IntermediateFree

MONKEY MAN - Street lifter program

Felix is small· Mar 2025

4athletes running this program

iOS & Android

Overview

Length

8 weeks

Days / week

5 days

Level

Intermediate

Goal

Muscle, Strength, Athletics, Bodyweight Fitness

Equipment

Full Gym

Session length

90 min

This program's made to increase strength in the Squat, Chin up/Pull up, and Dip with enough body building work to facilitate a well rounded look. Basically a Streetlifting program without the muscle up. Monkey Man consist of a 4 day upper lower split along with an optional pump day to pull up any weak links. This is split into 2 distinct phases. I recommend this program be run in a slight caloric surplus thought but a cut can be run in the last 4 weeks to maximize strength to weight ratios on the Body weight movements. The first 4 week is focused on increasing muscle mass and getting good practice with relatively tough weights on the "competition" movements. The last 4 weeks are still ganna grow you but the volume gets lower and the RPE gets higher. This should allow for a minor PRs after running the program once and should be a sustainable way to program for many months. On the Pump day, feel free to chance the movements as you see fit, this is to shore up personal weaknesses. I recommend traditional fluffy bodybuilding work that wont interfere with the main movements of the program. I also highly recommend 2-4 sessions of steady state cardio a week for general health benefits and to have a nice aerobic base to get thru the sessions quickly. *NOTE- The Pull up and Squat get maxed out at the end of the 8 weeks but the Dips are pushed for a 3RM. This is targeted at people new to heavy weighted dips. Technique breakdown is very likely occur and relatively dangerous without proper practice. If you are running this for a second time or have experience with dips feel free to try for a 1RM.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on gaining both size and strength

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

12.2%

Quadriceps

11.7%

Hamstrings

11.7%

Glutes

10.3%

Biceps

8.6%

Upper Back

7.5%

Front Delts

7.4%

Lats

6.8%

Chest

Abs

5.1%

Forearms

3.5%

Lower Back

2.8%

Adductors

2.4%

Middle Delts

Calves

1.3%

Abductors

0.7%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	High Bar Squat (Barbell)	3	8–12 reps	@7
Superset
2A	Romanian Deadlift (Barbell)	3	10–15 reps	@7
2B	Hanging Leg Raise	2	AMRAP	—
3	Leg Extension	3	10–20 reps	@7
4	Hamstring Curl	3	10–20 reps	@7

#	Exercise	Sets	Reps	Load
1	Pull-Up (Weighted)	5	3–6 reps	@7
2	Incline Bench Press (Dumbbell)	3	10–15 reps	@7
3	Seated Row (Machine)	3	10–20 reps	@7
Superset
4A	Bicep Curl (Dumbbell)	3	10–20 reps	@10
4B	Skull Crusher (Dumbbell)	3	10–20 reps	@10

#	Exercise	Sets	Reps	Load
1	High Bar Squat (Barbell)	5	3–6 reps	@7
2	Romanian Deadlift (Barbell)	3	10–15 reps	@7
3	Leg Extension	3	10–20 reps	@7
4	Hamstring Curl	3	10–20 reps	@7

#	Exercise	Sets	Reps	Load
1	Dip (Weighted)	5	3–6 reps	@7
Superset
2A	Lat Pulldown	3	10–15 reps	@7
2B	Push Up (Weighted)	3	10–15 reps	@7
Superset
3A	Hammer Curl (Dumbbell)	3	10–20 reps	@7
3B	French Press	3	10–20 reps	@7

#	Exercise	Sets	Reps	Load
1	Seated Shoulder Press (Dumbbell)	3	5–10 reps	@7
Superset
2A	Overhead Tricep Extension (Cable)	3	10–15 reps	@7
2B	Tricep Pushdown (Cable)	3	10–15 reps	@7
Superset
3A	Leg Press (45 Degrees)	3	10–15 reps	@7
3B	Calf Raise (Leg Press)	3	10–20 reps	@7
Superset
4A	Reverse Bicep Curl (Dumbbell)	3	10–20 reps	@7
4B	Bicep Curl (Dumbbell)	3	10–20 reps	@7

Weeks 2–8 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, MONKEY MAN - Street lifter program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 8 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

MONKEY MAN - Street lifter program is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

MONKEY MAN - Street lifter program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

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