Monolith
Efficient and Intense hypertrophy plan focused on chest and arms
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 6–8 reps |
| 2 | Incline Bench Press (Dumbbell) | 3 | 8–10 reps |
| 3 | Dip (Bodyweight) | 3 | AMRAP |
| 4 | Tricep Pushdown (Cable) | 3 | 12–15 reps |
| 5 | Overhead Extension (Dumbbell) | 3 | 12–15 reps |
| 6 | Chest Fly (Cable) | 2 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bent Over Row (Barbell) | 4 | 8–10 reps |
| 2 | Lat Pulldown | 3 | 10–12 reps |
| 3 | Chest Supported Row (Dumbbell) | 3 | 12 reps |
| 4 | Bicep Curl (Barbell) | 3 | 10–12 reps |
| 5 | Incline Curl (Dumbbell) | 3 | 12–15 reps |
| 6 | Face Pull | 2 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Incline Bench Press (Dumbbell) | 3 | 12 reps |
| 1B | Chest Fly (Cable) | 3 | 12 reps |
| Superset | |||
| 2A | Bench Press (Close Grip) | 3 | 10–12 reps |
| 2B | Bicep Curl (EZ Bar) | 3 | 10–12 reps |
| Superset | |||
| 3A | Skull Crusher | 3 | 12 reps |
| 3B | Hammer Curl | 3 | 12 reps |
| Superset | |||
| 4A | Tricep Pushdown (Cable) | 3 | 15–20 reps |
| 4B | Preacher Curl (Dumbbell) | 3 | 15–20 reps |
| Superset | |||
| 5A | Push Up | 2 | AMRAP |
| 5B | Bicep Curl (Dumbbell) | 2 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Overhead Press (Barbell) | 4 | 6–8 reps |
| 2 | Lateral Raise (Dumbbell) | 4 | 15 reps |
| 3 | Rear Delt Fly (Dumbbell) | 3 | 15–20 reps |
| 4 | Front Raise | 3 | 12 reps |
| 5 | Hanging Leg Raise | 3 | 15 reps |
| 6 | Wood Chop | 3 | 12 reps |
| 7 | Plank | 2 | 1 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 6–8 reps |
| 2 | Romanian Deadlift (Barbell) | 3 | 10–12 reps |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 10–12 reps |
| 4 | Glute Bridge (Barbell) | 3 | 10–12 reps |
| 5 | Standing Calf Raise | 3 | 20 reps |
| 6 | Seated Calf Raise | 2 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Incline Bench Press (Barbell) | 4 | 10–12 reps |
| 2 | Cable Crossover | 3 | 15 reps |
| 3 | Bicep Curl (EZ Bar) | 3 | 12 reps |
| 4 | Tricep Pushdown (Cable) | 3 | 15 reps |
| 5 | Concentration Curl | 3 | 15 reps |
| 6 | Single Arm Overhead Tricep Extension | 3 | 15 reps |
| 7 | Chest Fly (Cable) | 2 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Active Rest Or Circuit | 1 | 1 rep |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Monolith is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a garage 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 40 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.
Monolith is structured around 7 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Monolith 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.
Get started
