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Ferrum Soldatus

by Gabriel E.
1 athletes joined

Program Description

Unleash your inner warrior with the Ferrum Soldatus program, a high-intensity, 4-day bodybuilding regimen designed for advanced lifters. Over the course of one week, you'll engage in a variety of compound and isolation exercises, including bench presses, weighted dips, and squats, all aimed at sculpting your physique and boosting strength. Each session lasts approximately 80 minutes, ensuring you maximize your gym time with focused, effective workouts. Prepare to challenge your limits and achieve impressive results with this comprehensive training plan!

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    80 minutes
  • Created
    Mar 19, 2026 07:38
  • Last Edited
    Mar 19, 2026 08:04
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.8%
Front Delts
12.8%
Biceps
10.6%
Chest
9.2%
Upper Back
8.7%
Lats
8.3%
Quadriceps
7.3%
Hamstrings
7.3%
Glutes
5.5%
Forearms
5%
Middle Delts
4.6%
Abs
2.8%
Rear Delts
2.3%
Adductors
1.4%
Lower Back
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
15-50 reps
8-12 reps
-
-
2
Dip (Weighted)
1
2
15-50 reps
8-12 reps
-
-
3
French Press
2
12-20 reps
-
4
Lu Raise
1
2
12-20 reps
12-20 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
2
5-8 reps
8-10 reps
-
-
2
Single Arm Iso Row
3
10-12 reps
-
3
Lat Pulldown (Neutral Grip)
2
8-10 reps
-
4
Incline Curl (Dumbbell)
2
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Machine)
2
12-15 reps
-
1B
Dip (Bodyweight)
2
AMRAP
-
2
Squat (Barbell)
1
2
20-20 reps
8-12 reps
-
-
3
Leg Extension
2
12-20 reps
-
4
Romanian Deadlift (Barbell)
3
8-10 reps
-
5
Leg Curl
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
4 mins
-
2
Incline Curl (Dumbbell)
3
20-30 reps
-
3
Preacher Curl (Dumbbell)
2
20-30 reps
-
4
Skull Crusher (Barbell)
2
10-12 reps
-
5
Tricep Pushdown (Cable)
2
12-15 reps
-
6
Lu Raise
2
12-20 reps
-
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
15-50 Reps
8-12 Reps
-
-
2
Dip (Weighted)
1 Set
2 Sets
15-50 Reps
8-12 Reps
-
-
3
French Press
2 Sets
12-20 Reps
-
4
Lu Raise
1 Set
2 Sets
12-20 Reps
12-20 Reps
-
-
Day 2
1
Chin-Up (Weighted)
2 Sets
2 Sets
5-8 Reps
8-10 Reps
-
-
2
Single Arm Iso Row
3 Sets
10-12 Reps
-
3
Lat Pulldown (Neutral Grip)
2 Sets
8-10 Reps
-
4
Incline Curl (Dumbbell)
2 Sets
20-30 Reps
-
Day 3
1A
Chest Fly (Machine)
2 Sets
12-15 Reps
-
1B
Dip (Bodyweight)
2 Sets
AMRAP
-
2
Squat (Barbell)
1 Set
2 Sets
20-20 Reps
8-12 Reps
-
-
3
Leg Extension
2 Sets
12-20 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
5
Leg Curl
2 Sets
12-15 Reps
-
Day 4
1
Farmer's Walk (Weighted)
1 Set
4 mins
-
2
Incline Curl (Dumbbell)
3 Sets
20-30 Reps
-
3
Preacher Curl (Dumbbell)
2 Sets
20-30 Reps
-
4
Skull Crusher (Barbell)
2 Sets
10-12 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
-
6
Lu Raise
2 Sets
12-20 Reps
-