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PDF Thors Power Program Load Calculator Microsoft Excelgsheet PDF

The document outlines a 4-week strength training program with details on exercises, sets, reps, and progressive overload. It provides information on a male client with a bodyweight of 100kg and 1RM strengths of 160kg back squat, 180kg conventional deadlift, 100kg bench press, and 160kg overhead press. The program consists of 4 days per week split into lower body, vertical push/pull, deadlift, and horizontal push/pull. Each phase increases the weight lifted over 4 weeks using various rep and set schemes with focus on technique.

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748 views

PDF Thors Power Program Load Calculator Microsoft Excelgsheet PDF

The document outlines a 4-week strength training program with details on exercises, sets, reps, and progressive overload. It provides information on a male client with a bodyweight of 100kg and 1RM strengths of 160kg back squat, 180kg conventional deadlift, 100kg bench press, and 160kg overhead press. The program consists of 4 days per week split into lower body, vertical push/pull, deadlift, and horizontal push/pull. Each phase increases the weight lifted over 4 weeks using various rep and set schemes with focus on technique.

Uploaded by

Sxf Ktm
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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BODYWEIGHT 100 GENDER Male

GENDER Male   Female

BACK SQUAT 1RM 160 I

5RM 85 PLEASE NOTE: ONLY


FILL OUT THE YELLOW
CONVENTIONAL DEADLIFT 1RM 180 I

5RM 85 AND GREY BOXES.

FLAT PAUSED BENCH PRESS 1RM 100 B

5RM 85

OVERHEAD PRESS 1RM 160 A

5RM 85
BE CAREFUL NOT TO ADJUST THE CELLS IN THE PHASES. IF THE WEIGHTS YOU ARE LIFTING ARE TOO
WEIGHT, REMEMBER - TECHNIQUE IS EVERYTHING.
HEAVY, REDUCE THE WEIGHT,

PHASE 1
DAY 1 - SQUAT

Exercise Sets Reps Rest WEEK 1 WE


WEEK 2 WE
WEEK 3 WE
WEEK 4
A Safety Bar Squat 5 5 5-7 Minutes 115.0 120.0 125.0 130.0

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


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

Day 2 - Vertical Push/Pull

Exercise Sets Reps Rest WEEK 1 WE


WEEK 2 WE
WEEK 3 WE
WEEK 4
A1 Standing Barbell Press 5 5 2-3 Minutes 105.0 112.5 120.0 127.5

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 3 12 (each arm) 2 Minutes


arm)

Day 3 - Deadlift

Exercise Sets Reps Rest WEEK 1 WE


WEEK 2 WE
WEEK 3 WE
WEEK 4
A Snatch Grip Deficit Deadlift 5 5 5 Minutes 102.5 110.0 117.5 125.0

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 WE


WEEK 2 WE
WEEK 3 WE
WEEK 4
A1 Flat Bench Press 5 5 2-3 Minutes 75.0 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.
BODYWEIGHT 100

GENDER Male
PLEASE NOTE: PLEASE
BACK SQUAT 1RM 160 I

DO NOT ADJUST THE


FIGURED ON THE LEFT.
CONVENTIONAL DEADLIFT 1RM 180 I

THESE ARE MIRRORED


FROM PHASE 1.
FLAT PAUSED BENCH PRESS 1RM 100 B

OVERHEAD PRESS 1RM 160 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 WEEK 1 WEEK 2 WEEK 3 WEEK 4


A Back Squat 4,3,2,1 4,3,2,1 5-7 Minutes 132.5 140.0 147.5 155.0

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 70.0 75.0 80.0 85.0

A2 Band Assisted Chin Ups - N eutral 4,3,2,1 8 2-3 Minutes


Grip
B1 Seated Dumbbell Shoulder Press - 4 8 2-3 Minutes
no 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 142.5 150.0 157.5 165.0

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 82.5 87.5 92.5 97.5

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


Bench above
B1 Seated Dumbbell Shoulder Press - 4 6 2-3 Minutes
Pause at the top, pause at full stretch
B2 Seated Cable Row 4 6 (each arm) 2-3 Minutes

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


second 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.

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