Thor isn’t just jacked — he’s iconic. Broad shoulders, huge arms, a towering back, and just enough chest and leg mass to round it out. If you’re looking to build that heroic look, this isn’t a general fitness plan. It’s a five-day hypertrophy blueprint centered on the muscles that make Chris Hemsworth’s version of Thor pop on screen: back, shoulders, and arms. With strategic progression, logical split design, and some tongue-in-cheek flair, this workout plan is as effective as it is entertaining.
TL;DR
- Five-day hypertrophy program emphasizing back, shoulders, and arms — the “Thor look” muscles.
- Chest, legs, and abs are trained but deprioritized to conserve recovery for priority muscles.
- Progression is based on autoregulation: increase weight, reps, or sets based on performance and soreness.
- Plan includes a built-in deload and diet strategy based on physique goals.
The Muscles That Matter Most
While Thor has a complete physique, what stands out most on screen are his massive lats, capped delts, and thick arms. This program emphasizes those areas three times per week while training everything else just enough to maintain size and support the overall aesthetic.
The split is designed to rotate emphasis, ensuring each priority muscle group gets trained fresh at least once weekly. Expect three upper-body-focused days (M/W/F) and two lower/secondary days (T/Th).
Weekly Split & Workout Breakdown
Each day includes 4–6 exercises for 2 sets each, starting in the 10–15 rep range. Below is the full plan, organized by muscle emphasis and movement logic:
Day 1 – Back, Shoulders, Arms
- Barbell Bent-Over Rows
- Underhand Pull-ups
- Dumbbell Lateral Raises
- Dumbbell Bicep Curls
- EZ-Bar Overhead Triceps Extensions
Day 2 – Chest, Legs, Abs
- High Bar Squats
- High Bar Good Mornings
- Incline Dumbbell Press
- Slant Board Sit-Ups
Day 3 – Shoulders, Back, Arms (Higher Rep Focus)
- Cable Cross-Body Lateral Raises
- Barbell Upright Rows
- Chest-Supported Rows
- EZ-Bar Curls
- Cable Triceps Pushdowns
Day 4 – Chest, Legs, Abs
- Machine Flat Press
- Hanging Leg Raises
- Dumbbell Lunges
- Dumbbell Stiff-Legged Deadlifts
Day 5 – Arms, Back, Shoulders
- Overhand Pull-ups
- Inverted Rows
- Cable Curls
- Dumbbell Incline Curls
- Skull Crushers
- Cable Overhead Extensions
- Cable Upright Rows
Progression & Recovery
Start with 2 sets of each exercise, using a weight that leaves about 3 reps in reserve (RIR). If a muscle group isn’t sore or fatigued by the next session, feel free to add a set to one movement targeting that area. If soreness lingers or performance dips, stick with the current volume.
Every 4–8 weeks, schedule a deload: cut volume and intensity in half, and train just twice that week (e.g., Monday and Thursday workouts only). This primes your body to recover and push harder in the next block.
Want Smarter Tracking? Let the App Do the Work
Tracking your sets and reps in a notebook or spreadsheet works — but there’s a smarter way to manage progression. The RP Hypertrophy App takes care of set adjustments, rep targets, and volume regulation automatically. Just log your performance after each set, and the app handles the rest.
Bonus: You can build your own Thor-inspired plan inside the app. Just tap it, choose your exercises, and start training like a god.
Nutrition Options: Bulking or Cutting
- Lean Bulk: 250 kcal surplus daily, aim to gain ~2 lbs/month
- Fat Loss: 500 kcal deficit daily, aim to lose ~4 lbs/month
In either case, aim for 10–12k steps per day, train consistently, and expect visible changes after 8–16 weeks.
Final Thoughts
This is a high-volume, hypertrophy-focused program aimed at delivering the upper-body-heavy proportions that define the Thor look. Run it for 8–16 weeks, track recovery, tweak volume where needed, and repeat with new exercise variations if desired.
Whether you’re going for Norse god aesthetics or just trying to look good holding a hammer, this plan will get you there — no lightning required.
