12 Reps
-
Day 5
1
Squat (Barbell)1 Set
2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
2
Stiff Leg Deadlift4 Sets
12 Reps
-
3
Hamstring Curl3 Sets
20 Reps
-
4
Leg Extension3 Sets
20 Reps
-
5
Seated Hamstring Curl3 Sets
20 Reps
-
6
Seated Calf Raise4 Sets
15 Reps
-
7A
Plank1 Set
1 mins
-
7B
Cable Crunch1 Set
12-15 Reps
-
7C
Sit Up1 Set
12-15 Reps
-
7D
Reverse Abs Crunch (Bodyweight)1 Set
12-15 Reps
-
7E
Hanging Leg Raise1 Set
12-15 Reps
-
7F
Oblique Crunch1 Set
12-15 Reps
-
Day 2
1
Squat (Barbell)4 Sets
3-5 Reps
-
2
Stiff Leg Deadlift4 Sets
12 Reps
-
3
Hamstring Curl3 Sets
20 Reps
-
4
Leg Extension3 Sets
20 Reps
-
5
Seated Hamstring Curl3 Sets
20 Reps
-
6
Seated Calf Raise4 Sets
15 Reps
-