Discover athlete Tavi Castro's training plan.

Tavi Castro's training plan is done six times a week, resting only on Sunday.

This athlete trains each muscle group twice a week, excluding legs, and uses a high training volume. Perform between 3 to 4 sets per exercise and the number of repetitions normally varies between 8 to 12 reps, and apply the dropset technique in some movements.

For cardio training, Tavi Castro prefers HIIT protocol, using it on Fridays at the end of training.

Discover this athlete's complete training plan.

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Monday ? Legs

• Wide squat ? 3 sets x 8 reps (1)
• Narrow squat ? 3 sets x 8 reps (2)
• Deadlift with straight legs ? 4 sets x 8 reps
• Wide press ? 3 sets x 8 reps (1)
• Narrow press ? 3 sets x 8 reps (2)
• Leg Curl ? 3 sets x drop set
• Leg Extension ? 3 sets x drop set

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Tuesday ? Chest and Biceps

• Flat bench press ? 3 sets x 8 reps
• Incline bench press ? 3 sets x 8 reps
• Weighted funds ? 3 sets x drop set
• Dumbbell chest press ? 3 sets x 8 reps
• Incline Dumbbell Chest Press ? 3 sets x 8 reps
• Barbell bicep curl ? 3 sets x 12 reps
• Hammer Curl ? 3 sets x 12 reps
• Curl in cables ? 3 sets x drop set

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Wednesday ? Back and Trapezius

• Dead weight ? 3 sets x 8 reps
• Barbell row ? 3 sets x 8 reps
• V-bar row ? 3 sets x 8 reps
• Rowing on the machine ? 3 sets x dropset
• Barbell Shrinkage ? 4 sets x 8 reps
• Dumbbell shrug ? 4 sets x 8 reps

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Thursday ? Shoulders, Triceps and ABS

• Military Press ? 3 sets x 8 reps
• High Row ? 3 sets x 8 reps
• Sides ? 3 sets x dropset
• Inverted Peck Deck ? 3 sets x dropset
• Tricep with overhead bar ? 3 sets x 12 reps
• Tricep extension on the front machine ? 3 sets x 12 reps
• Tricep extension under head ? 3 sets x 12 reps
• Pray ? 3 sets x 12 reps
• Standing Crunch with Cable ? 3 sets x 12 reps
• Lifting legs with weight ? 3 sets x 12 reps

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Friday ? Chest, calves and HIIT

• Incline dumbbell splits ? 3 sets x 12 reps
• Dumbbell splits ? 3 sets x 12 reps
• Slanted openings with cables ? 3 sets x 12 reps
• Peck-Deck ? 3 sets x 12 reps
• Standing calf raise ? 4 sets x dropset
• Incline calf raise ? 4 sets x dropset
• HIIT ? 20 minutes

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Saturday? Back and ABS

• Wide grip lifts ? 3 sets x 12 reps
• Pulldown with wide grip ? 3 sets x 12 reps
• Pulldown with short grip ? 3 sets x 12 reps
• Pulldown Machine ? 3 sets x dropset
• Crunches ? 3 sets x 30 repetitions
• ABS row ? 3 sets x 30 repetitions
• Leg elevation ? 3 sets x 30 repetitions

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(1) The Wide Squat and Wide Press refer to the placement of the feet, in this variation of the exercise the placement of the feet will be further apart than the traditional one.

(2) The narrow squat and the narrow press refer to the placement of the feet, in this variation of the exercise the placement of the feet will be closer than normal.

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Information taken from the Official Website – tavicastro.nl

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