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Monkey 5x Full Body

by Jerry F.

Program Description

High frequency to compensate for low intensity, sets should be taken to 2-3 RIR.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 09, 2025 01:03
  • Last Edited
    Nov 09, 2025 01:31
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.8%
Triceps
10.4%
Biceps
9.7%
Front Delts
8.7%
Middle Delts
8.3%
Chest
8.3%
Hamstrings
7.1%
Glutes
6.8%
Quadriceps
6.7%
Lats
6.2%
Lower Back
4.9%
Rear Delts
4.2%
Calves
3.5%
Abs
2.4%
Forearms
1.7%
Adductors
0.3%
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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
Incline Bench Press (Dumbbell)
3
10-15 reps
-
2
Pullover (Dumbbell)
3
15-20 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Front Squat (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
6
Standing Calf Raise
3
20-30 reps
-
7
Tricep Kickback
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
-
2
Pullover (Dumbbell)
3
15-20 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Front Squat (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
6
Standing Calf Raise
3
20-30 reps
-
7
Tricep Kickback
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
-
2
Pullover (Dumbbell)
3
15-20 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Front Squat (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
6
Standing Calf Raise
3
20-30 reps
-
7
Tricep Kickback
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
-
2
Pullover (Dumbbell)
3
15-20 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Front Squat (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
6
Standing Calf Raise
3
20-30 reps
-
7
Tricep Kickback
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
-
2
Pullover (Dumbbell)
3
15-20 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Front Squat (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
6
Standing Calf Raise
3
20-30 reps
-
7
Tricep Kickback
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-15 reps
-
2
Pullover (Dumbbell)
3
15-20 reps
-
3
Incline Curl (Dumbbell)
3
8-12 reps
-
4
Front Squat (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
6
Standing Calf Raise
3
20-30 reps
-
7
Tricep Kickback
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
10-15 reps
-
2
Arnold Press
3
12-15 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
12-15 reps
-
4
Chest Supported Row (Dumbbell)
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
15-20 reps
-
6
Kelso Shrug
3
15-20 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
10-15 reps
-
2
Arnold Press
3
12-15 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
12-15 reps
-
4
Chest Supported Row (Dumbbell)
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
15-20 reps
-
6
Kelso Shrug
3
15-20 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
10-15 reps
-
2
Arnold Press
3
12-15 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
12-15 reps
-
4
Chest Supported Row (Dumbbell)
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
15-20 reps
-
6
Kelso Shrug
3
15-20 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
10-15 reps
-
2
Arnold Press
3
12-15 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
12-15 reps
-
4
Chest Supported Row (Dumbbell)
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
15-20 reps
-
6
Kelso Shrug
3
15-20 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
10-15 reps
-
2
Arnold Press
3
12-15 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
12-15 reps
-
4
Chest Supported Row (Dumbbell)
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
15-20 reps
-
6
Kelso Shrug
3
15-20 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
3
10-15 reps
-
2
Arnold Press
3
12-15 reps
-
3
Stiff Leg Deadlift (Dumbbell)
3
12-15 reps
-
4
Chest Supported Row (Dumbbell)
3
12-15 reps
-
5
Skull Crusher (Dumbbell)
3
15-20 reps
-
6
Kelso Shrug
3
15-20 reps
-
7
Hammer Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
15-20 reps
-
2
Upright Row (Dumbbell)
3
12-15 reps
-
3
Goblet Squat
3
15-20 reps
-
4
Alternating Dumbbell Curl
3
12-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
20-30 reps
-
6
Standing Calf Raise
3
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
15-20 reps
-
2
Upright Row (Dumbbell)
3
12-15 reps
-
3
Goblet Squat
3
15-20 reps
-
4
Alternating Dumbbell Curl
3
12-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
20-30 reps
-
6
Standing Calf Raise
3
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
15-20 reps
-
2
Upright Row (Dumbbell)
3
12-15 reps
-
3
Goblet Squat
3
15-20 reps
-
4
Alternating Dumbbell Curl
3
12-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
20-30 reps
-
6
Standing Calf Raise
3
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
15-20 reps
-
2
Upright Row (Dumbbell)
3
12-15 reps
-
3
Goblet Squat
3
15-20 reps
-
4
Alternating Dumbbell Curl
3
12-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
20-30 reps
-
6
Standing Calf Raise
3
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
15-20 reps
-
2
Upright Row (Dumbbell)
3
12-15 reps
-
3
Goblet Squat
3
15-20 reps
-
4
Alternating Dumbbell Curl
3
12-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
20-30 reps
-
6
Standing Calf Raise
3
20-30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
15-20 reps
-
2
Upright Row (Dumbbell)
3
12-15 reps
-
3
Goblet Squat
3
15-20 reps
-
4
Alternating Dumbbell Curl
3
12-15 reps
-
5
Rear Delt Fly (Dumbbell)
3
20-30 reps
-
6
Standing Calf Raise
3
20-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
12-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
4
JM Press (Dumbbell)
3
15-20 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Rear Delt Row
3
20-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
12-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
4
JM Press (Dumbbell)
3
15-20 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Rear Delt Row
3
20-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
12-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
4
JM Press (Dumbbell)
3
15-20 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Rear Delt Row
3
20-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
12-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
4
JM Press (Dumbbell)
3
15-20 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Rear Delt Row
3
20-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
12-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
4
JM Press (Dumbbell)
3
15-20 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Rear Delt Row
3
20-30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
3
12-15 reps
-
2
Romanian Deadlift (Dumbbell)
3
12-15 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
15 reps
-
4
JM Press (Dumbbell)
3
15-20 reps
-
5
Reverse Bicep Curl (Dumbbell)
3
12-15 reps
-
6
Rear Delt Row
3
20-30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
3
15-20 reps
-
2
Lateral Raise (Dumbbell)
3
20-30 reps
-
3
Chest Supported Row (Dumbbell)
3
15-20 reps
-
4
Bicep Curl (Dumbbell)
3
15-20 reps
-
5
Front Squat (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Dumbbell)
3
20-30 reps
-
7
Partial Incline Press (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
3
15-20 reps
-
2
Lateral Raise (Dumbbell)
3
20-30 reps
-
3
Chest Supported Row (Dumbbell)
3
15-20 reps
-
4
Bicep Curl (Dumbbell)
3
15-20 reps
-
5
Front Squat (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Dumbbell)
3
20-30 reps
-
7
Partial Incline Press (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
3
15-20 reps
-
2
Lateral Raise (Dumbbell)
3
20-30 reps
-
3
Chest Supported Row (Dumbbell)
3
15-20 reps
-
4
Bicep Curl (Dumbbell)
3
15-20 reps
-
5
Front Squat (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Dumbbell)
3
20-30 reps
-
7
Partial Incline Press (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
3
15-20 reps
-
2
Lateral Raise (Dumbbell)
3
20-30 reps
-
3
Chest Supported Row (Dumbbell)
3
15-20 reps
-
4
Bicep Curl (Dumbbell)
3
15-20 reps
-
5
Front Squat (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Dumbbell)
3
20-30 reps
-
7
Partial Incline Press (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
3
15-20 reps
-
2
Lateral Raise (Dumbbell)
3
20-30 reps
-
3
Chest Supported Row (Dumbbell)
3
15-20 reps
-
4
Bicep Curl (Dumbbell)
3
15-20 reps
-
5
Front Squat (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Dumbbell)
3
20-30 reps
-
7
Partial Incline Press (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kelso Shrug
3
15-20 reps
-
2
Lateral Raise (Dumbbell)
3
20-30 reps
-
3
Chest Supported Row (Dumbbell)
3
15-20 reps
-
4
Bicep Curl (Dumbbell)
3
15-20 reps
-
5
Front Squat (Dumbbell)
3
12-15 reps
-
6
Tricep Extension (Dumbbell)
3
20-30 reps
-
7
Partial Incline Press (Dumbbell)
3
15-20 reps
-
Week 1
1 / 6 Weeks
Day 2
1
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
-
2
Arnold Press
3 Sets
12-15 Reps
-
3
Stiff Leg Deadlift (Dumbbell)
3 Sets
12-15 Reps
-
4
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
-
5
Skull Crusher (Dumbbell)
3 Sets
15-20 Reps
-
6
Kelso Shrug
3 Sets
15-20 Reps
-
7
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 3
1
Pullover (Dumbbell)
3 Sets
15-20 Reps
-
2
Upright Row (Dumbbell)
3 Sets
12-15 Reps
-
3
Goblet Squat
3 Sets
15-20 Reps
-
4
Alternating Dumbbell Curl
3 Sets
12-15 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
20-30 Reps
-
6
Standing Calf Raise
3 Sets
20-30 Reps
-
Day 5
1
Kelso Shrug
3 Sets
15-20 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
20-30 Reps
-
3
Chest Supported Row (Dumbbell)
3 Sets
15-20 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
15-20 Reps
-
5
Front Squat (Dumbbell)
3 Sets
12-15 Reps
-
6
Tricep Extension (Dumbbell)
3 Sets
20-30 Reps
-
7
Partial Incline Press (Dumbbell)
3 Sets
15-20 Reps
-
Day 4
1
Overhead Press (Dumbbell)
3 Sets
12-15 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
15 Reps
-
4
JM Press (Dumbbell)
3 Sets
15-20 Reps
-
5
Reverse Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
-
6
Rear Delt Row
3 Sets
20-30 Reps
-
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
-
2
Pullover (Dumbbell)
3 Sets
15-20 Reps
-
3
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
4
Front Squat (Dumbbell)
3 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
-
6
Standing Calf Raise
3 Sets
20-30 Reps
-
7
Tricep Kickback
3 Sets
15-20 Reps
-