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Become monstrous

by TSDLifts

Program Description

This program is designed to build both strength and size to turn you into a monster program is best done on a calorie surplus after 6 weeks test your maxes and run the cycle again. Why be aesthetic when you can be monstrous

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 20, 2024 06:30
  • Last Edited
    Nov 29, 2024 12:19

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Abs
14.3%
Quadriceps
10.7%
Glutes
9.1%
Hamstrings
9.1%
Triceps
8.8%
Front Delts
8.2%
Upper Back
7.3%
Biceps
5.8%
Middle Delts
5.8%
Chest
5.5%
Lats
4.9%
Lower Back
3.4%
Abductors
1.8%
Rear Delts
1.8%
Adductors
1.2%
Forearms
1.2%
Calves
1%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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GooglePlay
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
12-15 reps
-
3
Seal Row
3
8-10 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Chest Supported Row (Machine)
3
12-15 reps
-
6
Shrug (Barbell)
3
10-12 reps
-
7
Lying Leg Raise
4
15 reps
-
8
Knee Raise (Captain's Chair)
4
15 reps
-
9
Abs Crunch (Machine)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
12-15 reps
-
3
Seal Row
3
8-10 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Chest Supported Row (Machine)
3
12-15 reps
-
6
Shrug (Barbell)
3
10-12 reps
-
7
Lying Leg Raise
4
15 reps
-
8
Knee Raise (Captain's Chair)
4
15 reps
-
9
Abs Crunch (Machine)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
12-15 reps
-
3
Seal Row
3
8-10 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Chest Supported Row (Machine)
3
12-15 reps
-
6
Shrug (Barbell)
3
10-12 reps
-
7
Lying Leg Raise
4
15 reps
-
8
Knee Raise (Captain's Chair)
4
15 reps
-
9
Abs Crunch (Machine)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
12-15 reps
-
3
Seal Row
3
8-10 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Chest Supported Row (Machine)
3
12-15 reps
-
6
Shrug (Barbell)
3
10-12 reps
-
7
Lying Leg Raise
4
15 reps
-
8
Knee Raise (Captain's Chair)
4
15 reps
-
9
Abs Crunch (Machine)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
12-15 reps
-
3
Seal Row
3
8-10 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Chest Supported Row (Machine)
3
12-15 reps
-
6
Shrug (Barbell)
3
10-12 reps
-
7
Lying Leg Raise
4
15 reps
-
8
Knee Raise (Captain's Chair)
4
15 reps
-
9
Abs Crunch (Machine)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
12-15 reps
-
3
Seal Row
3
8-10 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Chest Supported Row (Machine)
3
12-15 reps
-
6
Shrug (Barbell)
3
10-12 reps
-
7
Lying Leg Raise
4
15 reps
-
8
Knee Raise (Captain's Chair)
4
15 reps
-
9
Abs Crunch (Machine)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Front Raise
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Front Raise
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Front Raise
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Front Raise
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Front Raise
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Front Raise
3
15 reps
-
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Bicep Curl (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Split Squat (Dumbbell)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Lying Leg Curl
3
12-15 reps
-
7
Hip Abductor (Machine)
3
12-15 reps
-
8
Seated Calf Raise
2
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Split Squat (Dumbbell)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Lying Leg Curl
3
12-15 reps
-
7
Hip Abductor (Machine)
3
12-15 reps
-
8
Seated Calf Raise
2
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Split Squat (Dumbbell)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Lying Leg Curl
3
12-15 reps
-
7
Hip Abductor (Machine)
3
12-15 reps
-
8
Seated Calf Raise
2
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Split Squat (Dumbbell)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Lying Leg Curl
3
12-15 reps
-
7
Hip Abductor (Machine)
3
12-15 reps
-
8
Seated Calf Raise
2
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Split Squat (Dumbbell)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Lying Leg Curl
3
12-15 reps
-
7
Hip Abductor (Machine)
3
12-15 reps
-
8
Seated Calf Raise
2
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Split Squat (Dumbbell)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Lying Leg Curl
3
12-15 reps
-
7
Hip Abductor (Machine)
3
12-15 reps
-
8
Seated Calf Raise
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Military Press (Barbell)
3
8 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
-
5
Skull Crusher (Barbell)
3
12-15 reps
-
6
Overhead Extension (Dumbbell)
3
12-15 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Military Press (Barbell)
3
8 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
-
5
Skull Crusher (Barbell)
3
12-15 reps
-
6
Overhead Extension (Dumbbell)
3
12-15 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Military Press (Barbell)
3
8 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
-
5
Skull Crusher (Barbell)
3
12-15 reps
-
6
Overhead Extension (Dumbbell)
3
12-15 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Military Press (Barbell)
3
8 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
-
5
Skull Crusher (Barbell)
3
12-15 reps
-
6
Overhead Extension (Dumbbell)
3
12-15 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Military Press (Barbell)
3
8 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
-
5
Skull Crusher (Barbell)
3
12-15 reps
-
6
Overhead Extension (Dumbbell)
3
12-15 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Military Press (Barbell)
3
8 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
-
5
Skull Crusher (Barbell)
3
12-15 reps
-
6
Overhead Extension (Dumbbell)
3
12-15 reps
-
7
Tricep Pushdown (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 8
2
Belt Squat
3
10-12 reps
-
3
Good Morning
3
10 reps
-
4
Lying Leg Raise
4
15 reps
-
5
Knee Raise (Captain's Chair)
4
15 reps
-
6
Abs Crunch (Machine)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 8
2
Belt Squat
3
10-12 reps
-
3
Good Morning
3
10 reps
-
4
Lying Leg Raise
4
15 reps
-
5
Knee Raise (Captain's Chair)
4
15 reps
-
6
Abs Crunch (Machine)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 8
2
Belt Squat
3
10-12 reps
-
3
Good Morning
3
10 reps
-
4
Lying Leg Raise
4
15 reps
-
5
Knee Raise (Captain's Chair)
4
15 reps
-
6
Abs Crunch (Machine)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 8
2
Belt Squat
3
10-12 reps
-
3
Good Morning
3
10 reps
-
4
Lying Leg Raise
4
15 reps
-
5
Knee Raise (Captain's Chair)
4
15 reps
-
6
Abs Crunch (Machine)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 8
2
Belt Squat
3
10-12 reps
-
3
Good Morning
3
10 reps
-
4
Lying Leg Raise
4
15 reps
-
5
Knee Raise (Captain's Chair)
4
15 reps
-
6
Abs Crunch (Machine)
4
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
8 reps
RPE 8
2
Belt Squat
3
10-12 reps
-
3
Good Morning
3
10 reps
-
4
Lying Leg Raise
4
15 reps
-
5
Knee Raise (Captain's Chair)
4
15 reps
-
6
Abs Crunch (Machine)
4
15 reps
-
Week 1
1 / 6 Weeks
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
3
Leg Press (45 Degrees)
3 Sets
10-12 Reps
-
4
Split Squat (Dumbbell)
3 Sets
12-15 Reps
-
5
Leg Extension
3 Sets
12-15 Reps
-
6
Lying Leg Curl
3 Sets
12-15 Reps
-
7
Hip Abductor (Machine)
3 Sets
12-15 Reps
-
8
Seated Calf Raise
2 Sets
25 Reps
-
Day 1
1
Deadlift (Barbell)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
12-15 Reps
-
3
Seal Row
3 Sets
8-10 Reps
-
4
Standing Pullover (Cable)
3 Sets
12-15 Reps
-
5
Chest Supported Row (Machine)
3 Sets
12-15 Reps
-
6
Shrug (Barbell)
3 Sets
10-12 Reps
-
7
Lying Leg Raise
4 Sets
15 Reps
-
8
Knee Raise (Captain's Chair)
4 Sets
15 Reps
-
9
Abs Crunch (Machine)
4 Sets
15 Reps
-
Day 5
1
Sumo Deadlift (Barbell)
3 Sets
8 Reps
@8
2
Belt Squat
3 Sets
10-12 Reps
-
3
Good Morning
3 Sets
10 Reps
-
4
Lying Leg Raise
4 Sets
15 Reps
-
5
Knee Raise (Captain's Chair)
4 Sets
15 Reps
-
6
Abs Crunch (Machine)
4 Sets
15 Reps
-
Day 2
1
Push Press (Barbell)
3 Sets
8 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
4
Front Raise
3 Sets
15 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
10-12 Reps
-
6
Hammer Curl
3 Sets
12-15 Reps
-
7
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
-
8
Bicep Curl (Dumbbell)
3 Sets
15 Reps
-
Day 4
1
Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
3
Military Press (Barbell)
3 Sets
8 Reps
@8
4
Chest Fly (Cable)
3 Sets
12-15 Reps
-
5
Skull Crusher (Barbell)
3 Sets
12-15 Reps
-
6
Overhead Extension (Dumbbell)
3 Sets
12-15 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-