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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
    Jun 18, 2025 11:41

Summary

Unleash your potential with the **castor!!** program, a comprehensive 4-week strength training journey designed for dedicated lifters. With three focused sessions each week, you'll target major muscle groups through a mix of machine, bodyweight, and free weight exercises, including Leg Press, Bulgarian Split Squats, and Bent Over Rows. This program emphasizes progressive overload to build strength and muscle definition, ensuring you stay challenged and engaged. Get ready to elevate your fitness game and achieve your goals!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
#
Exercise
Sets
Reps
Intensity
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
Week 1
1 / 4 Weeks
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