Thor 2 - Version 3 - JEFIT

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

Thor 2 - Version 3 - JEFIT

Thor 2 - Version 3 banner

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

BrÃ¶st, Rygg, Axlar, Mage

Est. 69 min

9 exercises

Dip Demonstration

Dip

3 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 5 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 5 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

5 Sets x 5 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

5 Sets x 5 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

5 Sets x 5 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 5 Reps

Crunch Demonstration

Crunch

3 Sets x 8 Reps

Plank Demonstration

Plank

3 Sets

Day 2

Armar och Ben

Est. 75 min

9 exercises

Barbell Clean Deadlift Demonstration

Barbell Clean Deadlift

4 Sets x 8 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 8 Reps

Cable Bicep Curl (Supine Close Grip) Demonstration

Cable Bicep Curl (Supine Close Grip)

5 Sets x 5 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

5 Sets x 5 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

5 Sets x 5 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

5 Sets x 5 Reps

Barbell 1/2 Squat Demonstration

Barbell 1/2 Squat

4 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

4 Sets x 6 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 8 Reps

Day 3

Crossfit

Est. 60 min

9 exercises

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 10 Reps

Stability Ball Pull-In Demonstration

Stability Ball Pull-In

3 Sets x 10 Reps

Plank Demonstration

Plank

3 Sets

Back Extension (Prone) Demonstration

Back Extension (Prone)

3 Sets

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 10 Reps

Kettlebell One-Arm Swing Demonstration

Kettlebell One-Arm Swing

3 Sets x 10 Reps

Dumbbell Jump Squat Demonstration

Dumbbell Jump Squat

3 Sets x 10 Reps

Push-Up Demonstration

Push-Up

3 Sets x 10 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

3 Sets x 10 Reps

Day 4

BrÃ¶st, Rygg, Armar

Est. 65 min

8 exercises

Dip Demonstration

Dip

4 Sets x 10 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 5 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 5 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

EZ Bar Preacher Curl (Close Grip) Demonstration

EZ Bar Preacher Curl (Close Grip)

5 Sets x 5 Reps

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

4 Sets x 5 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 6 Reps

Day 5

Axlar 3 Ã¶vn, Ben

Est. 42 min

5 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

5 Sets x 5 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

5 Sets x 8 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 8 Reps