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Monolith

by Billy D.
1 athletes joined

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

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Powerbuilding, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 24, 2025 09:37
  • Last Edited
    Mar 24, 2025 10:18
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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 Pulldown
3 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 Pull
2 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 Crusher
3 Sets
12 Reps
-
3B
Hammer Curl
3 Sets
12 Reps
-
4A
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
-
4B
Preacher Curl (Dumbbell)
3 Sets
15-20 Reps
-
5A
Push Up
2 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 Raise
3 Sets
12 Reps
-
5
Hanging Leg Raise
3 Sets
15 Reps
-
6
Wood Chop
3 Sets
12 Reps
-
7
Plank
2 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 Raise
3 Sets
20 Reps
-
6
Seated Calf Raise
2 Sets
20 Reps
-
Day 6
1
Incline Bench Press (Barbell)
4 Sets
10-12 Reps
-
2
Cable Crossover
3 Sets
15 Reps
-
3
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
5
Concentration Curl
3 Sets
15 Reps
-
6
Single Arm Overhead Tricep Extension
3 Sets
15 Reps
-
7
Chest Fly (Cable)
2 Sets
AMRAP
-
Day 7
1
Active Rest Or Circuit
1 Set
1 Reps
-