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construyendo el monolito versión toplane

by Gabriel E.
8 athletes joined
5.0
(1 rating)

Program Description

estar fuerts WITH THE BIG 4

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 22, 2024 06:25
  • Last Edited
    Jun 18, 2025 12:56

Summary

Embark on a transformative 6-week journey with "construyendo el monolito versión toplane," designed for dedicated lifters looking to enhance their strength and physique. This 4-day program strategically combines compound movements like squats, deadlifts, and military presses to build a solid foundation while incorporating bodyweight exercises for functional strength. Expect to push your limits and see real results as you tackle high-intensity sets tailored for both beginners and experienced athletes. Get ready to elevate your training and sculpt your ideal physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.1%
Quadriceps
11.7%
Upper Back
11.4%
Front Delts
10.2%
Glutes
9.7%
Hamstrings
8%
Chest
8%
Lats
7.8%
Middle Delts
5.8%
Lower Back
3.2%
Adductors
3.1%
Abs
2.9%
Biceps
1.9%
Rear Delts
1%
Forearms
0.5%
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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
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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
Squat (Barbell)
5
5 reps
77.5%
2
Military Press (Barbell)
2
5 reps
77.5%
3
Military Press (Barbell)
1
AMRAP
70%
4
Chin-Up (Bodyweight)
1
100 reps
-
5
Lu Raise
1
50 reps
-
6
Dip (Bodyweight)
1
100-200 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
77.5%
2
Military Press (Barbell)
2
5 reps
77.5%
3
Military Press (Barbell)
1
AMRAP
70%
4
Chin-Up (Bodyweight)
1
100 reps
-
5
Lu Raise
1
50 reps
-
6
Dip (Bodyweight)
1
100-200 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
77.5%
2
Military Press (Barbell)
2
5 reps
77.5%
3
Military Press (Barbell)
1
AMRAP
70%
4
Chin-Up (Bodyweight)
1
100 reps
-
5
Lu Raise
1
50 reps
-
6
Dip (Bodyweight)
1
100-200 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Military Press (Barbell)
2
5 reps
80%
3
Military Press (Barbell)
1
AMRAP
75%
4
Chin-Up (Bodyweight)
1
100 reps
-
5
Lu Raise
1
50 reps
-
6
Dip (Bodyweight)
1
100-200 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Military Press (Barbell)
2
5 reps
80%
3
Military Press (Barbell)
1
AMRAP
75%
4
Chin-Up (Bodyweight)
1
100 reps
-
5
Lu Raise
1
50 reps
-
6
Dip (Bodyweight)
1
100-200 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Military Press (Barbell)
2
5 reps
80%
3
Military Press (Barbell)
1
AMRAP
75%
4
Chin-Up (Bodyweight)
1
100 reps
-
5
Lu Raise
1
50 reps
-
6
Dip (Bodyweight)
1
100-200 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Deadlift (Deficit)
1
AMRAP
75%
3
Bench Press (Barbell)
5
5 reps
77.5%
4
Barbell Row
4
10 reps
-
5
Bicep Curl (Dumbbell)
1
100 reps
-
6
Back Extension
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Deadlift (Deficit)
1
AMRAP
75%
3
Bench Press (Barbell)
5
5 reps
77.5%
4
Barbell Row
4
10 reps
-
5
Bicep Curl (Dumbbell)
1
100 reps
-
6
Back Extension
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
80%
2
Deadlift (Deficit)
1
AMRAP
75%
3
Bench Press (Barbell)
5
5 reps
77.5%
4
Barbell Row
4
10 reps
-
5
Bicep Curl (Dumbbell)
1
100 reps
-
6
Back Extension
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
82.5%
2
Deadlift (Deficit)
1
AMRAP
80%
3
Bench Press (Barbell)
5
5 reps
80%
4
Barbell Row
4
10 reps
-
5
Bicep Curl (Dumbbell)
1
100 reps
-
6
Back Extension
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
82.5%
2
Deadlift (Deficit)
1
AMRAP
80%
3
Bench Press (Barbell)
5
5 reps
80%
4
Barbell Row
4
10 reps
-
5
Bicep Curl (Dumbbell)
1
100 reps
-
6
Back Extension
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
82.5%
2
Deadlift (Deficit)
1
AMRAP
80%
3
Bench Press (Barbell)
5
5 reps
80%
4
Barbell Row
4
10 reps
-
5
Bicep Curl (Dumbbell)
1
100 reps
-
6
Back Extension
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
20 reps
80%
60%
2
Military Press (Barbell)
2
5 reps
77.5%
3
Military Press (Barbell)
1
AMRAP
70%
4
Chin-Up (Weighted)
3
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
100 reps
-
6
Lu Raise
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
20 reps
80%
60%
2
Military Press (Barbell)
2
5 reps
77.5%
3
Military Press (Barbell)
1
AMRAP
70%
4
Chin-Up (Weighted)
3
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
100 reps
-
6
Lu Raise
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
20 reps
80%
60%
2
Military Press (Barbell)
2
5 reps
77.5%
3
Military Press (Barbell)
1
AMRAP
70%
4
Chin-Up (Weighted)
3
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
100 reps
-
6
Lu Raise
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
20 reps
82.5%
60%
2
Military Press (Barbell)
2
5 reps
80%
3
Military Press (Barbell)
1
AMRAP
75%
4
Chin-Up (Weighted)
3
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
100 reps
-
6
Lu Raise
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
20 reps
82.5%
60%
2
Military Press (Barbell)
2
5 reps
80%
3
Military Press (Barbell)
1
AMRAP
75%
4
Chin-Up (Weighted)
3
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
100 reps
-
6
Lu Raise
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
20 reps
82.5%
60%
2
Military Press (Barbell)
2
5 reps
80%
3
Military Press (Barbell)
1
AMRAP
75%
4
Chin-Up (Weighted)
3
1
1
5 reps
5 reps
5 reps
RPE 8
RPE 9
RPE 10
5
Shrug (Dumbbell)
1
100 reps
-
6
Lu Raise
1
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
7-10 reps
7-10 reps
7-10 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Deadlift (Deficit)
2
5 reps
85%
7
Suitcase Deadlift
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
7-10 reps
7-10 reps
7-10 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Deadlift (Deficit)
2
5 reps
85%
7
Suitcase Deadlift
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
7-10 reps
7-10 reps
7-10 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Deadlift (Deficit)
2
5 reps
85%
7
Suitcase Deadlift
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
7-10 reps
7-10 reps
7-10 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Deadlift (Deficit)
2
5 reps
87.5%
7
Suitcase Deadlift
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
7-10 reps
7-10 reps
7-10 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Deadlift (Deficit)
2
5 reps
87.5%
7
Suitcase Deadlift
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
7-10 reps
7-10 reps
7-10 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
3
Skull Crusher (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
4
French Press
1
1
12 reps
12 reps
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Deadlift (Deficit)
2
5 reps
87.5%
7
Suitcase Deadlift
1
AMRAP
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
77.5%
2
Military Press (Barbell)
2 Sets
5 Reps
77.5%
3
Military Press (Barbell)
1 Set
AMRAP
70%
4
Chin-Up (Bodyweight)
1 Set
100 Reps
-
5
Lu Raise
1 Set
50 Reps
-
6
Dip (Bodyweight)
1 Set
100-200 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
80%
2
Deadlift (Deficit)
1 Set
AMRAP
75%
3
Bench Press (Barbell)
5 Sets
5 Reps
77.5%
4
Barbell Row
4 Sets
10 Reps
-
5
Bicep Curl (Dumbbell)
1 Set
100 Reps
-
6
Back Extension
1 Set
100 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
1 Set
5 Reps
20 Reps
80%
60%
2
Military Press (Barbell)
2 Sets
5 Reps
77.5%
3
Military Press (Barbell)
1 Set
AMRAP
70%
4
Chin-Up (Weighted)
3 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@8
@9
@10
5
Shrug (Dumbbell)
1 Set
100 Reps
-
6
Lu Raise
1 Set
50 Reps
-
Day 4
1
Dip (Weighted)
1 Set
1 Set
1 Set
7-10 Reps
7-10 Reps
7-10 Reps
@8
@9
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
3
Skull Crusher (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
4
French Press
1 Set
1 Set
12 Reps
12 Reps
@9
@10
5
Tricep Pushdown (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
6
Deadlift (Deficit)
2 Sets
5 Reps
85%
7
Suitcase Deadlift
1 Set
AMRAP
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Gabriel E.Age 21, Man
10 months ago
3 weeks complete
3 years of prior experience
More than expected strength gains
As expected muscle gains
No modifications
Recommend this program for strength focused athletes.