Workout Routine

Free

Thor Workout (Dr. Mike)

by Gcash

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A slightly modified version of the RP Dr. Mike Thor workout.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Day 1 (Back, Shoulder, Arms)

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

bent over row

3×10+

Underhand Pull Up

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec
3
10 +
amrap
100 sec

Underhand Pull Up

3×10+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

lateral raise

3×10+

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

curl

3×10+

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

triceps extension

3×10+

Day 2 (Chest, Legs, Abs)

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

squat

3×10+

good morning

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

good morning

3×10+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

incline bench press

3×10+

Decline Crunches

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec
3
10 +
amrap
100 sec

Decline Crunches

3×10+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

calf raise

3×10

Day 3 (Back, Shoulder, Arms)

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
15 +
amrap
100 sec

seated cable row

3×15+

upright row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
15 +
amrap
100 sec

upright row

3×15+

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
15 +
amrap
100 sec

chest supported rows

3×15+

Cable Biceps Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
15 +
amrap
100 sec

Cable Biceps Curl

3×15+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
15 +
amrap
100 sec

tricep pushdown

3×15+

Day 4 (Chest, Legs, Abs)

Machine Flat Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
15 +
amrap
100 sec

Machine Flat Chest Press

3×15+

hanging leg raises

Set
Reps
Rest time
1
15 +
amrap
100 sec
2
15 +
amrap
100 sec
3
15 +
amrap
100 sec

hanging leg raises

3×15+

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
15 +
amrap
100 sec

lunge

3×15+

straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
15 +
amrap
100 sec
2
–
–
15 +
amrap
100 sec
3
–
–
15 +
amrap
100 sec

straight leg deadlift

3×15+

Day 5 (Back, Shoulder, Arm)

Overhand pull up

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec
3
10 +
amrap
100 sec

Overhand pull up

3×10+

Inverted row

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec
3
10 +
amrap
100 sec

Inverted row

3×10+

Cable Biceps Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

Cable Biceps Curl

3×10+

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

seated incline curl

3×10+

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

skull crushers

3×10+

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec

triceps extension

3×10+

Cable Upright Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Cable Upright Row

1×5