Thor's Power Program V2 - Gym Lifts: Load Calculator BODYWEIGHT (KGS) GENDER 100 Male LOW BAR BACK SQUAT 1RM (KGS) 100 CONVENTIONAL DEADLIFT 1RM (KGS) 100 FLAT BENCH PRESS 1RM (KGS) 100 STANDING BARBELL STRICT PRESS 1RM (KGS) 100 Log Clean & Press Away Axle Clean & Press Axle Clean & Press Away Viking Press Barbell Overhead Press 1 Male Female WEEK 1 Day 1 - Squat Exercise Sets Reps Rest WEIGHT A High Bar Back Squat 4 5 4-6 Minutes 62.5 B Walking Lunges 3 8 (each leg) 2-3 Minutes C Standing Single Leg Calf Raise 3 8 (each leg) 2-3 Minutes Exercise Sets Reps Rest WEIGHT A Standing Barbell Strict Press 4 8 4-6 Minutes 60.0 B1 Flat Dumbbell Press 4 8 2-3 Minutes B2 One Arm Row 4 8 (each arm) 2-3 Minutes C Face Pulls 4 12 2-3 Minutes Exercise Sets Reps Rest WEIGHT A Snatch Grip Deadlift 4 8 5 Minutes 52.5 B Hamstring Curl 3 8 2-3 Minutes C 45' Back Extension 3 8 2-3 Minutes Exercise Sets Reps Rest WEIGHT A1 Flat Bench Press 4 8 2-3 Minutes 60.0 A2 Neutral Grip Pull Up (Band Assisted) 4 8 2-3 Minutes B1 Seated Dumbbell Shoulder Press 4 10 2-3 Minutes B2 Pronated Grip Lat Pull Down 4 10 2-3 Minutes C Dumbbell External Rotation 3 12 (each arm) 2-3 Minutes?? Day 2 - Press Day 3 - Deadlift Day 4 - Upper Body DISCLAIMER: The information provided in this program has been written by Base Body Company PTY LTD. The information within is for educational and informational purposes only and is not provided to diagnose, treat or relieve any health or medical conditions. We recommend you speak to your doctor or healthcare professional before commencing any training program. Should you be pregnant, breastfeeding, have any pre-existing medical condition or you suspect you have a medical problem, you should consult your doctor or healthcare professional prior to using the information included in the Thor’s Power Program Load Calculator. Should you experience any unexpected, undesirable changes to your health, whether it be physical, mental or emotional, seek medical attention immediately. You agree that by following the Thor’s Power Program Load Calculator, you do so entirely at your own risk. All content included in this “Thor’s Power Program Load Calculator” may not be in any form or by any electronic, mechanical, photocopying, recording, or any other means be reproduced, stored in a retrieval system or be broadcast, sold or transmitted without the prior permission of Base Body Company PTY LTD. 2 WEEK 2 Day 1 - Squat Exercise Sets Reps Rest Weight A High Bar Back Squat 4 5 4-6 Minutes 67.5 B Walking Lunges 3 8 (each leg) 2-3 Minutes C Standing Single Leg Calf Raise 3 8 (each leg) 2-3 Minutes Exercise Sets Reps Rest Weight A Standing Barbell Strict Press 4 8 4-6 Minutes 65.0 B1 Flat Dumbbell Press 4 8 2-3 Minutes B2 One Arm Row 4 8 (each arm) 2-3 Minutes C Face Pulls 4 12 2-3 Minutes Exercise Sets Reps Rest Weight A Snatch Grip Deadlift 4 8 5 Minutes 57.5 B Hamstring Curl 3 8 2-3 Minutes C 45' Back Extension 3 8 2-3 Minutes Exercise Sets Reps Rest Weight A1 Flat Bench Press 4 8 2-3 Minutes 65.0 A2 Neutral Grip Pull Up (Band Assisted) 4 8 2-3 Minutes B1 Seated Dumbbell Shoulder Press 4 10 2-3 Minutes B2 Pronated Grip Lat Pull Down 4 10 2-3 Minutes C Dumbbell External Rotation 3 12 (each arm) 2-3 Minutes Day 2 - Press Day 3 - Deadlift Day 4 - Upper Body DISCLAIMER: The information provided in this program has been written by Base Body Company PTY LTD. The information within is for educational and informational purposes only and is not provided to diagnose, treat or relieve any health or medical conditions. We recommend you speak to your doctor or healthcare professional before commencing any training program. Should you be pregnant, breastfeeding, have any pre-existing medical condition or you suspect you have a medical problem, you should consult your doctor or healthcare professional prior to using the information included in the Thor’s Power Program Load Calculator. Should you experience any unexpected, undesirable changes to your health, whether it be physical, mental or emotional, seek medical attention immediately. You agree that by following the Thor’s Power Program Load Calculator, you do so entirely at your own risk. All content included in this “Thor’s Power Program Load Calculator” may not be in any form or by any electronic, mechanical, photocopying, recording, or any other means be reproduced, stored in a retrieval system or be broadcast, sold or transmitted without the prior permission of Base Body Company PTY LTD. 3 WEEK 3 Day 1 - Squat Exercise Sets Reps Rest WEIGHT A High Bar Back Squat 4 5 4-6 Minutes 72.5 B Walking Lunges 3 8 (each leg) 2-3 Minutes C Standing Single Leg Calf Raise 3 8 (each leg) 2-3 Minutes Exercise Sets Reps Rest WEIGHT A Standing Barbell Strict Press 4 8 4-6 Minutes 70.0 B1 Flat Dumbbell Press 4 8 2-3 Minutes B2 One Arm Row 4 8 (each arm) 2-3 Minutes C Face Pulls 4 12 2-3 Minutes Exercise Sets Reps Rest WEIGHT A Snatch Grip Deadlift 4 8 5 Minutes 62.5 B Hamstring Curl 3 8 2-3 Minutes C 45' Back Extension 3 8 2-3 Minutes Exercise Sets Reps Rest WEIGHT A1 Flat Bench Press 4 8 2-3 Minutes 70.0 A2 Neutral Grip Pull Up (Band Assisted) 4 8 2-3 Minutes B1 Seated Dumbbell Shoulder Press 4 10 2-3 Minutes B2 Pronated Grip Lat Pull Down 4 10 2-3 Minutes C Dumbbell External Rotation 3 12 (each arm) 2-3 Minutes?? Day 2 - Press Day 3 - Deadlift Day 4 - Upper Body DISCLAIMER: The information provided in this program has been written by Base Body Company PTY LTD. The information within is for educational and informational purposes only and is not provided to diagnose, treat or relieve any health or medical conditions. We recommend you speak to your doctor or healthcare professional before commencing any training program. Should you be pregnant, breastfeeding, have any pre-existing medical condition or you suspect you have a medical problem, you should consult your doctor or healthcare professional prior to using the information included in the Thor’s Power Program Load Calculator. Should you experience any unexpected, undesirable changes to your health, whether it be physical, mental or emotional, seek medical attention immediately. You agree that by following the Thor’s Power Program Load Calculator, you do so entirely at your own risk. All content included in this “Thor’s Power Program Load Calculator” may not be in any form or by any electronic, mechanical, photocopying, recording, or any other means be reproduced, stored in a retrieval system or be broadcast, sold or transmitted without the prior permission of Base Body Company PTY LTD. 4 WEEK 4 Day 1 - Squat Exercise Sets Reps Rest Weight A High Bar Back Squat 4 5 4-6 Minutes 77.5 B Walking Lunges 3 8 (each leg) 2-3 Minutes C Standing Single Leg Calf Raise 3 8 (each leg) 2-3 Minutes Exercise Sets Reps Rest Weight A Standing Barbell Strict Press 4 8 4-6 Minutes 75.0 B1 Flat Dumbbell Press 4 8 2-3 Minutes B2 One Arm Row 4 8 (each arm) 2-3 Minutes C Face Pulls 4 12 2-3 Minutes Exercise Sets Reps Rest Weight A Snatch Grip Deadlift 4 8 5 Minutes 67.5 B Hamstring Curl 3 8 2-3 Minutes C 45' Back Extension 3 8 2-3 Minutes Exercise Sets Reps Rest Weight A1 Flat Bench Press 4 8 2-3 Minutes 75.0 A2 Neutral Grip Pull Up (Band Assisted) 4 8 2-3 Minutes B1 Seated Dumbbell Shoulder Press 4 10 2-3 Minutes B2 Pronated Grip Lat Pull Down 4 10 2-3 Minutes C Dumbbell External Rotation 3 12 (each arm) 2-3 Minutes Day 2 - Press Day 3 - Deadlift Day 4 - Upper Body DISCLAIMER: The information provided in this program has been written by Base Body Company PTY LTD. The information within is for educational and informational purposes only and is not provided to diagnose, treat or relieve any health or medical conditions. We recommend you speak to your doctor or healthcare professional before commencing any training program. Should you be pregnant, breastfeeding, have any pre-existing medical condition or you suspect you have a medical problem, you should consult your doctor or healthcare professional prior to using the information included in the Thor’s Power Program Load Calculator. Should you experience any unexpected, undesirable changes to your health, whether it be physical, mental or emotional, seek medical attention immediately. You agree that by following the Thor’s Power Program Load Calculator, you do so entirely at your own risk. All content included in this “Thor’s Power Program Load Calculator” may not be in any form or by any electronic, mechanical, photocopying, recording, or any other means be reproduced, stored in a retrieval system or be broadcast, sold or transmitted without the prior permission of Base Body Company PTY LTD. 5 WEEK 5 Day 1 - Squat Exercise Sets Reps Rest Weight A Safety Bar Squat 5 3 4-6 Minutes 60.0 B Bulgarian Split Squat 3 12 (each leg) 2-3 Minutes Exercise Sets Reps Rest Weight A Standing Barbell Strict Press 5 3 4-6 Minutes 60.0 B1 30' Incline Dumbbell Press - Pause in the stretch position. 4 8 4-6 Minutes B2 Incline Bench Dumbbell Row 4 8 2-3 Minutes C Cable External Rotation 4 8 (each arm) 2-3 Minutes Exercise Sets Reps Rest Weight A Conventional Deadlift 5 3 4-6 Minutes 60.0 B 90' Snatch Grip Back Extension 3 12 2-3 Minutes C Seated Calf Raise 3 12 2-3 Minutes Exercise Sets Reps Rest Weight A Flat Bench Press 5 3 4-6 Minutes 60.0 B1 Seated Dumbbell Shoulder Press - No Back Support 4 8 2-3 Minutes B2 Pronated Grip Lat Pull Down 4 10 2-3 Minutes C Externally Rotated Shoulder Extension 3 12 2 Minutes Day 2 - Press Day 3 - Deadlift Day 4 - Upper Body DISCLAIMER: The information provided in this program has been written by Base Body Company PTY LTD. The information within is for educational and informational purposes only and is not provided to diagnose, treat or relieve any health or medical conditions. We recommend you speak to your doctor or healthcare professional before commencing any training program. Should you be pregnant, breastfeeding, have any pre-existing medical condition or you suspect you have a medical problem, you should consult your doctor or healthcare professional prior to using the information included in the Thor’s Power Program Load Calculator. Should you experience any unexpected, undesirable changes to your health, whether it be physical, mental or emotional, seek medical attention immediately. You agree that by following the Thor’s Power Program Load Calculator, you do so entirely at your own risk. All content included in this “Thor’s Power Program Load Calculator” may not be in any form or by any electronic, mechanical, photocopying, recording, or any other means be reproduced, stored in a retrieval system or be broadcast, sold or transmitted without the prior permission of Base Body Company PTY LTD. 6 WEEK 6 DAY 1 - Squat Exercise Sets Reps Rest Weight A Low Bar Back Squat 1 4 4-6 Minutes 92.5 B Low Bar Back Squat 3 8 4-6 Minutes 70.0 C Bulgarian Split Squat 3 12 (each leg) 2-3 Minutes Exercise Sets Reps Rest Weight A Standing Barbell Strict Press 1 4 4-6 Minutes 90.0 B Standing Barbell Strict Press 3 8 4-6 Minutes 70.0 C1 30' Incline Dumbbell Press - Pause in the stretch position. 4 8 4-6 Minutes C2 Incline Bench Dumbbell Row 4 10 2-3 Minutes D Cable External Rotation 4 8 (each arm) 2-3 Minutes Exercise Sets Reps Rest Weight A Conventional Deadlift 1 4 4-6 Minutes 92.5 B Conventional Deadlift 3 8 4-6 Minutes 70.0 C 90' Snatch Grip Back Extension 3 12 2-3 Minutes D Seated Calf Raise 3 12 2-3 Minutes Exercise Sets Reps Rest Weight A Flat Bench Press 1 4 4-6 Minutes 92.5 B Flat Bench Press 3 8 4-6 Minutes 70.0 C1 Seated Dumbbell Shoulder Press - No Back Support 4 8 2-3 Minutes C2 Pronated Grip Lat Pull Down 4 10 2-3 Minutes D Externally Rotated Shoulder Extension 3 12 2 Minutes Day 2 - Press Day 3 - Deadlift Day 4 - Upper Body DISCLAIMER: The information provided in this program has been written by Base Body Company PTY LTD. The information within is for educational and informational purposes only and is not provided to diagnose, treat or relieve any health or medical conditions. We recommend you speak to your doctor or healthcare professional before commencing any training program. Should you be pregnant, breastfeeding, have any pre-existing medical condition or you suspect you have a medical problem, you should consult your doctor or healthcare professional prior to using the information included in the Thor’s Power Program Load Calculator. Should you experience any unexpected, undesirable changes to your health, whether it be physical, mental or emotional, seek medical attention immediately. You agree that by following the Thor’s Power Program Load Calculator, you do so entirely at your own risk. All content included in this “Thor’s Power Program Load Calculator” may not be in any form or by any electronic, mechanical, photocopying, recording, or any other means be reproduced, stored in a retrieval system or be broadcast, sold or transmitted without the prior permission of Base Body Company PTY LTD. 7 WEEK 7 Day 1 - Squat Exercise Sets Reps Rest Weight A Safety Bar Squat 5 3 4-6 Minutes 65.0 B Bulgarian Split Squat 3 12 (each leg) 2-3 Minutes Exercise Sets Reps Rest Weight A Standing Barbell Strict Press 5 3 4-6 Minutes 65.0 B1 30' Incline Dumbbell Press - Pause in the stretch position. 4 8 4-6 Minutes B2 Incline Bench Dumbbell Row 4 8 2-3 Minutes C Cable External Rotation 4 8 (each arm) 2-3 Minutes Exercise Sets Reps Rest Weight A Conventional Deadlift 5 3 4-6 Minutes 65.0 B 90' Snatch Grip Back Extension 3 12 2-3 Minutes C Seated Calf Raise 3 12 2-3 Minutes Exercise Sets Reps Rest Weight A Flat Bench Press 5 3 4-6 Minutes 65.0 B1 Seated Dumbbell Shoulder Press - No Back Support 4 8 2-3 Minutes B2 Pronated Grip Lat Pull Down 4 10 2-3 Minutes C Externally Rotated Shoulder Extension 3 12 2 Minutes Day 2 - Press Day 3 - Deadlift Day 4 - Upper Body DISCLAIMER: The information provided in this program has been written by Base Body Company PTY LTD. The information within is for educational and informational purposes only and is not provided to diagnose, treat or relieve any health or medical conditions. We recommend you speak to your doctor or healthcare professional before commencing any training program. Should you be pregnant, breastfeeding, have any pre-existing medical condition or you suspect you have a medical problem, you should consult your doctor or healthcare professional prior to using the information included in the Thor’s Power Program Load Calculator. Should you experience any unexpected, undesirable changes to your health, whether it be physical, mental or emotional, seek medical attention immediately. You agree that by following the Thor’s Power Program Load Calculator, you do so entirely at your own risk. All content included in this “Thor’s Power Program Load Calculator” may not be in any form or by any electronic, mechanical, photocopying, recording, or any other means be reproduced, stored in a retrieval system or be broadcast, sold or transmitted without the prior permission of Base Body Company PTY LTD. 8 WEEK 8 DAY 1 - Squat Exercise Sets Reps Rest Weight A Low Bar Back Squat 1 3 4-6 Minutes 97.5 B Low Bar Back Squat 3 7 4-6 Minutes 75.0 C Bulgarian Split Squat 3 12 (each leg) 2-3 Minutes Exercise Sets Reps Rest Weight A Standing Barbell Strict Press 1 3 4-6 Minutes 95.0 B Standing Barbell Strict Press 3 7 4-6 Minutes 75.0 C1 30' Incline Dumbbell Press - Pause in the stretch position. 4 8 4-6 Minutes C2 Incline Bench Dumbbell Row 4 10 2-3 Minutes D Cable External Rotation 4 8 (each arm) 2-3 Minutes Exercise Sets Reps Rest Weight A Conventional Deadlift 1 3 4-6 Minutes 97.5 B Conventional Deadlift 3 7 4-6 Minutes 75.0 C 90' Snatch Grip Back Extension 3 12 2-3 Minutes D Seated Calf Raise 3 12 2-3 Minutes Exercise Sets Reps Rest Weight A Flat Bench Press 1 3 4-6 Minutes 97.5 B Flat Bench Press 3 7 4-6 Minutes 75.0 C1 Seated Dumbbell Shoulder Press - No Back Support 4 8 2-3 Minutes C2 Pronated Grip Lat Pull Down 4 10 2-3 Minutes D Externally Rotated Shoulder Extension 3 12 2 Minutes Day 2 - Press Day 3 - Deadlift Day 4 - Upper Body DISCLAIMER: The information provided in this program has been written by Base Body Company PTY LTD. The information within is for educational and informational purposes only and is not provided to diagnose, treat or relieve any health or medical conditions. We recommend you speak to your doctor or healthcare professional before commencing any training program. Should you be pregnant, breastfeeding, have any pre-existing medical condition or you suspect you have a medical problem, you should consult your doctor or healthcare professional prior to using the information included in the Thor’s Power Program Load Calculator. Should you experience any unexpected, undesirable changes to your health, whether it be physical, mental or emotional, seek medical attention immediately. You agree that by following the Thor’s Power Program Load Calculator, you do so entirely at your own risk. All content included in this “Thor’s Power Program Load Calculator” may not be in any form or by any electronic, mechanical, photocopying, recording, or any other means be reproduced, stored in a retrieval system or be broadcast, sold or transmitted without the prior permission of Base Body Company PTY LTD. 9 WEEK 9 DAY 1 - Squat Exercise Sets Reps Rest Weight A Safety Bar Squat 5 3 4-6 Minutes 70.0 B Paused High Bar Back Squat 4 2 4-6 Minutes 55.0 Exercise Sets Reps Rest Weight A Standing Barbell Strict Press 5 3 4-6 Minutes 70.0 B1 55' Incline Dumbbell Press - 3 Second Eccentric with a 4 pause in the stretch position 8 2-3 Minutes B2 Unsupported One Arm Row - 3 Second Eccentric with 4 a pause in the stretch position 8 2-3 Minutes C Rope Face Pull To Neck 3 12 2 Minutes D Serratus Anterior Raise 3 12 (each arm) 2 Minutes Exercise Sets Reps Rest Weight A Conventional Deadlift 5 3 4-6 Minutes 70.0 B Glute Ham Raise 4 5 2-3 Minutes Exercise Sets Reps Rest Weight A Flat Bench Press 5 3 4-6 Minutes 70.0 B1 Standing Barbell Press - Strict 4 5 2-3 Minutes B2 Neutral Grip Chin Up - Band Assisted If Necessary 4 5 2-3 Minutes C Seated Cable Row 3 12 2 Minutes D Cable External Rotation - Elbow High 3 12 (each arm) 2 Minutes Day 2 - Press Day 3 - Deadlift Day 4 - Upper Body DISCLAIMER: The information provided in this program has been written by Base Body Company PTY LTD. The information within is for educational and informational purposes only and is not provided to diagnose, treat or relieve any health or medical conditions. We recommend you speak to your doctor or healthcare professional before commencing any training program. Should you be pregnant, breastfeeding, have any pre-existing medical condition or you suspect you have a medical problem, you should consult your doctor or healthcare professional prior to using the information included in the Thor’s Power Program Load Calculator. Should you experience any unexpected, undesirable changes to your health, whether it be physical, mental or emotional, seek medical attention immediately. You agree that by following the Thor’s Power Program Load Calculator, you do so entirely at your own risk. All content included in this “Thor’s Power Program Load Calculator” may not be in any form or by any electronic, mechanical, photocopying, recording, or any other means be reproduced, stored in a retrieval system or be broadcast, sold or transmitted without the prior permission of Base Body Company PTY LTD. 10 WEEK 10 DAY 1 - Squat Exercise Sets Reps Rest A Low Bar Back Squat 1 2 4-6 Minutes 102.5 B Low Bar Back Squat 3 6 4-6 Minutes 80.0 C Paused High Bar Back Squat 4 2 4-6 Minutes 60.0 Exercise Sets Reps Rest A Standing Barbell Strict Press 1 2 4-6 Minutes 100.0 B Standing Barbell Strict Press 3 6 4-6 Minutes 80.0 C1 55' Incline Dumbbell Press - 3 Second Eccentric with a 4 pause in the stretch position 8 2-3 Minutes C2 Unsupported One Arm Row - 3 Second Eccentric with 4 a pause in the stretch position 8 2-3 Minutes D Rope Face Pull To Neck 3 12 2 Minutes E Serratus Anterior Raise 3 12 (each arm) 2 Minutes Exercise Sets Reps Rest A Conventional Deadlift 1 2 4-6 Minutes 102.5 B Conventional Deadlift 3 6 4-6 Minutes 80.0 C Glute Ham Raise 4 5 2-3 Minutes Exercise Sets Reps Rest A Flat Bench Press 1 2 4-6 Minutes 102.5 B Flat Bench Press 3 6 4-6 Minutes 80.0 C1 Standing Barbell Press - Strict 4 5 2-3 Minutes C2 Neutral Grip Chin Up - Band Assisted If Necessary 4 5 2-3 Minutes D Seated Cable Row 3 12 2 Minutes E Cable External Rotation - Elbow High 3 12 (each arm) 2 Minutes Weight Day 2 - Press Weight Day 3 - Deadlift Weight Day 4 - Upper Body Weight DISCLAIMER: The information provided in this program has been written by Base Body Company PTY LTD. The information within is for educational and informational purposes only and is not provided to diagnose, treat or relieve any health or medical conditions. We recommend you speak to your doctor or healthcare professional before commencing any training program. Should you be pregnant, breastfeeding, have any pre-existing medical condition or you suspect you have a medical problem, you should consult your doctor or healthcare professional prior to using the information included in the Thor’s Power Program Load Calculator. Should you experience any unexpected, undesirable changes to your health, whether it be physical, mental or emotional, seek medical attention immediately. You agree that by following the Thor’s Power Program Load Calculator, you do so entirely at your own risk. All content included in this “Thor’s Power Program Load Calculator” may not be in any form or by any electronic, mechanical, photocopying, recording, or any other means be reproduced, stored in a retrieval system or be broadcast, sold or transmitted without the prior permission of Base Body Company PTY LTD. 11 WEEK 11 DAY 1 - Squat Exercise Sets Reps Rest A Safety Bar Squat 5 3 4-6 Minutes Weight 75.0 B Paused High Bar Back Squat 4 2 4-6 Minutes 65.0 Exercise Sets Reps Rest A Standing Barbell Strict Press 5 3 4-6 Minutes B1 55' Incline Dumbbell Press - 3 Second Eccentric with a 4 pause in the stretch position 8 2-3 Minutes B2 Unsupported One Arm Row - 3 Second Eccentric with 4 a pause in the stretch position 8 2-3 Minutes C Rope Face Pull To Neck 3 12 2 Minutes D Serratus Anterior Raise 3 12 (each arm) 2 Minutes Exercise Sets Reps Rest A Conventional Deadlift 5 3 4-6 Minutes B Glute Ham Raise 4 5 2-3 Minutes Exercise Sets Reps Rest A Flat Bench Press 5 3 4-6 Minutes B1 Standing Barbell Press - Strict 4 5 2-3 Minutes B2 Neutral Grip Chin Up - Band Assisted If Necessary 4 5 2-3 Minutes C Seated Cable Row 3 12 2 Minutes D Cable External Rotation - Elbow High 3 12 (each arm) 2 Minutes Day 2 - Press Weight 75.0 Day 3 - Deadlift Weight 75.0 Day 4 - Upper Body Weight 75.0 DISCLAIMER: The information provided in this program has been written by Base Body Company PTY LTD. The information within is for educational and informational purposes only and is not provided to diagnose, treat or relieve any health or medical conditions. We recommend you speak to your doctor or healthcare professional before commencing any training program. Should you be pregnant, breastfeeding, have any pre-existing medical condition or you suspect you have a medical problem, you should consult your doctor or healthcare professional prior to using the information included in the Thor’s Power Program Load Calculator. Should you experience any unexpected, undesirable changes to your health, whether it be physical, mental or emotional, seek medical attention immediately. You agree that by following the Thor’s Power Program Load Calculator, you do so entirely at your own risk. All content included in this “Thor’s Power Program Load Calculator” may not be in any form or by any electronic, mechanical, photocopying, recording, or any other means be reproduced, stored in a retrieval system or be broadcast, sold or transmitted without the prior permission of Base Body Company PTY LTD. 12 WEEK 12 DAY 1 - Squat Exercise Sets Reps Rest Weight A Low Bar Back Squat 1 1 4-6 Minutes 107.5 B Low Bar Back Squat 3 5 4-6 Minutes 85.0 C Paused High Bar Back Squat 4 2 4-6 Minutes 70.0 Exercise Sets Reps Rest Weight A Standing Barbell Strict Press 1 1 4-6 Minutes 105.0 B Standing Barbell Strict Press 3 5 4-6 Minutes 85.0 C1 55' Incline Dumbbell Press - 3 Second Eccentric with a 4 pause in the stretch position 8 2-3 Minutes C2 Unsupported One Arm Row - 3 Second Eccentric with 4 a pause in the stretch position 8 2-3 Minutes D Rope Face Pull To Neck 3 12 2 Minutes E Serratus Anterior Raise 3 12 (each arm) 2 Minutes Exercise Sets Reps Rest Weight A Conventional Deadlift 1 1 4-6 Minutes 107.5 B Conventional Deadlift 3 5 4-6 Minutes 85.0 C Glute Ham Raise 4 5 2-3 Minutes Exercise Sets Reps Rest Weight A Flat Bench Press 1 1 4-6 Minutes 107.5 B Flat Bench Press 3 5 4-6 Minutes 85.0 C1 Standing Barbell Press - Strict 4 5 2-3 Minutes C2 Neutral Grip Chin Up - Band Assisted If Necessary 4 5 2-3 Minutes D Seated Cable Row 3 12 2 Minutes E Cable External Rotation - Elbow High 3 12 (each arm) 2 Minutes Day 2 - Press Day 3 - Deadlift Day 4 - Upper Body DISCLAIMER: The information provided in this program has been written by Base Body Company PTY LTD. The information within is for educational and informational purposes only and is not provided to diagnose, treat or relieve any health or medical conditions. We recommend you speak to your doctor or healthcare professional before commencing any training program. Should you be pregnant, breastfeeding, have any pre-existing medical condition or you suspect you have a medical problem, you should consult your doctor or healthcare professional prior to using the information included in the Thor’s Power Program Load Calculator. Should you experience any unexpected, undesirable changes to your health, whether it be physical, mental or emotional, seek medical attention immediately. You agree that by following the Thor’s Power Program Load Calculator, you do so entirely at your own risk. All content included in this “Thor’s Power Program Load Calculator” may not be in any form or by any electronic, mechanical, photocopying, recording, or any other means be reproduced, stored in a retrieval system or be broadcast, sold or transmitted without the prior permission of Base Body Company PTY LTD. 13
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