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Strength System Online

Thor’s Power Program 1.0 is the exact program that Hafthor Julius Bjornsson followed to win the World’s Strongest Man Competition in 2018. Learn the tips, secrets, and programming principles that Thor used to get as strong as he is today. 

Strength

Power

Barbell

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THOR'S POWER PROGRAM 1.0

In this phase you are preparing your body for the upcoming training. The volume is higher and intensity is lower, so you can improve your work capacity, build muscle mass and strengthen your joints for the upcoming phases. 

Phase 1

In Phase 2 the weights begin to increase and the volume decreases across the 4 week phase, so that by the final week you will perform only 1 heavy (but submaximal) single for the major exercises.ome description...

Phase 2

In Phase 3, the weights get heavier and recovery becomes one of our primary goals, with a reduction in volume across all exercises and a weekly undulating model where you will only perform heavy deadlifts and squats on alternate weeks.

Phase 3

This is more than just a program, this is the most comprehensive guide to building a strong deadlift. The Strongest Deadlifter on the Planet - Hafthor Bjornsson, and World Renowned Strength Coach - Sebastian Oreb; have teamed up to provide insight into Hafthor's training in the months and years prior to this, and teach you how to use this same approach in your own training so you can build a strong body and a badass deadlift.

Deadlift

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THE DEADLIFT GOSPEL

In this phase paused deadlifts will become more of a focus while you taking a conservative approach to upper body and squat days, to improve your recovery for your deadlift sessions. 

In the next 8 weeks, you will peak to a heavy PB conventional deadlift, so the rest of your training will be quite conservative and you will only go heavy on deadlifts every second week so you can maximise your recovery.

In the next 4 weeks, you will peak to a heavy PB conventional deadlift, so the rest of your training will be quite conservative and you will only go heavy on deadlifts every second week so you can maximise your recovery.

Limited Time

30 Minute Strong

Program 1 Phase 1

Program 1 Phase 2

Program 1 Phase 3

This 16 week block is designed to build strength, muscle and peak you at the end of a with a Squat, Bench Press, and Deadlift. Train 5 days per week with 3 x lower body days, and 2 x upper body days.

Powerlifting

Powerlifting Program 1 - 5 Day

Phase 4

This 16 week block is designed to build strength, muscle and peak you at the end of a with a Squat, Bench Press, Deadlift. Train 4 days per week with 2 x lower body days, and 2 x upper body days.

Powerlifting Program 1 - 4 Day

This 16 week block is designed to build strength, muscle and peak you at the end of a with a Squat, Bench Press, and Deadlift. Train 3 days per week with 1 x lower body day, 1 x upper body day, and 1 x full body day.

Powerlifting Program 1 - 3 Day 

This 16 week block is designed to build strength, muscle and peak you at the end of a with a Squat, Bench Press, Deadlift and Overhead Press. Train 5 days per week with 3 x lower body days, and 2 x upper body days.

Muscle Building

Wellness

Gym Lifts Program 1 - 5 Day

This 16 week block is designed to build strength, muscle and peak you at the end of a with a Squat, Bench Press, Deadlift and Overhead Press. Train 4 days per week with 2 x lower body days, and 2 x upper body days.

Gym Lifts Program 1 - 4 Day

This 16 week block is designed to build strength, muscle and peak you at the end of a with a Squat, Bench Press, Deadlift and Overhead Press. Train 3 days per week with 1 x lower body day, and 1 x upper body day, and 1 x full body day.

Gym Lifts Program 1 - 3 Day

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Female Athlete Program 1 - 5 Day

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Female Athlete Program 1 - 4 Day

This 16 week block is designed to build strength, muscle and peak you at the end of a with a Squat, Bench Press, Deadlift and Overhead Press. Train 3 days per week with 2 x lower body days, and 1 x upper body days.

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Female Athlete Program 1 - 3 Day

This 16 week block is designed to build strength, muscle and peak you at the end of a with a Squat, Bench Press and Deadlift. Train 5 days per week with 3 x lower body days, and 2 x upper body days.

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Powerlifting : Program 2 - 5 Day 

Program 2: Phase 1

Program 2: Phase 2

Program 2: Phase 3

Program 2: Phase 4

This 16 week block is designed to build strength, muscle and peak you at the end of a with a Squat, Bench Press and Deadlift. Train 4 days per week with 2 x lower body days, and 2 x upper body days.

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Powerlifting : Program 2 - 4 Day  

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Powerlifting: Program 2 - 3 Day  

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Gym Lifts: Program 2 - 5 Day

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Gym Lifts: Program 2 - 4 Day 

Gym Lifts: Program 2 - 3 Day  

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Female Athlete: Program 2 - 5 Day

This 16 week block is designed to build strength, muscle and peak you at the end of a with a Squat, Bench Press, Deadlift and Overhead Press. Train 4 days per week with 2 x lower body days, 1 x upper body day, and 1 x full body day.

Program 2-5 (2).jpg

Female Athlete: Program 2 - 4 Day 

This 16 week block is designed to build strength, muscle and peak you at the end of a with a Squat, Bench Press and Deadlift. Train 3 days per week with 2 x lower body days, and 1 x upper body day.

Female Athlete: Program 2 - 3 Day

Powerlifting: Program 3 - 5 Day

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Powerlifting: Program 3 - 4 Day

Powerlifting: Program 3 - 3 Day

Gym Lifts: Program 3 - 5 Day

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Gym Lifts: Program 3 - 4 Day

Gym Lifts: Program 3 - 3 Day

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Female Athlete: Program 3 - 5 Day

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Female Athlete: Program 3 - 4 Day

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Female Athlete: Program 3 - 3 Day

Powerlifting: Program 4 - 5 Day

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Powerlifting: Program 4 - 4 Day

Powerlifting: Program 4 - 3 Day

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Gym Lifts: Program 4 - 5 Day

Gym Lifts: Program 4 - 4 Day

Gym Lifts: Program 4 - 3 Day

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Female Athlete: Program 4 - 5 Day

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Female Athlete: Program 4 - 4 Day

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Female Athlete: Program 4 - 3 Day

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Powerlifting: Program 5 - 5 Day

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Powerlifting: Program 5 - 4 Day

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Powerlifting: Program 5 - 3 Day

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Gym Lifts: Program 5 - 5 Day

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Gym Lifts: Program 5 - 4 Day

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Gym Lifts: Program 5 - 3 Day

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Female Athlete: Program 5 - 5 Day

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Female Athlete: Program 5 - 4 Day

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Female Athlete: Program 5 - 3 Day

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