Program Description
The Monolith Hypertrophy System is a 12-week, high-frequency, high-intensity muscle-building program designed for maximum upper-body development. This program prioritizes chest and arms while reducing lower body volume to a single focused leg day per week. Ideal for lifters who want to sculpt an elite, machine-like physique with massive upper-body hypertrophy.
Program Overview
- LevelNovice
- GoalMuscle & Sculpting, Powerbuilding, Bodybuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedMar 24, 2025 09:37
- Last EditedJun 18, 2025 10:37
Summary
Unleash your strength with the Monolith program, a comprehensive 12-week training regimen designed for dedicated lifters. With daily workouts, this program focuses on building muscle and enhancing performance through a variety of compound and isolation exercises, including barbell bench presses, bent-over rows, and tricep pushdowns. Each session is meticulously crafted to maximize gains and keep you engaged, ensuring you push your limits every day. Equip your garage gym and prepare to transform your physique and strength like never before!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 1
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
-
1B
Chest Fly (Cable)
3
12 reps
-
2A
Bench Press (Close Grip)
3
10-12 reps
-
2B
Bicep Curl (EZ Bar)
3
10-12 reps
-
3A
Skull Crusher
3
12 reps
-
3B
Hammer Curl
3
12 reps
-
4A
Tricep Pushdown (Cable)
3
15-20 reps
-
4B
Preacher Curl (Dumbbell)
3
15-20 reps
-
5A
Push Up
2
AMRAP
-
5B
Bicep Curl (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
-
1B
Chest Fly (Cable)
3
12 reps
-
2A
Bench Press (Close Grip)
3
10-12 reps
-
2B
Bicep Curl (EZ Bar)
3
10-12 reps
-
3A
Skull Crusher
3
12 reps
-
3B
Hammer Curl
3
12 reps
-
4A
Tricep Pushdown (Cable)
3
15-20 reps
-
4B
Preacher Curl (Dumbbell)
3
15-20 reps
-
5A
Push Up
2
AMRAP
-
5B
Bicep Curl (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
-
1B
Chest Fly (Cable)
3
12 reps
-
2A
Bench Press (Close Grip)
3
10-12 reps
-
2B
Bicep Curl (EZ Bar)
3
10-12 reps
-
3A
Skull Crusher
3
12 reps
-
3B
Hammer Curl
3
12 reps
-
4A
Tricep Pushdown (Cable)
3
15-20 reps
-
4B
Preacher Curl (Dumbbell)
3
15-20 reps
-
5A
Push Up
2
AMRAP
-
5B
Bicep Curl (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
-
1B
Chest Fly (Cable)
3
12 reps
-
2A
Bench Press (Close Grip)
3
10-12 reps
-
2B
Bicep Curl (EZ Bar)
3
10-12 reps
-
3A
Skull Crusher
3
12 reps
-
3B
Hammer Curl
3
12 reps
-
4A
Tricep Pushdown (Cable)
3
15-20 reps
-
4B
Preacher Curl (Dumbbell)
3
15-20 reps
-
5A
Push Up
2
AMRAP
-
5B
Bicep Curl (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
-
1B
Chest Fly (Cable)
3
12 reps
-
2A
Bench Press (Close Grip)
3
10-12 reps
-
2B
Bicep Curl (EZ Bar)
3
10-12 reps
-
3A
Skull Crusher
3
12 reps
-
3B
Hammer Curl
3
12 reps
-
4A
Tricep Pushdown (Cable)
3
15-20 reps
-
4B
Preacher Curl (Dumbbell)
3
15-20 reps
-
5A
Push Up
2
AMRAP
-
5B
Bicep Curl (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
-
1B
Chest Fly (Cable)
3
12 reps
-
2A
Bench Press (Close Grip)
3
10-12 reps
-
2B
Bicep Curl (EZ Bar)
3
10-12 reps
-
3A
Skull Crusher
3
12 reps
-
3B
Hammer Curl
3
12 reps
-
4A
Tricep Pushdown (Cable)
3
15-20 reps
-
4B
Preacher Curl (Dumbbell)
3
15-20 reps
-
5A
Push Up
2
AMRAP
-
5B
Bicep Curl (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
-
1B
Chest Fly (Cable)
3
12 reps
-
2A
Bench Press (Close Grip)
3
10-12 reps
-
2B
Bicep Curl (EZ Bar)
3
10-12 reps
-
3A
Skull Crusher
3
12 reps
-
3B
Hammer Curl
3
12 reps
-
4A
Tricep Pushdown (Cable)
3
15-20 reps
-
4B
Preacher Curl (Dumbbell)
3
15-20 reps
-
5A
Push Up
2
AMRAP
-
5B
Bicep Curl (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
-
1B
Chest Fly (Cable)
3
12 reps
-
2A
Bench Press (Close Grip)
3
10-12 reps
-
2B
Bicep Curl (EZ Bar)
3
10-12 reps
-
3A
Skull Crusher
3
12 reps
-
3B
Hammer Curl
3
12 reps
-
4A
Tricep Pushdown (Cable)
3
15-20 reps
-
4B
Preacher Curl (Dumbbell)
3
15-20 reps
-
5A
Push Up
2
AMRAP
-
5B
Bicep Curl (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
-
1B
Chest Fly (Cable)
3
12 reps
-
2A
Bench Press (Close Grip)
3
10-12 reps
-
2B
Bicep Curl (EZ Bar)
3
10-12 reps
-
3A
Skull Crusher
3
12 reps
-
3B
Hammer Curl
3
12 reps
-
4A
Tricep Pushdown (Cable)
3
15-20 reps
-
4B
Preacher Curl (Dumbbell)
3
15-20 reps
-
5A
Push Up
2
AMRAP
-
5B
Bicep Curl (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
-
1B
Chest Fly (Cable)
3
12 reps
-
2A
Bench Press (Close Grip)
3
10-12 reps
-
2B
Bicep Curl (EZ Bar)
3
10-12 reps
-
3A
Skull Crusher
3
12 reps
-
3B
Hammer Curl
3
12 reps
-
4A
Tricep Pushdown (Cable)
3
15-20 reps
-
4B
Preacher Curl (Dumbbell)
3
15-20 reps
-
5A
Push Up
2
AMRAP
-
5B
Bicep Curl (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
-
1B
Chest Fly (Cable)
3
12 reps
-
2A
Bench Press (Close Grip)
3
10-12 reps
-
2B
Bicep Curl (EZ Bar)
3
10-12 reps
-
3A
Skull Crusher
3
12 reps
-
3B
Hammer Curl
3
12 reps
-
4A
Tricep Pushdown (Cable)
3
15-20 reps
-
4B
Preacher Curl (Dumbbell)
3
15-20 reps
-
5A
Push Up
2
AMRAP
-
5B
Bicep Curl (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
-
1B
Chest Fly (Cable)
3
12 reps
-
2A
Bench Press (Close Grip)
3
10-12 reps
-
2B
Bicep Curl (EZ Bar)
3
10-12 reps
-
3A
Skull Crusher
3
12 reps
-
3B
Hammer Curl
3
12 reps
-
4A
Tricep Pushdown (Cable)
3
15-20 reps
-
4B
Preacher Curl (Dumbbell)
3
15-20 reps
-
5A
Push Up
2
AMRAP
-
5B
Bicep Curl (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Day 6
#
Exercise
Sets
Reps
Intensity
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
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Rest Or Circuit
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Rest Or Circuit
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Rest Or Circuit
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Rest Or Circuit
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Rest Or Circuit
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Rest Or Circuit
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Rest Or Circuit
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Rest Or Circuit
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Rest Or Circuit
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Rest Or Circuit
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Rest Or Circuit
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Active Rest Or Circuit
1
1 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
6-8 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
8-10 Reps
-
3
Dip (Bodyweight)3 Sets
AMRAP
-
4
Tricep Pushdown (Cable)3 Sets
12-15 Reps
-
5
Overhead Extension (Dumbbell)3 Sets
12-15 Reps
-
6
Chest Fly (Cable)2 Sets
20 Reps
-
Day 2
1
Bent Over Row (Barbell)4 Sets
8-10 Reps
-
2
Lat Pulldown3 Sets
10-12 Reps
-
3
Chest Supported Row (Dumbbell)3 Sets
12 Reps
-
4
Bicep Curl (Barbell)3 Sets
10-12 Reps
-
5
Incline Curl (Dumbbell)3 Sets
12-15 Reps
-
6
Face Pull2 Sets
AMRAP
-
Day 3
1A
Incline Bench Press (Dumbbell)3 Sets
12 Reps
-
1B
Chest Fly (Cable)3 Sets
12 Reps
-
2A
Bench Press (Close Grip)3 Sets
10-12 Reps
-
2B
Bicep Curl (EZ Bar)3 Sets
10-12 Reps
-
3A
Skull Crusher3 Sets
12 Reps
-
3B
Hammer Curl3 Sets
12 Reps
-
4A
Tricep Pushdown (Cable)3 Sets
15-20 Reps
-
4B
Preacher Curl (Dumbbell)3 Sets
15-20 Reps
-
5A
Push Up2 Sets
AMRAP
-
5B
Bicep Curl (Dumbbell)2 Sets
AMRAP
-
Day 4
1
Overhead Press (Barbell)4 Sets
6-8 Reps
-
2
Lateral Raise (Dumbbell)4 Sets
15 Reps
-
3
Rear Delt Fly (Dumbbell)3 Sets
15-20 Reps
-
4
Front Raise3 Sets
12 Reps
-
5
Hanging Leg Raise3 Sets
15 Reps
-
6
Wood Chop3 Sets
12 Reps
-
7
Plank2 Sets
1 mins
-
Day 5
1
Squat (Barbell)4 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
10-12 Reps
-
3
Bulgarian Split Squat (Dumbbell)3 Sets
10-12 Reps
-
4
Glute Bridge (Barbell)3 Sets
10-12 Reps
-
5
Standing Calf Raise3 Sets
20 Reps
-
6
Seated Calf Raise2 Sets
20 Reps
-
Day 6
1
Incline Bench Press (Barbell)4 Sets
10-12 Reps
-
2
Cable Crossover3 Sets
15 Reps
-
3
Bicep Curl (EZ Bar)3 Sets
12 Reps
-
4
Tricep Pushdown (Cable)3 Sets
15 Reps
-
5
Concentration Curl3 Sets
15 Reps
-
6
Single Arm Overhead Tricep Extension3 Sets
15 Reps
-
7
Chest Fly (Cable)2 Sets
AMRAP
-
Day 7
1
Active Rest Or Circuit1 Set
1 Reps
-