Thor's Hammer
General
Intermediate
Barbell
Plan Details
The Thor's Hammer routine by LukeBoicourt is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Hammer of the Gods workout.
Routine detail
Day 1
Back
Est. 44 min
5 exercises
Pull-Up
5 Sets x 20 Reps
Push-Up
5 Sets x 20 Reps
Cable Rope Seated Row
4 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Stability Ball Weighted Hyperextension
4 Sets x 12 Reps
Day 2
Chest
Est. 45 min
5 exercises
Barbell Bench Press
8 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Machine Incline Chest Press
4 Sets x 15 Reps
Dip
4 Sets x 10 Reps
Stability Ball Cable Fly
4 Sets x 12 Reps
Day 3
Legs
Est. 37 min
5 exercises
Barbell 1/2 Squat
7 Sets x 10 Reps
Machine Leg Press
1 Set
Bodyweight Lunge
4 Sets x 20 Reps
Machine Single-Leg Curl
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 20 Reps
Day 4
Shoulders
Est. 42 min
6 exercises
Barbell Rear Military Press
7 Sets x 10 Reps
Dumbbell Alternating Arnold Press
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Dumbbell Reverse Fly
3 Sets x 15 Reps
Day 5
Arms
Est. 43 min
8 exercises
Barbell Curl
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 20 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 20 Reps
Day 6
Ab Circuit
Est. 26 min
4 exercises
Plank
3 Sets
Hanging Leg Raise
3 Sets x 12 Reps
Side Bridge
3 Sets
Toe Touches
3 Sets x 12 Reps
