castor!!

by j T.

1 athletes joined

Program Description

gaining strength and muscle mass

Program Overview

Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jan 02, 2025 10:25
Last Edited
Jan 02, 2025 11:20

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Bench Press (Barbell)

3

5 reps

RPE 7.5

2

Dip (Bodyweight)

2

8 reps

RPE 7.5

3

Bicep Curl (Dumbbell)

3

8 reps

RPE 7.5

4

V-Handle Tricep Pushdown (Cable)

3

12 reps

RPE 8

5

Hammer Curl (Cable)

3

12 reps

RPE 8

Day 1

1

Bench Press (Barbell)

3

5 reps

RPE 7.5

2

Dip (Bodyweight)

2

8 reps

RPE 7.5

3

Bicep Curl (Dumbbell)

3

8 reps

RPE 7.5

4

V-Handle Tricep Pushdown (Cable)

3

12 reps

RPE 8

5

Hammer Curl (Cable)

3

12 reps

RPE 8

Day 1

1

Bench Press (Barbell)

3

5 reps

RPE 7.5

2

Dip (Bodyweight)

2

8 reps

RPE 7.5

3

Bicep Curl (Dumbbell)

3

8 reps

RPE 7.5

4

V-Handle Tricep Pushdown (Cable)

3

12 reps

RPE 8

5

Hammer Curl (Cable)

3

12 reps

RPE 8

Day 1

1

Bench Press (Barbell)

3

5 reps

RPE 7.5

2

Dip (Bodyweight)

2

8 reps

RPE 7.5

3

Bicep Curl (Dumbbell)

3

8 reps

RPE 7.5

4

V-Handle Tricep Pushdown (Cable)

3

12 reps

RPE 8

5

Hammer Curl (Cable)

3

12 reps

RPE 8

Day 2

1

Leg Press

3

8 reps

RPE 7.5

2

Bulgarian Split Squat (Dumbbell)

3

8 reps

RPE 7.5

3

Leg Curl

3

12 reps

RPE 8

4

Back Extension

3

12 reps

RPE 8

Day 2

1

Leg Press

3

8 reps

RPE 7.5

2

Bulgarian Split Squat (Dumbbell)

3

8 reps

RPE 7.5

3

Leg Curl

3

12 reps

RPE 8

4

Back Extension

3

12 reps

RPE 8

Day 2

1

Leg Press

3

8 reps

RPE 7.5

2

Bulgarian Split Squat (Dumbbell)

3

8 reps

RPE 7.5

3

Leg Curl

3

12 reps

RPE 8

4

Back Extension

3

12 reps

RPE 8

Day 2

1

Leg Press

3

8 reps

RPE 7.5

2

Bulgarian Split Squat (Dumbbell)

3

8 reps

RPE 7.5

3

Leg Curl

3

12 reps

RPE 8

4

Back Extension

3

12 reps

RPE 8

Day 3

1

Bent Over Row (Barbell)

2

8 reps

RPE 7.5

2

Wide Grip Pull-Up

3

10 reps

RPE 7.5

3

Shoulder Press (Machine)

3

10 reps

RPE 7.5

4

Single Arm Row (Cable)

2

12 reps

RPE 8

5

One Arm Lateral Raise (Cable)

3

15 reps

RPE 7.5

Day 3

1

Bent Over Row (Barbell)

2

8 reps

RPE 7.5

2

Wide Grip Pull-Up

3

10 reps

RPE 7.5

3

Shoulder Press (Machine)

3

10 reps

RPE 7.5

4

Single Arm Row (Cable)

2

12 reps

RPE 8

5

One Arm Lateral Raise (Cable)

3

15 reps

RPE 7.5

Day 3

1

Bent Over Row (Barbell)

2

8 reps

RPE 7.5

2

Wide Grip Pull-Up

3

10 reps

RPE 7.5

3

Shoulder Press (Machine)

3

10 reps

RPE 7.5

4

Single Arm Row (Cable)

2

12 reps

RPE 8

5

One Arm Lateral Raise (Cable)

3

15 reps

RPE 7.5

Day 3

1

Bent Over Row (Barbell)

2

8 reps

RPE 7.5

2

Wide Grip Pull-Up

3

10 reps

RPE 7.5

3

Shoulder Press (Machine)

3

10 reps

RPE 7.5

4

Single Arm Row (Cable)

2

12 reps

RPE 8

5

One Arm Lateral Raise (Cable)

3

15 reps

RPE 7.5

Day 2

1

Leg Press

3 Sets

8 Reps

@7.5

2

Bulgarian Split Squat (Dumbbell)

3 Sets

8 Reps

@7.5

3

Leg Curl

3 Sets

12 Reps

@8

4

Back Extension

3 Sets

12 Reps

@8

Day 3

1

Bent Over Row (Barbell)

2 Sets

8 Reps

@7.5

2

Wide Grip Pull-Up

3 Sets

10 Reps

@7.5

3

Shoulder Press (Machine)

3 Sets

10 Reps

@7.5

4

Single Arm Row (Cable)

2 Sets

12 Reps

@8

5

One Arm Lateral Raise (Cable)

3 Sets

15 Reps

@7.5

Day 1

1

Bench Press (Barbell)

3 Sets

5 Reps

@7.5

2

Dip (Bodyweight)

2 Sets

8 Reps

@7.5

3

Bicep Curl (Dumbbell)

3 Sets

8 Reps

@7.5

4

V-Handle Tricep Pushdown (Cable)

3 Sets

12 Reps

@8

5

Hammer Curl (Cable)

3 Sets

12 Reps

@8