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MonkeyBiz Workout Plan V6

by Monkeybiz

Program Description

Get in the gym and enjoy doing it.

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Mar 09, 2026 09:52
  • Last Edited
    Mar 09, 2026 09:53
Muscle Engagement
Front
Back
MuscleSet
Biceps
12.3%
Triceps
11%
Front Delts
11%
Upper Back
11%
Lats
11%
Abs
8.2%
Chest
6.8%
Middle Delts
5.5%
Quadriceps
5.5%
Glutes
5.5%
Hamstrings
5.5%
Forearms
4.1%
Adductors
1.4%
Lower Back
1.4%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Arnold Press
3
10 reps
-
7
Abs Crunch (Bodyweight)
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Arnold Press
3
10 reps
-
7
Abs Crunch (Bodyweight)
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Arnold Press
3
10 reps
-
7
Abs Crunch (Bodyweight)
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Arnold Press
3
10 reps
-
7
Abs Crunch (Bodyweight)
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Arnold Press
3
10 reps
-
7
Abs Crunch (Bodyweight)
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Arnold Press
3
10 reps
-
7
Abs Crunch (Bodyweight)
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Arnold Press
3
10 reps
-
7
Abs Crunch (Bodyweight)
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Arnold Press
3
10 reps
-
7
Abs Crunch (Bodyweight)
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Arnold Press
3
10 reps
-
7
Abs Crunch (Bodyweight)
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Arnold Press
3
10 reps
-
7
Abs Crunch (Bodyweight)
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Arnold Press
3
10 reps
-
7
Abs Crunch (Bodyweight)
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Chest Supported Row (Dumbbell)
3
10 reps
-
5
Pullover (Dumbbell)
3
10 reps
-
6
Arnold Press
3
10 reps
-
7
Abs Crunch (Bodyweight)
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Abs Crunch (Bodyweight)
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Abs Crunch (Bodyweight)
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Abs Crunch (Bodyweight)
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Abs Crunch (Bodyweight)
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Abs Crunch (Bodyweight)
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Abs Crunch (Bodyweight)
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Abs Crunch (Bodyweight)
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Abs Crunch (Bodyweight)
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Abs Crunch (Bodyweight)
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Abs Crunch (Bodyweight)
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Abs Crunch (Bodyweight)
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Deadlift (Barbell)
3
10 reps
-
4
Bent Over Row (Barbell)
3
10 reps
-
5
Seated Shoulder Press (Dumbbell)
3
10 reps
-
6
Abs Crunch (Bodyweight)
2
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Skull Crusher (EZ Bar)
3
10 reps
-
3
Upright Row (EZ Bar)
3
10 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
5
Overhead Tricep Extension (EZ Bar)
3
10 reps
-
6
Abs Crunch (Bodyweight)
2
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Skull Crusher (EZ Bar)
3
10 reps
-
3
Upright Row (EZ Bar)
3
10 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
5
Overhead Tricep Extension (EZ Bar)
3
10 reps
-
6
Abs Crunch (Bodyweight)
2
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Skull Crusher (EZ Bar)
3
10 reps
-
3
Upright Row (EZ Bar)
3
10 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
5
Overhead Tricep Extension (EZ Bar)
3
10 reps
-
6
Abs Crunch (Bodyweight)
2
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Skull Crusher (EZ Bar)
3
10 reps
-
3
Upright Row (EZ Bar)
3
10 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
5
Overhead Tricep Extension (EZ Bar)
3
10 reps
-
6
Abs Crunch (Bodyweight)
2
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Skull Crusher (EZ Bar)
3
10 reps
-
3
Upright Row (EZ Bar)
3
10 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
5
Overhead Tricep Extension (EZ Bar)
3
10 reps
-
6
Abs Crunch (Bodyweight)
2
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Skull Crusher (EZ Bar)
3
10 reps
-
3
Upright Row (EZ Bar)
3
10 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
5
Overhead Tricep Extension (EZ Bar)
3
10 reps
-
6
Abs Crunch (Bodyweight)
2
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Skull Crusher (EZ Bar)
3
10 reps
-
3
Upright Row (EZ Bar)
3
10 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
5
Overhead Tricep Extension (EZ Bar)
3
10 reps
-
6
Abs Crunch (Bodyweight)
2
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Skull Crusher (EZ Bar)
3
10 reps
-
3
Upright Row (EZ Bar)
3
10 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
5
Overhead Tricep Extension (EZ Bar)
3
10 reps
-
6
Abs Crunch (Bodyweight)
2
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Skull Crusher (EZ Bar)
3
10 reps
-
3
Upright Row (EZ Bar)
3
10 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
5
Overhead Tricep Extension (EZ Bar)
3
10 reps
-
6
Abs Crunch (Bodyweight)
2
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Skull Crusher (EZ Bar)
3
10 reps
-
3
Upright Row (EZ Bar)
3
10 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
5
Overhead Tricep Extension (EZ Bar)
3
10 reps
-
6
Abs Crunch (Bodyweight)
2
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Skull Crusher (EZ Bar)
3
10 reps
-
3
Upright Row (EZ Bar)
3
10 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
5
Overhead Tricep Extension (EZ Bar)
3
10 reps
-
6
Abs Crunch (Bodyweight)
2
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
10 reps
-
2
Skull Crusher (EZ Bar)
3
10 reps
-
3
Upright Row (EZ Bar)
3
10 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
5
Overhead Tricep Extension (EZ Bar)
3
10 reps
-
6
Abs Crunch (Bodyweight)
2
25 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Pullover (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Arnold Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Abs Crunch (Bodyweight)
1 Set
1 Set
25 Reps
25 Reps
-
-
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Abs Crunch (Bodyweight)
1 Set
1 Set
25 Reps
25 Reps
-
-
Day 3
1
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Skull Crusher (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Upright Row (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Overhead Tricep Extension (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Abs Crunch (Bodyweight)
1 Set
1 Set
25 Reps
25 Reps
-
-