Monolith

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!

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.

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Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Dip (Bodyweight)

Tricep Pushdown (Cable)

Overhead Extension (Dumbbell)

Chest Fly (Cable)

Bent Over Row (Barbell)

Lat Pulldown

Chest Supported Row (Dumbbell)

Bicep Curl (Barbell)

Incline Curl (Dumbbell)

Face Pull

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Front Raise

Hanging Leg Raise

Wood Chop

Plank

Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Glute Bridge (Barbell)

Standing Calf Raise

Seated Calf Raise

Incline Bench Press (Barbell)

Cable Crossover

Bicep Curl (EZ Bar)

Concentration Curl

Single Arm Overhead Tricep Extension

Active Rest Or Circuit

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