Thor 2 - Version 3
Bulking
Intermediate
Dumbbell
Plan Details
The Thor 2 - Version 3 routine by merliny2k is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This Routine is a follow up from Thor 1. I completed the first Thor project with practically the same program and diet generating 4,5 kg's of muscle mass in 6 months. You can see the project and progression here: www.ProjectThor.com. This project will be shorter (4 months) and this time we will be 7 people joining it! Comments Day 1 - First exercise (dips), has to be performed in a manner where you are leaning forwards so that you are training your pecs more then your triceps. Day 2 - On the "Leg Press Machine" there is no rest. You do 8, and then move to do 80% of your maximum on your calves and then you do 8 more and then another 80% maximum on your calves and then one more turn. Day 3 - This is an alternating program. In this case you should alternate the first 4 exercises, and then alternate the 3 next exercises and then alternate the 2 last exercises.
Routine detail
Day 1
Bröst, Rygg, Axlar, Mage
Est. 69 min
9 exercises
Dip
3 Sets x 8 Reps
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Chin-Up with Knee Raise
5 Sets x 5 Reps
Barbell Shoulder Press
5 Sets x 5 Reps
Dumbbell Seated Arnold Press
5 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Day 2
Armar och Ben
Est. 75 min
9 exercises
Barbell Clean Deadlift
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Cable Bicep Curl (Supine Close Grip)
5 Sets x 5 Reps
Dumbbell Seated Bicep Curl
5 Sets x 5 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 5 Reps
Cable Shoulder Extension
5 Sets x 5 Reps
Barbell 1/2 Squat
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 6 Reps
Machine Leg Press
3 Sets x 8 Reps
Day 3
Crossfit
Est. 60 min
9 exercises
Weight Plate Russian Twist
3 Sets x 10 Reps
Stability Ball Pull-In
3 Sets x 10 Reps
Plank
3 Sets
Back Extension (Prone)
3 Sets
Dumbbell Lunge
3 Sets x 10 Reps
Kettlebell One-Arm Swing
3 Sets x 10 Reps
Dumbbell Jump Squat
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Day 4
Bröst, Rygg, Armar
Est. 65 min
8 exercises
Dip
4 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Barbell Deadlift
4 Sets x 5 Reps
Chin-Up with Knee Raise
4 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
5 Sets x 5 Reps
Cable Dual Overhead Curl
4 Sets x 5 Reps
Barbell Bench Press (Close Grip)
4 Sets x 6 Reps
Day 5
Axlar 3 övn, Ben
Est. 42 min
5 exercises
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Dumbbell Seated Bent-Over Reverse Fly
5 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
