Program Description
This is for general strength gain with some variation thrown in to keep it fun. 6 weeks building up intensity 1 test week 1 deload week For Main lifts you will select 2 Variations and alternate each week. 1 technique/pause day 1 heavy day. Variations below Squat: back squat, front squat, SSB Squat, camber bar Deadlift: Conventional, Sumo, trap bar, snatch grip, Bench: regular grip, wide grip, Swiss bar, Incline, decline
Program Overview
- LevelIntermediate, Novice
- GoalAthletics, Powerlifting, Powerbuilding
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJan 03, 2025 06:30
- Last EditedJun 18, 2025 10:25
Summary
Unleash your inner beast with the Monster Mash program—a dynamic 8-week workout plan designed to elevate your strength and conditioning. With five training days each week, you'll tackle a blend of strongman, accessory, and Olympic lifts, ensuring a comprehensive approach to building muscle and endurance. This program emphasizes supersets and high-intensity movements, pushing your limits while keeping workouts engaging and effective. Perfect for those equipped with a garage gym, it's time to transform your fitness journey and crush your goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
25 reps
RPE 6
1B
Russian Twist
4
25 reps
RPE 6
1C
Lat Pulldown
4
25 reps
RPE 6
2A
Bench Press (Paused)
6
2 reps
70%
2B
Push Up
6
2 reps
-
3A
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
4B
Hammer Curl (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
25 reps
RPE 6
1B
Russian Twist
4
25 reps
RPE 6
1C
Lat Pulldown
4
25 reps
RPE 6
2A
Bench Press (Paused)
6
2 reps
70%
2B
Push Up
6
2 reps
-
3A
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
4B
Hammer Curl (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
25 reps
RPE 6
1B
Russian Twist
4
25 reps
RPE 6
1C
Lat Pulldown
4
25 reps
RPE 6
2A
Bench Press (Paused)
6
2 reps
75%
2B
Push Up
6
2 reps
-
3A
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
4B
Hammer Curl (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
25 reps
RPE 6
1B
Russian Twist
4
25 reps
RPE 6
1C
Lat Pulldown
4
25 reps
RPE 6
2A
Bench Press (Paused)
6
2 reps
75%
2B
Push Up
6
2 reps
-
3A
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
4B
Hammer Curl (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
25 reps
RPE 6
1B
Russian Twist
4
25 reps
RPE 6
1C
Lat Pulldown
4
25 reps
RPE 6
2A
Bench Press (Paused)
6
2 reps
80%
2B
Push Up
6
2 reps
-
3A
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
4B
Hammer Curl (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
4
25 reps
RPE 6
1B
Russian Twist
4
25 reps
RPE 6
1C
Lat Pulldown
4
25 reps
RPE 6
2A
Bench Press (Paused)
6
2 reps
80%
2B
Push Up
6
2 reps
-
3A
Chest Supported Row (Machine)
3
8-12 reps
RPE 8.5
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8.5
4B
Hammer Curl (Cable)
3
8-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
AMRAP
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
6
2 reps
50%
2
Face Pull
1
12-20 reps
RPE 8
3A
Chest Fly (Cable)
3
12-15 reps
RPE 8
3B
Standing Pullover (Cable)
3
12-15 reps
RPE 8
4A
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
4B
Bicep Curl (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
4
25 reps
RPE 6
1B
Hanging Leg Raise
4
25 reps
RPE 6
1C
Kettlebell Swing
4
25 reps
RPE 6
2A
Front Squat (Paused)
6
2 reps
70%
2B
Jump Squat
6
2 reps
-
3A
Deadlift (Paused)
6
2 reps
70%
3B
Lateral Jump
6
2 reps
-
4
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
4
25 reps
RPE 6
1B
Hanging Leg Raise
4
25 reps
RPE 6
1C
Kettlebell Swing
4
25 reps
RPE 6
2A
Front Squat (Paused)
6
2 reps
70%
2B
Jump Squat
6
2 reps
-
3A
Deadlift (Paused)
6
2 reps
70%
3B
Lateral Jump
6
2 reps
-
4
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
4
25 reps
RPE 6
1B
Hanging Leg Raise
4
25 reps
RPE 6
1C
Kettlebell Swing
4
25 reps
RPE 6
2A
Front Squat (Paused)
6
2 reps
75%
2B
Jump Squat
6
2 reps
-
3A
Deadlift (Paused)
6
2 reps
75%
3B
Lateral Jump
6
2 reps
-
4
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
4
25 reps
RPE 6
1B
Hanging Leg Raise
4
25 reps
RPE 6
1C
Kettlebell Swing
4
25 reps
RPE 6
2A
Front Squat (Paused)
6
2 reps
75%
2B
Jump Squat
6
2 reps
-
3A
Deadlift (Paused)
6
2 reps
75%
3B
Lateral Jump
6
2 reps
-
4
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
4
25 reps
RPE 6
1B
Hanging Leg Raise
4
25 reps
RPE 6
1C
Kettlebell Swing
4
25 reps
RPE 6
2A
Front Squat (Paused)
6
2 reps
80%
2B
Jump Squat
6
2 reps
-
3A
Deadlift (Paused)
6
2 reps
70%
3B
Lateral Jump
6
2 reps
-
4
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
4
25 reps
RPE 6
1B
Hanging Leg Raise
4
25 reps
RPE 6
1C
Kettlebell Swing
4
25 reps
RPE 6
2A
Front Squat (Paused)
6
2 reps
80%
2B
Jump Squat
6
2 reps
-
3A
Deadlift (Paused)
6
2 reps
70%
3B
Lateral Jump
6
2 reps
-
4
Standing Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Speed Deadlift
6
2 reps
50%
2
Leg Press
3
8-12 reps
RPE 7
3
Leg Curl
3
12-15 reps
RPE 7
4
Leg Extension
3
12-15 reps
RPE 7
5
Hanging Leg Raise
1
12-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
4
25 reps
RPE 6
1B
Suitcase Carry
4
20 secs
RPE 6
1C
Barbell Row
4
25 reps
RPE 6
2
Clean and Press
10
1 reps
RPE 7
3A
Lat Pulldown
3
8-12 reps
RPE 8.5
3B
Skull Crusher (Barbell)
3
8-12 reps
RPE 8.5
4A
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8.5
4B
Wrist Curls
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
4
25 reps
RPE 6
1B
Suitcase Carry
4
20 secs
RPE 6
1C
Barbell Row
4
25 reps
RPE 6
2
Clean and Press
10
1 reps
RPE 7
3A
Lat Pulldown
3
8-12 reps
RPE 8.5
3B
Skull Crusher (Barbell)
3
8-12 reps
RPE 8.5
4A
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8.5
4B
Wrist Curls
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
4
25 reps
RPE 6
1B
Suitcase Carry
4
20 secs
RPE 6
1C
Barbell Row
4
25 reps
RPE 6
2
Clean and Press
10
1 reps
RPE 7
3A
Lat Pulldown
3
8-12 reps
RPE 8.5
3B
Skull Crusher (Barbell)
3
8-12 reps
RPE 8.5
4A
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8.5
4B
Wrist Curls
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
4
25 reps
RPE 6
1B
Suitcase Carry
4
20 secs
RPE 6
1C
Barbell Row
4
25 reps
RPE 6
2
Clean and Press
10
1 reps
RPE 7
3A
Lat Pulldown
3
8-12 reps
RPE 8.5
3B
Skull Crusher (Barbell)
3
8-12 reps
RPE 8.5
4A
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8.5
4B
Wrist Curls
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
4
25 reps
RPE 6
1B
Suitcase Carry
4
20 secs
RPE 6
1C
Barbell Row
4
25 reps
RPE 6
2
Clean and Press
10
1 reps
RPE 7
3A
Lat Pulldown
3
8-12 reps
RPE 8.5
3B
Skull Crusher (Barbell)
3
8-12 reps
RPE 8.5
4A
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8.5
4B
Wrist Curls
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
4
25 reps
RPE 6
1B
Suitcase Carry
4
20 secs
RPE 6
1C
Barbell Row
4
25 reps
RPE 6
2
Clean and Press
10
1 reps
RPE 7
3A
Lat Pulldown
3
8-12 reps
RPE 8.5
3B
Skull Crusher (Barbell)
3
8-12 reps
RPE 8.5
4A
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 8.5
4B
Wrist Curls
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
AMRAP
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
2 reps
50%
2
Seated Row (Cable)
1
12-15 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
4
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 7
5
Bicep Curl (Machine)
1
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1
1
6 reps
8 reps
10 reps
80%
75%
70%
2A
Partial Incline Press (Dumbbell)
3
6-8 reps
RPE 8.5
2B
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8.5
3A
Bench Press (Close Grip)
3
6-8 reps
RPE 8.5
3B
Chin-Up (Weighted)
1
6-8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1
1
6 reps
8 reps
10 reps
80%
75%
70%
2A
Partial Incline Press (Dumbbell)
3
6-8 reps
RPE 8.5
2B
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8.5
3A
Bench Press (Close Grip)
3
6-8 reps
RPE 8.5
3B
Chin-Up (Weighted)
1
6-8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1
1
4 reps
6 reps
8 reps
85%
80%
75%
2A
Partial Incline Press (Dumbbell)
3
6-8 reps
RPE 8.5
2B
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8.5
3A
Bench Press (Close Grip)
3
6-8 reps
RPE 8.5
3B
Chin-Up (Weighted)
1
6-8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1
1
4 reps
6 reps
8 reps
85%
80%
75%
2A
Partial Incline Press (Dumbbell)
3
6-8 reps
RPE 8.5
2B
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8.5
3A
Bench Press (Close Grip)
3
6-8 reps
RPE 8.5
3B
Chin-Up (Weighted)
1
6-8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1
1
2 reps
4 reps
6 reps
90%
85%
80%
2A
Partial Incline Press (Dumbbell)
3
6-8 reps
RPE 8.5
2B
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8.5
3A
Bench Press (Close Grip)
3
6-8 reps
RPE 8.5
3B
Chin-Up (Weighted)
1
6-8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1
1
2 reps
4 reps
6 reps
90%
85%
80%
2A
Partial Incline Press (Dumbbell)
3
6-8 reps
RPE 8.5
2B
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8.5
3A
Bench Press (Close Grip)
3
6-8 reps
RPE 8.5
3B
Chin-Up (Weighted)
1
6-8 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
AMRAP
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
6
2 reps
50%
2
Lying Leg Curl
3
8-12 reps
RPE 7
3
Walking Lunge
3
12-15 reps
RPE 7
4
Leg Curl
3
12-15 reps
RPE 7
5
Standing Calf Raise
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
80%
75%
70%
2
Romanian Deadlift (Trap Bar)
3
6-8 reps
RPE 8.5
3
Lunge (Barbell)
3
12-15 reps
RPE 8.5
4
Leg Curl
3
12-15 reps
RPE 8.5
5
Seated Calf Raise
4
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
8 reps
10 reps
80%
75%
70%
2
Romanian Deadlift (Trap Bar)
3
6-8 reps
RPE 8.5
3
Lunge (Barbell)
3
12-15 reps
RPE 8.5
4
Leg Curl
3
12-15 reps
RPE 8.5
5
Seated Calf Raise
4
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4 reps
6 reps
8 reps
85%
80%
75%
2
Romanian Deadlift (Trap Bar)
3
6-8 reps
RPE 8.5
3
Lunge (Barbell)
3
12-15 reps
RPE 8.5
4
Leg Curl
3
12-15 reps
RPE 8.5
5
Seated Calf Raise
4
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
4 reps
6 reps
8 reps
85%
80%
75%
2
Romanian Deadlift (Trap Bar)
3
6-8 reps
RPE 8.5
3
Lunge (Barbell)
3
12-15 reps
RPE 8.5
4
Leg Curl
3
12-15 reps
RPE 8.5
5
Seated Calf Raise
4
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2 reps
4 reps
6 reps
90%
85%
80%
2
Romanian Deadlift (Trap Bar)
3
6-8 reps
RPE 8.5
3
Lunge (Barbell)
3
12-15 reps
RPE 8.5
4
Leg Curl
3
12-15 reps
RPE 8.5
5
Seated Calf Raise
4
12-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2 reps
4 reps
6 reps
90%
85%
80%
2
Romanian Deadlift (Trap Bar)
3
6-8 reps
RPE 8.5
3
Lunge (Barbell)
3
12-15 reps
RPE 8.5
4
Leg Curl
3
12-15 reps
RPE 8.5
5
Seated Calf Raise
4
12-15 reps
RPE 8.5
Week 1
1 / 8 Weeks
Day 3
1A
Shoulder Press (Machine)4 Sets
25 Reps
@6
1B
Suitcase Carry4 Sets
20 secs
@6
1C
Barbell Row4 Sets
25 Reps
@6
2
Clean and Press10 Sets
1 Reps
@7
3A
Lat Pulldown3 Sets
8-12 Reps
@8.5
3B
Skull Crusher (Barbell)3 Sets
8-12 Reps
@8.5
4A
Reverse Bicep Curl (EZ Bar)3 Sets
15 Reps
@8.5
4B
Wrist Curls3 Sets
15 Reps
-
Day 1
1A
Bench Press (Dumbbell)4 Sets
25 Reps
@6
1B
Russian Twist4 Sets
25 Reps
@6
1C
Lat Pulldown4 Sets
25 Reps
@6
2A
Bench Press (Paused)6 Sets
2 Reps
70%
2B
Push Up6 Sets
2 Reps
-
3A
Chest Supported Row (Machine)3 Sets
8-12 Reps
@8.5
3B
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
@8.5
4A
Tricep Pushdown (Cable)3 Sets
8-12 Reps
@8.5
4B
Hammer Curl (Cable)3 Sets
8-12 Reps
@8.5
Day 2
1A
Leg Press4 Sets
25 Reps
@6
1B
Hanging Leg Raise4 Sets
25 Reps
@6
1C
Kettlebell Swing4 Sets
25 Reps
@6
2A
Front Squat (Paused)6 Sets
2 Reps
70%
2B
Jump Squat6 Sets
2 Reps
-
3A
Deadlift (Paused)6 Sets
2 Reps
70%
3B
Lateral Jump6 Sets
2 Reps
-
4
Standing Calf Raise3 Sets
15 Reps
-
Day 4
1
Bench Press (Wide Grip)1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
80%
75%
70%
2A
Partial Incline Press (Dumbbell)3 Sets
6-8 Reps
@8.5
2B
Chest Supported Row (Dumbbell)3 Sets
6-8 Reps
@8.5
3A
Bench Press (Close Grip)3 Sets
6-8 Reps
@8.5
3B
Chin-Up (Weighted)1 Set
6-8 Reps
@8.5
Day 5
1
Squat (Barbell)1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
80%
75%
70%
2
Romanian Deadlift (Trap Bar)3 Sets
6-8 Reps
@8.5
3
Lunge (Barbell)3 Sets
12-15 Reps
@8.5
4
Leg Curl3 Sets
12-15 Reps
@8.5
5
Seated Calf Raise4 Sets
12-15 Reps
@8.5