BODYWEIGHT 128 GENDER Male

GENDER Male Female

PLEASE NOTE: ONLY FILL
BACK SQUAT 1RM 210 I

5RM 85 OUT THE YELLOW AND

CONVENTIONAL DEADLIFT 1RM 260 A

5RM 85 GREY BOXES.

FLAT PAUSED BENCH PRESS 1RM 125 B

5RM 85
OVERHEAD PRESS 1RM 100 I

5RM 85
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 147,5 155,0 162,5 170,0

B Bulgarian Split Squat (back leg elevated) 3 10 (each leg) 2-3 Minutes

C Standing Single Leg Calf Raise 3 12 (each leg) 2-3 Minutes

Day 2 - Vertical Push/Pull

Exercise Sets Reps Rest WEEK 1 WEEK 2 WEEK 3 WEEK 4

A1 Standing Barbell Press 5 5 2-3 Minutes 65,0 70,0 75,0 80,0

A2 Lat Pull Down - Pronated Grip 5 10 2-3 Minutes

B1 Seated Dumbbell Shoulder Press - 4 10 2-3 Minutes

Neutral Grip - with back support
B2 Seated Cable Row - Neutral Grip 4 10 2-3 Minutes

C Dumbbell External Rotation (each arm) 3 12 (each arm) 2 Minutes

Day 3 - Deadlift

Exercise Sets Reps Rest WEEK 1 WEEK 2 WEEK 3 WEEK 4

A Snatch Grip Deficit Deadlift 5 5 5 Minutes 152,5 162,5 172,5 182,5

B 90º Back Extension 3 10 2-3 Minutes

C Lying Leg Curl 3 10 2-3 Minutes

Day 4 - HORIZONTAL PUSH/PULL

Exercise Sets Reps Rest WEEK 1 WEEK 2 WEEK 3 WEEK 4

A1 Flat Bench Press 5 5 2-3 Minutes 95,0 97,5 100,0 102,5

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.

1
BODYWEIGHT 128
GENDER Male
PLEASE NOTE: PLEASE DO
BACK SQUAT 1RM 210 I

NOT ADJUST THE FIGURES

CONVENTIONAL DEADLIFT 1RM 260 A
ON THE LEFT. THESE ARE
MIRRORED FROM PHASE 1.
FLAT PAUSED BENCH PRESS 1RM 125 B

OVERHEAD PRESS 1RM 100 I

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 WEEK 1 WEEK 2 WEEK 3 WEEK 4

A Back Squat 4,3,2,1 4,3,2,1 5-7 Minutes 175,0 185,0 195,0 205,0

B Walking Lunges 3 10 (each leg) 2-3 Minutes

C Seated Calf Raise 3 12 2-3 Minutes

Day 2 - Vertical Push/Pull

Exercise Sets Reps Rest WEEK 1 WEEK 2 WEEK 3 WEEK 4

A1 High Incline Barbell Bench Press 4,3,2,1 4,3,2,1 2-3 Minutes 85,0 92,5 100,0 107,5

A2 Band Assisted Chin Ups - Neutral Grip 4,3,2,1 8 2-3 Minutes

B1 Seated Dumbbell Shoulder Press - no 4 8 2-3 Minutes

back support
B2 Axle Barbell Bent Over Row 4 8 2-3 Minutes

C Cable External Rotation - Elbow Low 3 10 (each arm) 2 Minutes

Day 3 - Deadlift

Exercise Sets Reps Rest WEEK 1 WEEK 2 WEEK 3 WEEK 4

A Conventional Deadlift - 1” Deficit 4,3,2,1 4,3,2,1 5-7 Minutes 202,5 215,0 227,5 240,0

B Frame Carry / Farmers Walk 3 10m 5-7 Minutes

C Romanian Deadlift 3 8 5 Minutes

Day 4 - HORIZONTAL PUSH/PULL

Exercise Sets Reps Rest WEEK 1 WEEK 2 WEEK 3 WEEK 4

A1 Flat Bench Press 4,3,2,1 4,3,2,1 2-3 Minutes 105,0 110,0 115,0 120,0

A2 Lat Pull Down - same grip as Flat Bench 4,3,2,1 8 2-3 Minutes
above
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.

2
BODYWEIGHT 128 GENDER Male
GENDER Male
PLEASE NOTE: PLEASE DO
BACK SQUAT 1RM 210 I

5RM 85 NOT ADJUST THE FIGURES

CONVENTIONAL DEADLIFT 1RM 260 A

5RM 85 ON THE LEFT. THESE ARE

MIRRORED FROM PHASE 1.
FLAT PAUSED BENCH PRESS 1RM 125 B

5RM 85
OVERHEAD PRESS 1RM 100 I

5RM 85
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 WEEK 1 WEEK 2 WEEK 3 WEEK 4

A Safety Bar Squat - Week 1 & 3 3 3 5-7 Minutes 167,5 177,5

A Back Squat - Week 2 & 4 1 1 5-7 Minutes 210,0 220,0

B Yoke - technique work 3 10 metres 5-7 Minutes

C Bulgarian Split Squat - slow eccentric 3 5 (each leg) 2-3 Minutes

tempo

Day 2 - Vertical Push/Pull

Exercise Sets Reps Rest WEEK 1 WEEK 2 WEEK 3 WEEK 4

A Strict Log Press 3,1,3,1 3,1,3,1 5-7 Minutes 80 100,0 85,0 105,0

B1 Flat Dumbbell Pause Press - pause at the 4 6 2-3 Minutes

top, pause at full stretch
B2 One Arm Row - pause at the top, pause 4 6 (each arm) 2-3 Minutes
at full stretch
C Rope Face Pull to neck 3 10 metres 5-7 Minutes

Day 3 - Deadlift

Exercise Sets Reps Rest WEEK 1 WEEK 2 WEEK 3 WEEK 4

A Conventional Deadlift 3,1,3,1 3,1,3,1 5-7 Minutes 210 260,0 220,0 270,0

B Atlas Stone - technique work 2 3 5-7 Minutes

C 45º Back Extension 3 12 2-3 Minutes

Day 4 - HORIZONTAL PUSH/PULL

Exercise Sets Reps Rest WEEK 1 WEEK 2 WEEK 3 WEEK 4

A Flat Bench Press 3,1,3,1 3,1,3,1 2-3 Minutes 100 125,0 107,5 132,5

B1 Seated Dumbbell Shoulder Press - Pause 4 6 2-3 Minutes

at the top, pause at full stretch
B2 Seated Cable Row 4 6 (each arm) 2-3 Minutes

C Dumbbell External Rotation - 3 second 3 8 (each arm) 2 Minutes

eccentric
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.