BODYWEIGHT (KGS)
GENDER
100
Male
CONVENTIONAL DEADLIFT 1RM (KGS)
100
LOW BAR BACK SQUAT 1RM (KGS)
100
COMPETITION BENCH PRESS 1RM (KGS)
100
STANDING BARBELL PRESS 1RM (KGS)
100
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 Deadlift Gospel
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 Deadlift Gospel Load Calculator, you do so entirely at your
own risk.
All content included in this “Thor’s Power Program Deadlift Gospel 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.
1
WEEK 1-4
Day 1 - Deadlift
Exercise
Sets
Reps
Rest
WEEK 1
WEEK 2
WEEK 3
WEEK 4
A Conventional Deadlift
5
5
3-4 Minutes
72.5
75.0
77.5
80.0
B Lying Hamstring Curl - 3 Second Negative
4
8
90 Seconds
C Kettlebell Swing
3
3-4 Minutes
30 Seconds
40 Seconds
50 Seconds
60 Seconds
Day 2 - Bench Press
Exercise
Sets
Reps
Rest
WEEK 1
WEEK 2
WEEK 3
WEEK 4
A1 Competition Bench Press
5
5
2 Minutes
67.5
70.0
72.5
75.0
A2 Neutral Grip Chin Up - Band Assisted If Necessary
5
5
2 Minutes
B1 Seated Dumbbell Shoulder Press
4
8
90 Seconds
B2 One Arm Row
4
8 (each arm)
90 Seconds
C Rope Face Pull
3
8 (each arm)
90 Seconds
Exercise
Sets
Reps
Rest
WEEK 1
WEEK 2
WEEK 3
WEEK 4
A Safety Bar Squat - 3 Second Negative
5
5
3-4 Minutes
55.0
57.5
60.0
62.5
B Walking Lunge
3
12 (each leg)
2-3 Minutes
C Heel Elevated Goblet Squat
2
20
3-4 Minutes
Exercise
Sets
Reps
Rest
WEEK 1
WEEK 2
WEEK 3
WEEK 4
A1 Standing Barbell Overhead Press
5
5
3 Minutes
67.5
70.0
72.5
75.0
A2 Lat Pull Down
5
8
3 Minutes
`
B1 Low Incline Dumbbell Press
4
8
90 Seconds
B2 Seated Cable Row
4
12
90 Seconds
C Cable External Rotation
3
12 (each arm)
90 Seconds
Day 3 - Squat
Day 4 - Overhead Press
2
WEEK 5-8
Day 1 - Deadlift
Exercise
Sets
Reps
Rest
WEEK 5
WEEK 6
WEEK 7
WEEK 8
A Snatch Grip Deficit Deadlift - Light Touch N Go - 3 Second
Negative - 2-3 Inch Deficit
5
8
3-4 Minutes
50.0
52.5
55.0
57.5
B Lying Hamstring Curl - 5 Second Negative
4
6
90 Seconds
C 45º Hip Extension
3
15
90 Seconds
Exercise
Sets
Reps
Rest
WEEK 5
WEEK 6
WEEK 7
WEEK 8
A1 Close Grip Bench Press - Feet Up - 3 Second Negative
5
8
2 Minutes
42.5
45.0
47.5
50.0
A2 Band Assisted Chin Up - Supinated Grip - 3 Second Negative 5
8
2 Minutes
B1 High Incline Dumbbell Bench Press
4
8
90 Seconds
B2 Barbell Bent Over Row
4
8
90 Seconds
C Externally Rotated Shoulder Extension
3
8
90 Seconds
Exercise
Sets
Reps
Rest
WEEK 5
WEEK 6
WEEK 7
WEEK 8
A High Bar Back Squat - 3 Second Negative
5
8
3-4 Minutes
50.0
52.5
55.0
57.5
B Leg Press
3
15
3-4 Minutes
C Sled
3
30 Metres
4-6 Minutes
Exercise
Sets
Reps
Rest
WEEK 5
WEEK 6
WEEK 7
WEEK 8
A1 Incline Barbell Bench Press - 3 Second Negative
5
8
2 Minutes
42.5
45.0
47.5
50.0
A2 One Arm Row - 3 Second Negative, Pause At Top
5
8 (each arm)
2 Minutes
B1 Flat Dumbbell Bench Press - Paused
4
8
90 Seconds
B2 Incline Bench Dumbbell Row - Paused
4
10
90 Seconds
C Serratus Anterior Raise
4
10 (each arm)
90 Seconds
Day 2 - Bench Press
Day 3 - Squat
Day 4 - Overhead Press
3
WEEK 9-12
Day 1 - Deadlift
Exercise
Sets
Reps
Rest
WEEK 9
WEEK 10
WEEK 11
WEEK 12 (2 SETS)
A Low Deficit Deadlift
4
4
3-4 Minutes
77.5
80.0
82.5
85.0
B Glute Ham Raise - Hamstring Component - 4 Second Negative 4
4
3-4 Minutes
C 90º Hip Extension
3
12
90 Seconds
Exercise
Sets
Reps
Rest
WEEK 9
WEEK 10
WEEK 11
WEEK 12 (2 SETS)
A1 Competition Spoto Press
4
4
2 Minutes
70.0
72.5
75.0
77.5
A2 Pronated Grip Chin Up
4
4
2 Minutes
B1 Incline Dumbbell Bench Press - 2 Second Negative
4
5
90 Seconds
B2 Seated Cable Row - Supinated Grip - 2 Second Negative
4
8
90 Seconds
C Dumbbell External Rotation
3
8 (each arm)
90 Seconds
Exercise
Sets
Reps
Rest
WEEK 9
WEEK 10
WEEK 11
WEEK 12 (2 SETS)
A Low Bar Back Squat
4
4
3-4 Minutes
77.5
80.0
82.5
85.0
B Bulgarian Split Squat - 4 Second Eccentric
4
5 (each leg)
2-3 Minutes
C Farmers Carry
3
20 Metres
4-6 Minutes
Exercise
Sets
Reps
Rest
WEEK 9
WEEK 10
WEEK 11
WEEK 12 (2 SETS)
A1 Seated Dumbbell Shoulder Press
4
4
3 Minutes
A2 Lat Pull Down - Neutral Grip
4
5
3 Minutes
B1 Low Incline Dumbbell Press - 2 Second Negative
4
5
90 Seconds
B2 Chest Supported Row - 2 Second Negative
4
8
90 Seconds
C Face Down Dumbbell Raise - Arms By Side Palms down
3
15
90 Seconds
Day 2 - Bench Press
Day 3 - Squat
Day 4 - Overhead Press
4
WEEK 13-16
Day 1 - Deadlift
Exercise
Sets
Reps
Rest
WEEK 13
WEEK 14
WEEK 15
WEEK 16
A Low Deficit Deadlift - 2 Second Pause An Inch Off Floor
5
3
3-4 Minutes
72.5
75.0
77.5
80.0
B Romanian Deadlift - 3 Second Negative
5
8
3-4 Minutes
47.5
50.0
52.5
55.0
C Lying Hamstring Curl
5
8
90 Seconds
Exercise
Sets
Reps
Rest
WEEK 13
WEEK 14
WEEK 15
WEEK 16
A Competition Bench Press
5
3
4-5 Minutes
80.0
82.5
85.0
87.5
B1 Seated Dumbbell Shoulder Press
4
8
90 Seconds
B2 Band Assisted Chin Up - Neutral Grip
4
8
90 Seconds
C Rope Face Pull To Neck
4
8
90 Seconds
D Cable External Rotation - Elbow High
3
8 (each arm)
90 Seconds
Exercise
Sets
Reps
Rest
WEEK 13
WEEK 14
WEEK 15
WEEK 16
A 1 1/4 High Bar Back Squat
5
3
3-4 Minutes
60.0
62.5
65.0
67.5
B Leg Press
3
8
3-4 Minutes
C Yoke
3
20 Metres
4-6 Minutes
Exercise
Sets
Reps
Rest
WEEK 13
WEEK 14
WEEK 15
WEEK 16
A Standing Barbell Press
5
3
6-7 Minutes
77.5
80.0
82.5
85.0
B1 Flat Dumbbell Bench Press
4
5
90 Seconds
B2 Incline Bench Dumbbell Row
4
8
90 Seconds
C Lat Pull Down - Supinated Grip
4
8
90 Seconds
D Externally Rotated Shoulder Extension
3
12
90 Seconds
Day 2 - Bench Press
Day 3 - Squat
Day 4 - Overhead Press
5
WEEK 17
Day 1 - Deadlift
Exercise
Sets
Reps
Rest
Weight
A Conventional Deadlift
3
8
4-5 Minutes
67.5
B Glute Ham Raise - Hamstring Component
5
8
4-5 Minutes
C Snatch Grip 90º Hip Extension
5
6
1-2 Minutes
Exercise
Sets
Reps
Rest
Weight
A1 Mid Grip Flat Foot Bench Press
5
3
2 Minutes
75.0
A2 One Arm Row
5
5 (each arm)
2 Minutes
B1 Incline Dumbbell Bench Press - Paused
4
5
90 Seconds
B2 Lat Pull Down - Neutral Grip
4
8
90 Seconds
C Rope Face Pull
3
12
90 Seconds
Exercise
Sets
Reps
Rest
Weight
A Heel Elevated Narrow Stance Safety Bar Squat
5
3
3-4 Minutes
62.5
B Sled
3
8
3-4 Minutes
RPE 7
Exercise
Sets
Reps
Rest
Weight
A1 Mid Grip Incline Barbell Bench Press
5
3
2 Minutes
57.5
A2 Lat Pull Down - Pronated Grip
5
5
2 Minutes
B1 Low Incline Dumbbell Bench Press - Paused
4
8
90 Seconds
B2 Seated Cable Row - Pronated Grip
4
8
90 Seconds
C Dumbbell External Rotation
3
12 (each arm)
90 Seconds
Day 2 - Bench Press
Day 3 - Squat
Day 4 - Overhead Press
6
WEEK 18
Day 1 - Deadlift
Exercise
Sets
Reps
Rest
Weight
A Conventional Deadlift
1
4
4-5 Minutes
95.0
B Conventional Deadlift
3
7
4-5 Minutes
72.5
C Glute Ham Raise - Hamstring Component
5
8
3-4 Minutes
D Snatch Grip 90º Hip Extension
5
6
1-2 Minutes
Exercise
Sets
Reps
Rest
Weight
A1 Mid Grip Flat Foot Bench Press
5
3
2 Minutes
77.5
A2 One Arm Row
5
5 (each arm)
2 Minutes
B1 Incline Dumbbell Bench Press - Paused
4
5
90 Seconds
B2 Lat Pull Down - Neutral Grip
4
8
90 Seconds
C Rope Face Pull
3
12
90 Seconds
Exercise
Sets
Reps
Rest
Weight
A Heel Elevated Narrow Stance Safety Bar Squat
5
3
3-4 Minutes
65.0
B Sled
3
8
3-4 Minutes
RPE 7
Exercise
Sets
Reps
Rest
Weight
A1 Mid Grip Incline Barbell Bench Press
5
3
2 Minutes
60.0
A2 Lat Pull Down - Pronated Grip
5
5
2 Minutes
B1 Low Incline Dumbbell Bench Press - Paused
4
8
90 Seconds
B2 Seated Cable Row - Pronated Grip
4
8
90 Seconds
C Dumbbell External Rotation
3
12 (each arm)
90 Seconds
Day 2 - Bench Press
Day 3 - Squat
Day 4 - Overhead Press
7
WEEK 19
Day 1 - Deadlift
Exercise
Sets
Reps
Rest
Weight
A Conventional Deadlift
3
6
4-5 Minutes
77.5
B Glute Ham Raise - Hamstring Component
5
8
3-4 Minutes
C Snatch Grip 90º Hip Extension
5
6
1-2 Minutes
Exercise
Sets
Reps
Rest
Weight
A1 Mid Grip Flat Foot Bench Press
5
3
2 Minutes
80.0
A2 One Arm Row
5
5 (each arm)
2 Minutes
B1 Incline Dumbbell Bench Press - Paused
4
5
90 Seconds
B2 Lat Pull Down - Neutral Grip
4
8
90 Seconds
C Rope Face Pull
3
12
90 Seconds
Exercise
Sets
Reps
Rest
Weight
A Heel Elevated Narrow Stance Safety Bar Squat
5
3
3-4 Minutes
67.5
B Sled
3
8
3-4 Minutes
RPE 7
Exercise
Sets
Reps
Rest
Weight
A1 Mid Grip Incline Barbell Bench Press
5
3
2 Minutes
62.5
A2 Lat Pull Down - Pronated Grip
5
5
2 Minutes
B1 Low Incline Dumbbell Bench Press - Paused
4
8
90 Seconds
B2 Seated Cable Row - Pronated Grip
4
8
90 Seconds
C Dumbbell External Rotation
3
12 (each arm)
90 Seconds
Day 2 - Bench Press
Day 3 - Squat
Day 4 - Overhead Press
8
WEEK 20
Day 1 - Deadlift
Exercise
Sets
Reps
Rest
Weight
A Conventional Deadlift
1
3
4-5 Minutes
102.5
B Conventional Deadlift
3
5
4-5 Minutes
82.5
C Glute Ham Raise - Hamstring Component
5
8
4-5 Minutes
D Snatch Grip 90º Hip Extension
5
6
1-2 Minutes
Exercise
Sets
Reps
Rest
Weight
A1 Mid Grip Flat Foot Bench Press
5
3
2 Minutes
82.5
A2 One Arm Row
5
5 (each arm)
2 Minutes
B1 Incline Dumbbell Bench Press - Paused
4
5
90 Seconds
B2 Lat Pull Down - Neutral Grip
4
8
90 Seconds
C Rope Face Pull
3
12
90 Seconds
Exercise
Sets
Reps
Rest
Weight
A Heel Elevated Narrow Stance Safety Bar Squat
5
3
3-4 Minutes
70.0
B Sled
3
8
3-4 Minutes
RPE 7
Exercise
Sets
Reps
Rest
Weight
A1 Mid Grip Incline Barbell Bench Press
5
3
2 Minutes
65.0
A2 Lat Pull Down - Pronated Grip
5
5
2 Minutes
B1 Low Incline Dumbbell Bench Press - Paused
4
8
90 Seconds
B2 Seated Cable Row - Pronated Grip
4
8
90 Seconds
C Dumbbell External Rotation
3
12 (each arm)
90 Seconds
Day 2 - Bench Press
Day 3 - Squat
Day 4 - Overhead Press
9
WEEK 21
Day 1 - Deadlift
Exercise
Sets
Reps
Rest
Weight
A Conventional Deadlift
3
4
4-5 Minutes
87.5
B Lying Hamstring Curl
5
8
90 Seconds
Exercise
Sets
Reps
Rest
Weight
A Competition Bench Press
5
3
4-5 Minutes
87.5
B1 Seated Dumbbell Shoulder Press - 2 Second Negative
4
5
90 Seconds
B2 Lat Pull Down - Supinated Grip
4
5
90 Seconds
C Chest Supported Row
3
8
90 Seconds
D Serratus Anterior Raise
3
12 (each arm)
90 Seconds
Exercise
Sets
Reps
Rest
Weight
A Safety Bar Squat
5
3
3-4 Minutes
80.0
B Walking Lunge
3
8 (each leg)
2-3 Minutes
RPE 7
Exercise
Sets
Reps
Rest
Weight
A Standing Barbell Press
5
3
6-7 Minutes
82.5
B1 Mid Grip Spoto Press - Feet Up
4
5
90 Seconds
B2 Seated Cable Row
4
8
90 Seconds
C Rope Face Pull To Neck
3
10
90 Seconds
D Cable External Rotation
3
10 (each arm)
90 Seconds
Day 2 - Bench Press
Day 3 - Squat
Day 4 - Overhead Press
10
WEEK 22
Day 1 - Deadlift
Exercise
Sets
Reps
Rest
Weight
A Conventional Deadlift
1
2
4-5 Minutes
110.0
B Conventional Deadlift
3
3
4-5 Minutes
92.5
C Lying Hamstring Curl
5
8
90 Seconds
Exercise
Sets
Reps
Rest
Weight
A Competition Bench Press
5
3
4-5 Minutes
90.0
B1 Seated Dumbbell Shoulder Press - 2 Second Negative
4
5
90 Seconds
B2 Lat Pull Down - Supinated Grip
4
5
90 Seconds
C Chest Supported Row
3
8
90 Seconds
D Serratus Anterior Raise
3
12 (each arm)
90 Seconds
Exercise
Sets
Reps
Rest
Weight
A Safety Bar Squat
5
3
3-4 Minutes
82.5
B Walking Lunge
3
8 (each leg)
2-3 Minutes
RPE 7
Exercise
Sets
Reps
Rest
Weight
A Standing Barbell Press
5
3
6-7 Minutes
85.0
B1 Mid Grip Spoto Press - Feet Up
4
5
90 Seconds
B2 Seated Cable Row
4
8
90 Seconds
C Rope Face Pull To Neck
3
10
90 Seconds
D Cable External Rotation
3
10 (each arm)
90 Seconds
Day 2 - Bench Press
Day 3 - Squat
Day 4 - Overhead Press
11
WEEK 23
Day 1 - Deadlift
Exercise
Sets
Reps
Rest
Weight
A Conventional Deadlift
3
2
4-5 Minutes
97.5
B Lying Hamstring Curl
5
8
90 Seconds
Exercise
Sets
Reps
Rest
Weight
A Competition Bench Press
5
3
4-5 Minutes
92.5
B1 Seated Dumbbell Shoulder Press - 2 Second Negative
4
5
90 Seconds
B2 Lat Pull Down - Supinated Grip
4
5
90 Seconds
C Chest Supported Row
3
8
90 Seconds
D Serratus Anterior Raise
3
12 (each arm)
90 Seconds
Exercise
Sets
Reps
Rest
Weight
A Safety Bar Squat
5
3
3-4 Minutes
85.0
B Walking Lunge
3
8 (each leg)
2-3 Minutes
Exercise
Sets
Reps
Rest
Weight
A Standing Barbell Press
5
3
6-7 Minutes
87.5
B1 Mid Grip Spoto Press - Feet Up
4
5
90 Seconds
B2 Seated Cable Row
4
8
90 Seconds
C Rope Face Pull To Neck
3
10
90 Seconds
D Cable External Rotation
3
10 (each arm)
90 Seconds
Day 2 - Bench Press
Day 3 - Squat
Day 4 - Overhead Press
12
WEEK 24
Day 1 - Deadlift
Exercise
Sets
Reps
Rest
Weight
A Conventional Deadlift
1
1
4-5 Minutes
117.5
B Lying Hamstring Curl
5
8
90 Seconds
Exercise
Sets
Reps
Rest
Weight
A Competition Bench Press
5
3
4-5 Minutes
95.0
B1 Seated Dumbbell Shoulder Press - 2 Second Negative
4
5
90 Seconds
B2 Lat Pull Down - Supinated Grip
4
5
90 Seconds
C Chest Supported Row
3
8
90 Seconds
D Serratus Anterior Raise
3
12 (each arm)
90 Seconds
Exercise
Sets
Reps
Rest
Weight
A Safety Bar Squat
5
3
3-4 Minutes
87.5
B Walking Lunge
3
8 (each leg)
2-3 Minutes
Exercise
Sets
Reps
Rest
Weight
A Standing Barbell Press
5
3
6-7 Minutes
90.0
B1 Mid Grip Spoto Press - Feet Up
4
5
90 Seconds
B2 Seated Cable Row
4
8
90 Seconds
C Rope Face Pull To Neck
3
10
90 Seconds
D Cable External Rotation
3
10 (each arm)
90 Seconds
.
Day 2 - Bench Press
Day 3 - Squat
Day 4 - Overhead Press
13
WEEK 25
Day 1 - Deadlift
Exercise
Sets
Reps
Rest
Weight
A Conventional Deadlift
3
1
4-5 Minutes
87.5
Exercise
Sets
Reps
Rest
Weight
A Competition Bench Press
2
3
4-5 Minutes
55.0
B1 Seated Dumbbell Shoulder Press - 2 Second Negative
2
5
90 Seconds
B2 Lat Pull Down - Supinated Grip
2
5
90 Seconds
C Chest Supported Row
2
8
90 Seconds
D Serratus Anterior Raise
2
12 (each arm)
90 Seconds
Exercise
Sets
Reps
Rest
Weight
A Safety Bar Squat
2
3
3-4 Minutes
52.5
B Walking Lunge
2
8 (each leg)
2-3 Minutes
.
Day 2 - Bench Press
Day 3 - Squat
14