The training split that inspired the silver screen's hammer-wielding god: heavy chest, back, leg and shoulder-arm days plus a functional power day. Pick this program and repeat it every week.
Program at a glance
Who is this program for?
This program suits athletes with a consistent training habit who know the basic lifts. The key is progressing loads gradually without breaking the weekly structure.
Weekly plan
Day 1 — Chest
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Bench Press | 4×10 | 120 sec |
| Dumbbell Incline Bench Press | 4×10 | 90 sec |
| Chest Dip | 3×10 | 90 sec |
| Dumbbell Incline Fly | 3×12 | 60 sec |
| Push Up | 3×15 | 60 sec |
| Hanging Leg Raise | 3×10 | 45 sec |
Day 2 — Back & Biceps
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Pull-Up | 4×10 | 120 sec |
| Barbell Bent-Over Row | 4×10 | 90 sec |
| Cable Lat Pulldown Full Range Of Motion | 3×12 | 60 sec |
| Cable Seated Row | 3×12 | 60 sec |
| Barbell Curl | 3×10 | 60 sec |
| Dumbbell Hammer Curl | 3×12 | 45 sec |
Day 3 — Legs
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell High Bar Squat | 4×8 | 150 sec |
| Barbell Romanian Deadlift | 4×10 | 120 sec |
| Sled 45 Degrees Leg Press | 3×12 | 90 sec |
| Dumbbell Goblet Walking Lunge | 3×12 | 60 sec |
| Lever Lying Leg Curl (Plate Loaded) | 3×12 | 60 sec |
| Bodyweight Standing Calf Raise | 4×20 | 45 sec |
Day 4 — Rest Day
Rest day — recover and get ready for the next session.
Day 5 — Shoulders & Arms
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Dumbbell Arnold Press | 4×10 | 90 sec |
| Dumbbell Lateral Raise | 3×15 | 60 sec |
| Dumbbell Reverse Fly | 3×15 | 60 sec |
| Barbell Lying Triceps Extension Skull Crusher | 3×10 | 60 sec |
| Cable Pushdown (With Rope Attachment) | 3×12 | 45 sec |
| Dumbbell Hammer Curl | 3×12 | 45 sec |
Day 6 — Functional Power & Core
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Kettlebell Swing | 4×15 | 60 sec |
| Medicine Ball Slam | 3×12 | 45 sec |
| Box Jump | 3×8 | 90 sec |
| Burpee | 3×10 | 60 sec |
| Russian Twist | 3×20 | 30 sec |
| Hollow Hold | 3 set | 30 sec |
Day 7 — Rest Day
Rest day — recover and get ready for the next session.
Thor Physique is free to follow on VIGOR: download the app, pick the program from the Programs tab and start your first workout. Every set is logged and your progress is measured automatically.
This content is for general information; consult a professional about suitability for your health. Sets, reps and rest values reflect the current program template in the app.