100 BODYWEIGHT Male GENDER Female Male GENDER BACK SQUAT 1RM 160 CONVENTIONAL DEADLIFT 1RM 180 FLAT PAUSED BENCH PRESS 1RM 100 OVERHEAD PRESS 1RM 160 I I B A 5RM 85 PLEASE NOTE: ONLY 5RM 85 AND GREY BOXES. 5RM 85 5RM 85 FILL OUT THE YELLOW BE CAREFUL NOT TO ADJUST THE CELLS IN THE PHASES. IF THE WEIGHTS YOU ARE LIFTING ARE TOO HEAVY, REDUCE THE WEIGHT, REMEMBER - TECHNIQUE IS EVERYTHING. PHASE 1 DAY 1 - SQUAT Exercise Sets Reps Rest WEEK 1 WEEK 2 WEEK 3 WEEK 4 A Safety Bar Squat 5 5 5-7 Minutes 115.0 B Bulgarian Split Squat (back leg elevated) C Standing Single Leg Calf Raise 3 10 (each leg) 2-3 Minutes 3 12 (each leg) 2-3 Minutes Exercise Sets Reps Rest WEEK 1 WEEK 2 WEEK 3 WEEK 4 A1 Standing Barbell Press 5 5 2-3 Minutes 105.0 A2 Lat Pull Down - Pronated Grip 5 10 2-3 Minutes B1 Seated Dumbbell Shoulder Press Neutral Grip - with back support 4 10 2-3 Minutes B2 Seated Cable Row - Neutral Grip 4 10 2-3 Minutes C Dumbbell External Rotation (each arm) 3 12 (each arm) 2 Minutes Exercise Sets Reps Rest WEEK 1 WEEK 2 WEEK 3 WEEK 4 A Snatch Grip Deficit Deadlift 5 5 5 Minutes 102.5 B 90º Back Extension 3 10 2-3 Minutes C Lying Leg Curl 3 10 2-3 Minutes Exercise Sets Reps Rest WEEK 1 WEEK 2 WEEK 3 WEEK 4 A1 Flat Bench Press 5 5 2-3 Minutes 75.0 120.0 125.0 130.0 Day 2 - Vertical Push/Pull 112.5 120.0 127.5 Day 3 - Deadlift 110.0 117.5 125.0 Day 4 - HORIZONTAL PUSH/PULL 77.5 80.0 82.5 A2 One Arm Row 5 10 (each arm) 2-3 Minutes B1 Low Incline Dumbbell Press 4 10 2-3 Minutes B2 Rope Face Pull to top of head 4 10 2-3 Minutes 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. 100 BODYWEIGHT Male GENDER BACK SQUAT 1RM 160 CONVENTIONAL DEADLIFT 1RM 180 FLAT PAUSED BENCH PRESS 1RM 100 OVERHEAD PRESS 1RM 160 PLEASE NOTE: PLEASE DO NOT ADJUST THE FIGURED ON THE LEFT. THESE ARE MIRRORED FROM PHASE 1. I I B A BE CAREFUL NOT TO ADJUST THE CELLS IN THE PHASES. IF THE WEIGHTS YOU ARE LIFTING ARE TOO HEAVY, REDUCE THE WEIGHT, REMEMBER - TECHNIQUE IS EVERYTHING. PHASE 2 DAY 1 - SQUAT Exercise Sets Reps Rest A Back Squat 4,3,2,1 4,3,2,1 5-7 Minutes B Walking Lunges 3 10 (each leg) 2-3 Minutes C Seated Calf Raise 3 12 2-3 Minutes Exercise Sets Reps Rest A1 High Incline Barbell Bench Press 4,3,2,1 4,3,2,1 2-3 Minutes A2 Band Assisted Chin Ups - Neutral Grip B1 Seated Dumbbell Shoulder Press no back support 4,3,2,1 8 2-3 Minutes 4 8 2-3 Minutes B2 Axle Barbell Bent Over Row 4 8 2-3 Minutes C Cable External Rotation - Elbow Low 3 10 (each arm) 2 Minutes Exercise Sets Reps Rest A Conventional Deadlift - 1” Deficit 4,3,2,1 4,3,2,1 5-7 Minutes B Frame Carry / Farmers Walk 3 10m 5-7 Minutes C Romanian Deadlift 3 8 5 Minutes Exercise Sets Reps Rest A1 Flat Bench Press 4,3,2,1 4,3,2,1 2-3 Minutes A2 Lat Pull Down - same grip as Flat Bench above 4,3,2,1 8 2-3 Minutes WEEK 1 WEEK 2 WEEK 3 WEEK 4 132.5 140.0 147.5 155.0 Day 2 - Vertical Push/Pull WEEK 1 WEEK 2 WEEK 3 WEEK 4 70.0 75.0 80.0 85.0 Day 3 - Deadlift WEEK 1 WEEK 2 WEEK 3 WEEK 4 142.5 150.0 157.5 165.0 Day 4 - HORIZONTAL PUSH/PULL WEEK 1 WEEK 2 WEEK 3 WEEK 4 82.5 87.5 92.5 97.5 B1 45º Incline Dumbbell Press 4 8 2-3 Minutes B2 One Arm Row 4 8 (each arm) 2-3 Minutes C Externally Rotated Shoulder Extension 3 10 2 Minutes 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. 100 BODYWEIGHT GENDER Male Male GENDER BACK SQUAT 1RM 160 CONVENTIONAL DEADLIFT 1RM 180 FLAT PAUSED BENCH PRESS 1RM 100 OVERHEAD PRESS 1RM 160 I I B A PLEASE NOTE: PLEASE 5RM 85 DO NOT ADJUST THE 5RM 85 THESE ARE MIRRORED 5RM 85 5RM 85 FIGURED ON THE LEFT. FROM PHASE 1. BE CAREFUL NOT TO ADJUST THE CELLS IN THE PHASES. IF THE WEIGHTS YOU ARE LIFTING ARE TOO HEAVY, REDUCE THE WEIGHT, REMEMBER - TECHNIQUE IS EVERYTHING. PHASE 3 DAY 1 - SQUAT Exercise Sets Reps Rest A Safety Bar Squat - Week 1 & 3 3 3 5-7 Minutes A Back Squat - Week 2 & 4 1 1 5-7 Minutes B Yoke - technique work 3 10 metres 5-7 Minutes C Bulgarian Split Squat - slow eccentric tempo 3 5 (each leg) 2-3 Minutes Exercise Sets Reps Rest A Strict Log Press 3,1,3,1 3,1,3,1 5-7 Minutes B1 Flat Dumbbell Pause Press - pause at the top, pause at full stretch 4 6 2-3 Minutes B2 One Arm Row - pause at the top, pause at full stretch 4 6 (each arm) 2-3 Minutes C Rope Face Pull to neck 3 10 metres 5-7 Minutes Exercise Sets Reps Rest A Conventional Deadlift 3,1,3,1 3,1,3,1 5-7 Minutes B Atlas Stone - technique work 2 3 5-7 Minutes C 45º Back Extension 3 12 2-3 Minutes Exercise Sets Reps Rest A Flat Bench Press 3,1,3,1 3,1,3,1 2-3 Minutes WEEK 1 WEEK 2 WEEK 3 WEEK 4 127.5 135.0 160.0 167.5 Day 2 - Vertical Push/Pull WEEK 1 WEEK 2 WEEK 3 WEEK 4 130.0 160.0 135.0 165.0 Day 3 - Deadlift WEEK 1 WEEK 2 WEEK 3 WEEK 4 145.0 180.0 152.5 187.5 Day 4 - HORIZONTAL PUSH/PULL WEEK 1 WEEK 2 WEEK 3 WEEK 4 82.5 100.0 87.5 105.0 B1 Seated Dumbbell Shoulder Press Pause at the top, pause at full stretch 4 6 2-3 Minutes B2 Seated Cable Row 4 6 (each arm) 2-3 Minutes C Dumbbell External Rotation - 3 second eccentric 3 8 (each arm) 2 Minutes 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.
