Back to Workouts
Push Pull Legs
Hero Program
PRO

Norse God Physique (Thor-Inspired)

Build a powerful, athletic physique inspired by superhero-style strength training. Heavy compound lifts, hypertrophy accessories, loaded carries, sled work, and battle-rope conditioning develop strength, muscle, and work capacity across a six-day split.

4.9(847 reviews)
12,453 enrolled
Advanced
Frequency6 days/week
Duration8 weeks
EquipmentFull Gym
Total Workouts48

Heavy compound movements

Functional athletic training

Battle rope and sled work

Progressive overload focus

Program Details

Training StylePush Pull Legs
DifficultyAdvanced
Weekly Sessions6 workouts
Total Duration8 weeks
Equipment RequiredFull Gym

Who Is This For?

Suitable for all fitness levels

Week 1

D1

Push Power

Heavy pressing movements for chest and shoulders

75 min
strength
6 exercises

  1. Barbell Bench Press

    5 sets × 5 reps · Rest 180 sec

  2. Overhead Press

    4 sets × 6 reps · Rest 150 sec

  3. Incline Dumbbell Press

    4 sets × 8 reps · Rest 120 sec

  4. Dumbbell Lateral Raises

    4 sets × 12 reps · Rest 60 sec

  5. Tricep Dips

    3 sets × 10 reps · Rest 90 sec

  6. Cable Flyes

    3 sets × 15 reps · Rest 60 sec

D2

Pull Strength

Building a powerful back worthy of a god

70 min
strength
6 exercises

  1. Deadlift

    5 sets × 5 reps · Rest 180 sec

  2. Weighted Pull-ups

    4 sets × 6 reps · Rest 150 sec

  3. Barbell Rows

    4 sets × 8 reps · Rest 120 sec

  4. Face Pulls

    4 sets × 15 reps · Rest 60 sec

  5. Barbell Curls

    3 sets × 10 reps · Rest 90 sec

  6. Hammer Curls

    3 sets × 12 reps · Rest 60 sec

D3

Leg Day Thunder

Build the foundation of power

80 min
strength
6 exercises

  1. Back Squat

    5 sets × 5 reps · Rest 180 sec

  2. Romanian Deadlift

    4 sets × 8 reps · Rest 120 sec

  3. Leg Press

    4 sets × 10 reps · Rest 120 sec

  4. Walking Lunges

    3 sets × 12 each · Rest 90 sec

  5. Leg Curls

    3 sets × 12 reps · Rest 60 sec

  6. Calf Raises

    4 sets × 15 reps · Rest 60 sec

D4

Push Hypertrophy

Volume work for size

65 min
hypertrophy
6 exercises

  1. Dumbbell Bench Press

    4 sets × 10 reps · Rest 90 sec

  2. Arnold Press

    4 sets × 10 reps · Rest 90 sec

  3. Incline Cable Flyes

    3 sets × 12 reps · Rest 60 sec

  4. Lateral Raises

    4 sets × 15 reps · Rest 45 sec

  5. Overhead Tricep Extension

    3 sets × 12 reps · Rest 60 sec

  6. Push-ups

    3 sets × AMRAP · Rest 60 sec

D5

Pull Hypertrophy

Back width and thickness

65 min
hypertrophy
6 exercises

  1. Lat Pulldown

    4 sets × 10 reps · Rest 90 sec

  2. Seated Cable Rows

    4 sets × 10 reps · Rest 90 sec

  3. Single Arm Dumbbell Row

    3 sets × 12 reps · Rest 60 sec

  4. Rear Delt Flyes

    4 sets × 15 reps · Rest 45 sec

  5. Preacher Curls

    3 sets × 12 reps · Rest 60 sec

  6. Cable Curls

    3 sets × 15 reps · Rest 45 sec

D6

Legs & Conditioning

Athletic leg work plus cardio

70 min
power
6 exercises

  1. Front Squat

    4 sets × 8 reps · Rest 120 sec

  2. Bulgarian Split Squats

    3 sets × 10 each · Rest 90 sec

  3. Leg Extension

    3 sets × 15 reps · Rest 60 sec

  4. Sled Push

    4 sets × 40m · Rest 90 sec

  5. Battle Ropes

    3 sets × 30 sec · Rest 60 sec

  6. Box Jumps

    3 sets × 10 reps · Rest 90 sec

D7

Rest Day

Rest

Week 2

D1

Push Power

Heavy pressing movements for chest and shoulders (Progressive Week 2)

75 min
strength
6 exercises

  1. Barbell Bench Press

    5 sets × 6 reps · Rest 180 sec

  2. Overhead Press

    4 sets × 7 reps · Rest 150 sec

  3. Incline Dumbbell Press

    4 sets × 9 reps · Rest 120 sec

  4. Dumbbell Lateral Raises

    4 sets × 13 reps · Rest 60 sec

  5. Tricep Dips

    3 sets × 11 reps · Rest 90 sec

  6. Cable Flyes

    3 sets × 16 reps · Rest 60 sec

D2

Pull Strength

Building a powerful back worthy of a god (Progressive Week 2)

70 min
strength
6 exercises

  1. Deadlift

    5 sets × 6 reps · Rest 180 sec

  2. Weighted Pull-ups

    4 sets × 7 reps · Rest 150 sec

  3. Barbell Rows

    4 sets × 9 reps · Rest 120 sec

  4. Face Pulls

    4 sets × 16 reps · Rest 60 sec

  5. Barbell Curls

    3 sets × 11 reps · Rest 90 sec

  6. Hammer Curls

    3 sets × 13 reps · Rest 60 sec

D3

Leg Day Thunder

Build the foundation of power (Progressive Week 2)

80 min
strength
6 exercises

  1. Back Squat

    5 sets × 6 reps · Rest 180 sec

  2. Romanian Deadlift

    4 sets × 9 reps · Rest 120 sec

  3. Leg Press

    4 sets × 11 reps · Rest 120 sec

  4. Walking Lunges

    3 sets × 12 each · Rest 90 sec

  5. Leg Curls

    3 sets × 13 reps · Rest 60 sec

  6. Calf Raises

    4 sets × 16 reps · Rest 60 sec

D4

Push Hypertrophy

Volume work for size (Progressive Week 2)

65 min
hypertrophy
6 exercises

  1. Dumbbell Bench Press

    4 sets × 11 reps · Rest 90 sec

  2. Arnold Press

    4 sets × 11 reps · Rest 90 sec

  3. Incline Cable Flyes

    3 sets × 13 reps · Rest 60 sec

  4. Lateral Raises

    4 sets × 16 reps · Rest 45 sec

  5. Overhead Tricep Extension

    3 sets × 13 reps · Rest 60 sec

  6. Push-ups

    3 sets × AMRAP · Rest 60 sec

D5

Pull Hypertrophy

Back width and thickness (Progressive Week 2)

65 min
hypertrophy
6 exercises

  1. Lat Pulldown

    4 sets × 11 reps · Rest 90 sec

  2. Seated Cable Rows

    4 sets × 11 reps · Rest 90 sec

  3. Single Arm Dumbbell Row

    3 sets × 13 reps · Rest 60 sec

  4. Rear Delt Flyes

    4 sets × 16 reps · Rest 45 sec

  5. Preacher Curls

    3 sets × 13 reps · Rest 60 sec

  6. Cable Curls

    3 sets × 16 reps · Rest 45 sec

D6

Legs & Conditioning

Athletic leg work plus cardio (Progressive Week 2)

70 min
power
6 exercises

  1. Front Squat

    4 sets × 9 reps · Rest 120 sec

  2. Bulgarian Split Squats

    3 sets × 10 each · Rest 90 sec

  3. Leg Extension

    3 sets × 16 reps · Rest 60 sec

  4. Sled Push

    4 sets × 40m · Rest 90 sec

  5. Battle Ropes

    3 sets × 30 sec · Rest 60 sec

  6. Box Jumps

    3 sets × 11 reps · Rest 90 sec

D7

Rest Day

Rest

Week 3

D1

Push Power

Heavy pressing movements for chest and shoulders (Progressive Week 3)

75 min
strength
6 exercises

  1. Barbell Bench Press

    5 sets × 7 reps · Rest 180 sec

  2. Overhead Press

    4 sets × 8 reps · Rest 150 sec

  3. Incline Dumbbell Press

    4 sets × 10 reps · Rest 120 sec

  4. Dumbbell Lateral Raises

    4 sets × 14 reps · Rest 60 sec

  5. Tricep Dips

    3 sets × 12 reps · Rest 90 sec

  6. Cable Flyes

    3 sets × 17 reps · Rest 60 sec

D2

Pull Strength

Building a powerful back worthy of a god (Progressive Week 3)

70 min
strength
6 exercises

  1. Deadlift

    5 sets × 7 reps · Rest 180 sec

  2. Weighted Pull-ups

    4 sets × 8 reps · Rest 150 sec

  3. Barbell Rows

    4 sets × 10 reps · Rest 120 sec

  4. Face Pulls

    4 sets × 17 reps · Rest 60 sec

  5. Barbell Curls

    3 sets × 12 reps · Rest 90 sec

  6. Hammer Curls

    3 sets × 14 reps · Rest 60 sec

D3

Leg Day Thunder

Build the foundation of power (Progressive Week 3)

80 min
strength
6 exercises

  1. Back Squat

    5 sets × 7 reps · Rest 180 sec

  2. Romanian Deadlift

    4 sets × 10 reps · Rest 120 sec

  3. Leg Press

    4 sets × 12 reps · Rest 120 sec

  4. Walking Lunges

    3 sets × 12 each · Rest 90 sec

  5. Leg Curls

    3 sets × 14 reps · Rest 60 sec

  6. Calf Raises

    4 sets × 17 reps · Rest 60 sec

D4

Push Hypertrophy

Volume work for size (Progressive Week 3)

65 min
hypertrophy
6 exercises

  1. Dumbbell Bench Press

    4 sets × 12 reps · Rest 90 sec

  2. Arnold Press

    4 sets × 12 reps · Rest 90 sec

  3. Incline Cable Flyes

    3 sets × 14 reps · Rest 60 sec

  4. Lateral Raises

    4 sets × 17 reps · Rest 45 sec

  5. Overhead Tricep Extension

    3 sets × 14 reps · Rest 60 sec

  6. Push-ups

    3 sets × AMRAP · Rest 60 sec

D5

Pull Hypertrophy

Back width and thickness (Progressive Week 3)

65 min
hypertrophy
6 exercises

  1. Lat Pulldown

    4 sets × 12 reps · Rest 90 sec

  2. Seated Cable Rows

    4 sets × 12 reps · Rest 90 sec

  3. Single Arm Dumbbell Row

    3 sets × 14 reps · Rest 60 sec

  4. Rear Delt Flyes

    4 sets × 17 reps · Rest 45 sec

  5. Preacher Curls

    3 sets × 14 reps · Rest 60 sec

  6. Cable Curls

    3 sets × 17 reps · Rest 45 sec

D6

Legs & Conditioning

Athletic leg work plus cardio (Progressive Week 3)

70 min
power
6 exercises

  1. Front Squat

    4 sets × 10 reps · Rest 120 sec

  2. Bulgarian Split Squats

    3 sets × 10 each · Rest 90 sec

  3. Leg Extension

    3 sets × 17 reps · Rest 60 sec

  4. Sled Push

    4 sets × 40m · Rest 90 sec

  5. Battle Ropes

    3 sets × 30 sec · Rest 60 sec

  6. Box Jumps

    3 sets × 12 reps · Rest 90 sec

D7

Rest Day

Rest

Week 4

D1

Push Power

Heavy pressing movements for chest and shoulders (Progressive Week 4)

75 min
strength
6 exercises

  1. Barbell Bench Press

    5 sets × 7 reps · Rest 180 sec

  2. Overhead Press

    4 sets × 8 reps · Rest 150 sec

  3. Incline Dumbbell Press

    4 sets × 10 reps · Rest 120 sec

  4. Dumbbell Lateral Raises

    4 sets × 14 reps · Rest 60 sec

  5. Tricep Dips

    3 sets × 12 reps · Rest 90 sec

  6. Cable Flyes

    3 sets × 17 reps · Rest 60 sec

D2

Pull Strength

Building a powerful back worthy of a god (Progressive Week 4)

70 min
strength
6 exercises

  1. Deadlift

    5 sets × 7 reps · Rest 180 sec

  2. Weighted Pull-ups

    4 sets × 8 reps · Rest 150 sec

  3. Barbell Rows

    4 sets × 10 reps · Rest 120 sec

  4. Face Pulls

    4 sets × 17 reps · Rest 60 sec

  5. Barbell Curls

    3 sets × 12 reps · Rest 90 sec

  6. Hammer Curls

    3 sets × 14 reps · Rest 60 sec

D3

Leg Day Thunder

Build the foundation of power (Progressive Week 4)

80 min
strength
6 exercises

  1. Back Squat

    5 sets × 7 reps · Rest 180 sec

  2. Romanian Deadlift

    4 sets × 10 reps · Rest 120 sec

  3. Leg Press

    4 sets × 12 reps · Rest 120 sec

  4. Walking Lunges

    3 sets × 12 each · Rest 90 sec

  5. Leg Curls

    3 sets × 14 reps · Rest 60 sec

  6. Calf Raises

    4 sets × 17 reps · Rest 60 sec

D4

Push Hypertrophy

Volume work for size (Progressive Week 4)

65 min
hypertrophy
6 exercises

  1. Dumbbell Bench Press

    4 sets × 12 reps · Rest 90 sec

  2. Arnold Press

    4 sets × 12 reps · Rest 90 sec

  3. Incline Cable Flyes

    3 sets × 14 reps · Rest 60 sec

  4. Lateral Raises

    4 sets × 17 reps · Rest 45 sec

  5. Overhead Tricep Extension

    3 sets × 14 reps · Rest 60 sec

  6. Push-ups

    3 sets × AMRAP · Rest 60 sec

D5

Pull Hypertrophy

Back width and thickness (Progressive Week 4)

65 min
hypertrophy
6 exercises

  1. Lat Pulldown

    4 sets × 12 reps · Rest 90 sec

  2. Seated Cable Rows

    4 sets × 12 reps · Rest 90 sec

  3. Single Arm Dumbbell Row

    3 sets × 14 reps · Rest 60 sec

  4. Rear Delt Flyes

    4 sets × 17 reps · Rest 45 sec

  5. Preacher Curls

    3 sets × 14 reps · Rest 60 sec

  6. Cable Curls

    3 sets × 17 reps · Rest 45 sec

D6

Legs & Conditioning

Athletic leg work plus cardio (Progressive Week 4)

70 min
power
6 exercises

  1. Front Squat

    4 sets × 10 reps · Rest 120 sec

  2. Bulgarian Split Squats

    3 sets × 10 each · Rest 90 sec

  3. Leg Extension

    3 sets × 17 reps · Rest 60 sec

  4. Sled Push

    4 sets × 40m · Rest 90 sec

  5. Battle Ropes

    3 sets × 30 sec · Rest 60 sec

  6. Box Jumps

    3 sets × 12 reps · Rest 90 sec

D7

Rest Day

Rest

Week 5

D1

Push Power

Heavy pressing movements for chest and shoulders (Deload Week - Focus on form)

75 min
strength
Deload
6 exercises

  1. Barbell Bench Press

    5 sets × 4 reps · Rest 180 sec

  2. Overhead Press

    4 sets × 4 reps · Rest 150 sec

  3. Incline Dumbbell Press

    4 sets × 5 reps · Rest 120 sec

  4. Dumbbell Lateral Raises

    4 sets × 7 reps · Rest 60 sec

  5. Tricep Dips

    3 sets × 6 reps · Rest 90 sec

  6. Cable Flyes

    3 sets × 9 reps · Rest 60 sec

D2

Pull Strength

Building a powerful back worthy of a god (Deload Week - Focus on form)

70 min
strength
Deload
6 exercises

  1. Deadlift

    5 sets × 4 reps · Rest 180 sec

  2. Weighted Pull-ups

    4 sets × 4 reps · Rest 150 sec

  3. Barbell Rows

    4 sets × 5 reps · Rest 120 sec

  4. Face Pulls

    4 sets × 9 reps · Rest 60 sec

  5. Barbell Curls

    3 sets × 6 reps · Rest 90 sec

  6. Hammer Curls

    3 sets × 7 reps · Rest 60 sec

D3

Leg Day Thunder

Build the foundation of power (Deload Week - Focus on form)

80 min
strength
Deload
6 exercises

  1. Back Squat

    5 sets × 4 reps · Rest 180 sec

  2. Romanian Deadlift

    4 sets × 5 reps · Rest 120 sec

  3. Leg Press

    4 sets × 6 reps · Rest 120 sec

  4. Walking Lunges

    3 sets × 12 each · Rest 90 sec

  5. Leg Curls

    3 sets × 7 reps · Rest 60 sec

  6. Calf Raises

    4 sets × 9 reps · Rest 60 sec

D4

Push Hypertrophy

Volume work for size (Deload Week - Focus on form)

65 min
hypertrophy
Deload
6 exercises

  1. Dumbbell Bench Press

    4 sets × 6 reps · Rest 90 sec

  2. Arnold Press

    4 sets × 6 reps · Rest 90 sec

  3. Incline Cable Flyes

    3 sets × 7 reps · Rest 60 sec

  4. Lateral Raises

    4 sets × 9 reps · Rest 45 sec

  5. Overhead Tricep Extension

    3 sets × 7 reps · Rest 60 sec

  6. Push-ups

    3 sets × AMRAP · Rest 60 sec

D5

Pull Hypertrophy

Back width and thickness (Deload Week - Focus on form)

65 min
hypertrophy
Deload
6 exercises

  1. Lat Pulldown

    4 sets × 6 reps · Rest 90 sec

  2. Seated Cable Rows

    4 sets × 6 reps · Rest 90 sec

  3. Single Arm Dumbbell Row

    3 sets × 7 reps · Rest 60 sec

  4. Rear Delt Flyes

    4 sets × 9 reps · Rest 45 sec

  5. Preacher Curls

    3 sets × 7 reps · Rest 60 sec

  6. Cable Curls

    3 sets × 9 reps · Rest 45 sec

D6

Legs & Conditioning

Athletic leg work plus cardio (Deload Week - Focus on form)

70 min
power
Deload
6 exercises

  1. Front Squat

    4 sets × 5 reps · Rest 120 sec

  2. Bulgarian Split Squats

    3 sets × 10 each · Rest 90 sec

  3. Leg Extension

    3 sets × 9 reps · Rest 60 sec

  4. Sled Push

    4 sets × 40m · Rest 90 sec

  5. Battle Ropes

    3 sets × 30 sec · Rest 60 sec

  6. Box Jumps

    3 sets × 6 reps · Rest 90 sec

D7

Rest Day

Rest

Week 6

D1

Push Power

Heavy pressing movements for chest and shoulders (Intensification Phase - Week 1/3)

75 min
strength
6 exercises

  1. Barbell Bench Press

    5 sets × 4 reps · Rest 180 sec

  2. Overhead Press

    4 sets × 5 reps · Rest 150 sec

  3. Incline Dumbbell Press

    4 sets × 7 reps · Rest 120 sec

  4. Dumbbell Lateral Raises

    4 sets × 11 reps · Rest 60 sec

  5. Tricep Dips

    3 sets × 9 reps · Rest 90 sec

  6. Cable Flyes

    3 sets × 14 reps · Rest 60 sec

D2

Pull Strength

Building a powerful back worthy of a god (Intensification Phase - Week 1/3)

70 min
strength
6 exercises

  1. Deadlift

    5 sets × 4 reps · Rest 180 sec

  2. Weighted Pull-ups

    4 sets × 5 reps · Rest 150 sec

  3. Barbell Rows

    4 sets × 7 reps · Rest 120 sec

  4. Face Pulls

    4 sets × 14 reps · Rest 60 sec

  5. Barbell Curls

    3 sets × 9 reps · Rest 90 sec

  6. Hammer Curls

    3 sets × 11 reps · Rest 60 sec

D3

Leg Day Thunder

Build the foundation of power (Intensification Phase - Week 1/3)

80 min
strength
6 exercises

  1. Back Squat

    5 sets × 4 reps · Rest 180 sec

  2. Romanian Deadlift

    4 sets × 7 reps · Rest 120 sec

  3. Leg Press

    4 sets × 9 reps · Rest 120 sec

  4. Walking Lunges

    3 sets × 12 each · Rest 90 sec

  5. Leg Curls

    3 sets × 11 reps · Rest 60 sec

  6. Calf Raises

    4 sets × 14 reps · Rest 60 sec

D4

Push Hypertrophy

Volume work for size (Intensification Phase - Week 1/3)

65 min
hypertrophy
6 exercises

  1. Dumbbell Bench Press

    4 sets × 9 reps · Rest 90 sec

  2. Arnold Press

    4 sets × 9 reps · Rest 90 sec

  3. Incline Cable Flyes

    3 sets × 11 reps · Rest 60 sec

  4. Lateral Raises

    4 sets × 14 reps · Rest 45 sec

  5. Overhead Tricep Extension

    3 sets × 11 reps · Rest 60 sec

  6. Push-ups

    3 sets × AMRAP · Rest 60 sec

D5

Pull Hypertrophy

Back width and thickness (Intensification Phase - Week 1/3)

65 min
hypertrophy
6 exercises

  1. Lat Pulldown

    4 sets × 9 reps · Rest 90 sec

  2. Seated Cable Rows

    4 sets × 9 reps · Rest 90 sec

  3. Single Arm Dumbbell Row

    3 sets × 11 reps · Rest 60 sec

  4. Rear Delt Flyes

    4 sets × 14 reps · Rest 45 sec

  5. Preacher Curls

    3 sets × 11 reps · Rest 60 sec

  6. Cable Curls

    3 sets × 14 reps · Rest 45 sec

D6

Legs & Conditioning

Athletic leg work plus cardio (Intensification Phase - Week 1/3)

70 min
power
6 exercises

  1. Front Squat

    4 sets × 7 reps · Rest 120 sec

  2. Bulgarian Split Squats

    3 sets × 10 each · Rest 90 sec

  3. Leg Extension

    3 sets × 14 reps · Rest 60 sec

  4. Sled Push

    4 sets × 40m · Rest 90 sec

  5. Battle Ropes

    3 sets × 30 sec · Rest 60 sec

  6. Box Jumps

    3 sets × 9 reps · Rest 90 sec

D7

Rest Day

Rest

Week 7

D1

Push Power

Heavy pressing movements for chest and shoulders (Intensification Phase - Week 2/3)

75 min
strength
6 exercises

  1. Barbell Bench Press

    5 sets × 3 reps · Rest 180 sec

  2. Overhead Press

    4 sets × 4 reps · Rest 150 sec

  3. Incline Dumbbell Press

    4 sets × 6 reps · Rest 120 sec

  4. Dumbbell Lateral Raises

    4 sets × 10 reps · Rest 60 sec

  5. Tricep Dips

    3 sets × 8 reps · Rest 90 sec

  6. Cable Flyes

    3 sets × 13 reps · Rest 60 sec

D2

Pull Strength

Building a powerful back worthy of a god (Intensification Phase - Week 2/3)

70 min
strength
6 exercises

  1. Deadlift

    5 sets × 3 reps · Rest 180 sec

  2. Weighted Pull-ups

    4 sets × 4 reps · Rest 150 sec

  3. Barbell Rows

    4 sets × 6 reps · Rest 120 sec

  4. Face Pulls

    4 sets × 13 reps · Rest 60 sec

  5. Barbell Curls

    3 sets × 8 reps · Rest 90 sec

  6. Hammer Curls

    3 sets × 10 reps · Rest 60 sec

D3

Leg Day Thunder

Build the foundation of power (Intensification Phase - Week 2/3)

80 min
strength
6 exercises

  1. Back Squat

    5 sets × 3 reps · Rest 180 sec

  2. Romanian Deadlift

    4 sets × 6 reps · Rest 120 sec

  3. Leg Press

    4 sets × 8 reps · Rest 120 sec

  4. Walking Lunges

    3 sets × 12 each · Rest 90 sec

  5. Leg Curls

    3 sets × 10 reps · Rest 60 sec

  6. Calf Raises

    4 sets × 13 reps · Rest 60 sec

D4

Push Hypertrophy

Volume work for size (Intensification Phase - Week 2/3)

65 min
hypertrophy
6 exercises

  1. Dumbbell Bench Press

    4 sets × 8 reps · Rest 90 sec

  2. Arnold Press

    4 sets × 8 reps · Rest 90 sec

  3. Incline Cable Flyes

    3 sets × 10 reps · Rest 60 sec

  4. Lateral Raises

    4 sets × 13 reps · Rest 45 sec

  5. Overhead Tricep Extension

    3 sets × 10 reps · Rest 60 sec

  6. Push-ups

    3 sets × AMRAP · Rest 60 sec

D5

Pull Hypertrophy

Back width and thickness (Intensification Phase - Week 2/3)

65 min
hypertrophy
6 exercises

  1. Lat Pulldown

    4 sets × 8 reps · Rest 90 sec

  2. Seated Cable Rows

    4 sets × 8 reps · Rest 90 sec

  3. Single Arm Dumbbell Row

    3 sets × 10 reps · Rest 60 sec

  4. Rear Delt Flyes

    4 sets × 13 reps · Rest 45 sec

  5. Preacher Curls

    3 sets × 10 reps · Rest 60 sec

  6. Cable Curls

    3 sets × 13 reps · Rest 45 sec

D6

Legs & Conditioning

Athletic leg work plus cardio (Intensification Phase - Week 2/3)

70 min
power
6 exercises

  1. Front Squat

    4 sets × 6 reps · Rest 120 sec

  2. Bulgarian Split Squats

    3 sets × 10 each · Rest 90 sec

  3. Leg Extension

    3 sets × 13 reps · Rest 60 sec

  4. Sled Push

    4 sets × 40m · Rest 90 sec

  5. Battle Ropes

    3 sets × 30 sec · Rest 60 sec

  6. Box Jumps

    3 sets × 8 reps · Rest 90 sec

D7

Rest Day

Rest

Week 8

D1

Push Power

Heavy pressing movements for chest and shoulders (Intensification Phase - Week 3/3)

75 min
strength
6 exercises

  1. Barbell Bench Press

    5 sets × 3 reps · Rest 180 sec

  2. Overhead Press

    4 sets × 3 reps · Rest 150 sec

  3. Incline Dumbbell Press

    4 sets × 5 reps · Rest 120 sec

  4. Dumbbell Lateral Raises

    4 sets × 9 reps · Rest 60 sec

  5. Tricep Dips

    3 sets × 7 reps · Rest 90 sec

  6. Cable Flyes

    3 sets × 12 reps · Rest 60 sec

D2

Pull Strength

Building a powerful back worthy of a god (Intensification Phase - Week 3/3)

70 min
strength
6 exercises

  1. Deadlift

    5 sets × 3 reps · Rest 180 sec

  2. Weighted Pull-ups

    4 sets × 3 reps · Rest 150 sec

  3. Barbell Rows

    4 sets × 5 reps · Rest 120 sec

  4. Face Pulls

    4 sets × 12 reps · Rest 60 sec

  5. Barbell Curls

    3 sets × 7 reps · Rest 90 sec

  6. Hammer Curls

    3 sets × 9 reps · Rest 60 sec

D3

Leg Day Thunder

Build the foundation of power (Intensification Phase - Week 3/3)

80 min
strength
6 exercises

  1. Back Squat

    5 sets × 3 reps · Rest 180 sec

  2. Romanian Deadlift

    4 sets × 5 reps · Rest 120 sec

  3. Leg Press

    4 sets × 7 reps · Rest 120 sec

  4. Walking Lunges

    3 sets × 12 each · Rest 90 sec

  5. Leg Curls

    3 sets × 9 reps · Rest 60 sec

  6. Calf Raises

    4 sets × 12 reps · Rest 60 sec

D4

Push Hypertrophy

Volume work for size (Intensification Phase - Week 3/3)

65 min
hypertrophy
6 exercises

  1. Dumbbell Bench Press

    4 sets × 7 reps · Rest 90 sec

  2. Arnold Press

    4 sets × 7 reps · Rest 90 sec

  3. Incline Cable Flyes

    3 sets × 9 reps · Rest 60 sec

  4. Lateral Raises

    4 sets × 12 reps · Rest 45 sec

  5. Overhead Tricep Extension

    3 sets × 9 reps · Rest 60 sec

  6. Push-ups

    3 sets × AMRAP · Rest 60 sec

D5

Pull Hypertrophy

Back width and thickness (Intensification Phase - Week 3/3)

65 min
hypertrophy
6 exercises

  1. Lat Pulldown

    4 sets × 7 reps · Rest 90 sec

  2. Seated Cable Rows

    4 sets × 7 reps · Rest 90 sec

  3. Single Arm Dumbbell Row

    3 sets × 9 reps · Rest 60 sec

  4. Rear Delt Flyes

    4 sets × 12 reps · Rest 45 sec

  5. Preacher Curls

    3 sets × 9 reps · Rest 60 sec

  6. Cable Curls

    3 sets × 12 reps · Rest 45 sec

D6

Legs & Conditioning

Athletic leg work plus cardio (Intensification Phase - Week 3/3)

70 min
power
6 exercises

  1. Front Squat

    4 sets × 5 reps · Rest 120 sec

  2. Bulgarian Split Squats

    3 sets × 10 each · Rest 90 sec

  3. Leg Extension

    3 sets × 12 reps · Rest 60 sec

  4. Sled Push

    4 sets × 40m · Rest 90 sec

  5. Battle Ropes

    3 sets × 30 sec · Rest 60 sec

  6. Box Jumps

    3 sets × 7 reps · Rest 90 sec

D7

Rest Day

Rest

Similar Workouts

Tennis Shoulder Rehab

3 days/week
Beginner
4.9

Beast Mode Protocol (Wolverine-Inspired)

4 days/week
Advanced
4.9

Women's Strength Foundations

3 days/week
Beginner
4.9

Strong Over 40

4 days/week
Intermediate
4.9

Categories