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Monolith Lite

by Rex D.
22 athletes joined

Program Description

Base building for intermediate

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 20, 2024 02:12
  • Last Edited
    Jul 16, 2025 06:35

Summary

**Monolith Lite** is a focused 6-week strength training program designed for those ready to build solid muscle and enhance overall fitness. Committing just three days per week, you'll engage in compound movements like squats, deadlifts, and bench presses, targeting major muscle groups for maximum efficiency. Each workout combines structured sets and intensities, ensuring progressive overload while keeping your sessions dynamic and engaging. Perfect for lifters of all levels, this program will help you forge a stronger physique and elevate your lifting game.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.6%
Triceps
9.4%
Quadriceps
9.4%
Lats
9.3%
Front Delts
9.2%
Chest
8.4%
Rear Delts
7.6%
Middle Delts
7.5%
Biceps
7.5%
Glutes
7.4%
Hamstrings
5.4%
Abs
2.8%
Adductors
2.8%
Lower Back
1.2%
Forearms
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Squat (Barbell)
1
AMRAP
90%
3
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
4
Overhead Press (Barbell)
1
AMRAP
70%
5
Lat Pulldown
2
1
15 reps
25 reps
RPE 8
RPE 10
6
Rear Delt Fly (Machine)
2
1
15 reps
25 reps
RPE 8
RPE 10
7
Dip (Weighted)
2
1
15 reps
25 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Squat (Barbell)
1
AMRAP
85%
3
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Overhead Press (Barbell)
1
AMRAP
65%
5
Lat Pulldown
2
1
15 reps
25 reps
RPE 8
RPE 10
6
Rear Delt Fly (Machine)
2
1
15 reps
25 reps
RPE 8
RPE 10
7
Dip (Weighted)
2
1
15 reps
25 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Squat (Barbell)
1
AMRAP
95%
3
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
4
Overhead Press (Barbell)
1
AMRAP
75%
5
Lat Pulldown
2
1
15 reps
25 reps
RPE 8
RPE 10
6
Rear Delt Fly (Machine)
2
1
15 reps
25 reps
RPE 8
RPE 10
7
Dip (Weighted)
2
1
15 reps
25 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Squat (Barbell)
1
AMRAP
90%
3
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
4
Overhead Press (Barbell)
1
AMRAP
70%
5
Lat Pulldown
2
1
15 reps
25 reps
RPE 8
RPE 10
6
Rear Delt Fly (Machine)
2
1
15 reps
25 reps
RPE 8
RPE 10
7
Dip (Weighted)
2
1
15 reps
25 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Squat (Barbell)
1
AMRAP
85%
3
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Overhead Press (Barbell)
1
AMRAP
65%
5
Lat Pulldown
2
1
15 reps
25 reps
RPE 8
RPE 10
6
Rear Delt Fly (Machine)
2
1
15 reps
25 reps
RPE 8
RPE 10
7
Dip (Weighted)
2
1
15 reps
25 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Overhead Press (Barbell)
1
1 reps
RPE 10
3
Rear Delt Fly (Machine)
2
1
15 reps
25 reps
RPE 8
RPE 10
4
Pull-Up (Weighted)
1
AMRAP
RPE 10
5
Dip (Weighted)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
4
Bench Press (Barbell)
1
AMRAP
90%
5
Seated Row (Cable)
2
1
15 reps
25 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
2
1
15 reps
25 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
4
Bench Press (Barbell)
1
AMRAP
85%
5
Seated Row (Cable)
2
1
15 reps
25 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
2
1
15 reps
25 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
4
Bench Press (Barbell)
1
AMRAP
95%
5
Seated Row (Cable)
2
1
15 reps
25 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
2
1
15 reps
25 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
4
Bench Press (Barbell)
1
AMRAP
90%
5
Seated Row (Cable)
2
1
15 reps
25 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
2
1
15 reps
25 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
4
Bench Press (Barbell)
1
AMRAP
85%
5
Seated Row (Cable)
2
1
15 reps
25 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
2
1
15 reps
25 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Seated Row (Cable)
2
1
15 reps
25 reps
RPE 8
RPE 10
3
Bicep Curl (Cable)
2
1
15 reps
25 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
2
Squat (Barbell)
1
AMRAP
65%
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Lat Pulldown
2
1
15 reps
25 reps
RPE 8
RPE 10
5
Rear Delt Fly (Machine)
2
1
15 reps
25 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
70%
80%
2
Squat (Barbell)
1
AMRAP
60%
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Lat Pulldown
2
1
15 reps
25 reps
RPE 8
RPE 10
5
Rear Delt Fly (Machine)
2
1
15 reps
25 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Squat (Barbell)
1
AMRAP
70%
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Lat Pulldown
2
1
15 reps
25 reps
RPE 8
RPE 10
5
Rear Delt Fly (Machine)
2
1
15 reps
25 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
2
Squat (Barbell)
1
AMRAP
65%
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Lat Pulldown
2
1
15 reps
25 reps
RPE 8
RPE 10
5
Rear Delt Fly (Machine)
2
1
15 reps
25 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
70%
80%
2
Squat (Barbell)
1
AMRAP
60%
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Lat Pulldown
2
1
15 reps
25 reps
RPE 8
RPE 10
5
Rear Delt Fly (Machine)
2
1
15 reps
25 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
2
1
15 reps
25 reps
RPE 8
RPE 10
4
Rear Delt Fly (Machine)
2
1
15 reps
25 reps
RPE 8
RPE 10
5
Lateral Raise (Dumbbell)
2
1
15 reps
25 reps
RPE 8
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
3 Reps
3 Reps
70%
80%
2
Squat (Barbell)
1 Set
AMRAP
90%
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
4
Overhead Press (Barbell)
1 Set
AMRAP
70%
5
Lat Pulldown
2 Sets
1 Set
15 Reps
25 Reps
@8
@10
6
Rear Delt Fly (Machine)
2 Sets
1 Set
15 Reps
25 Reps
@8
@10
7
Dip (Weighted)
2 Sets
1 Set
15 Reps
25 Reps
@8
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
3 Reps
3 Reps
70%
80%
2
Deadlift (Barbell)
1 Set
AMRAP
90%
3
Bench Press (Barbell)
1 Set
1 Set
3 Reps
3 Reps
70%
80%
4
Bench Press (Barbell)
1 Set
AMRAP
90%
5
Seated Row (Cable)
2 Sets
1 Set
15 Reps
25 Reps
@8
@10
6
Bicep Curl (Cable)
2 Sets
1 Set
15 Reps
25 Reps
@8
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
65%
75%
85%
2
Squat (Barbell)
1 Set
AMRAP
65%
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
4
Lat Pulldown
2 Sets
1 Set
15 Reps
25 Reps
@8
@10
5
Rear Delt Fly (Machine)
2 Sets
1 Set
15 Reps
25 Reps
@8
@10
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
25 Reps
@8
@10