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.
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