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Monke mode
by Bri
3 athletes joined
Program Description
Focus on back and arms
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
70 minutes
Created
Mar 20, 2024 08:53
Last Edited
May 08, 2024 02:13
down_app
Week 1
1 / 8 Weeks
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5-8 Reps
5-8 Reps
5-8 Reps
@9
@10
@7.5
2
Lat Pulldown
3 Sets
5-8 Reps
@10
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Standing Pullover (Cable)
3 Sets
8-12 Reps
@10
5
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
5-10 Reps
5-10 Reps
5-10 Reps
@8.5
@10
@8
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@9
3
Push Up
3 Sets
AMRAP
@10
4
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
@10
5
Dip (Weighted)
1 Set
2 Sets
5-12 Reps
5-12 Reps
@9
@8
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
High Bar Squat (Barbell)
3 Sets
6-10 Reps
@9
3
Decline Crunch (Weighted)
4 Sets
1 Set
8-15 Reps
8-15 Reps
@10
@9.5
4
Leg Extension
2 Sets
AMRAP
@10
5
Seated Hamstring Curl
2 Sets
AMRAP
@10
Day 4
1
Bent Over Row (Barbell)
1 Set
1 Set
AMRAP
AMRAP
@9.5
@9
2
Bench Press (Barbell)
3 Sets
6-10 Reps
@9
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@9
5
Lat Pulldown (Close Grip)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@10
@9
6
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
7
Bicep Curl (Cable)
2 Sets
8-12 Reps
@10
8
Incline Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@10
Day 5
1
Tricep Pushdown (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@9
2
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@9
3
French Press
3 Sets
8-15 Reps
@9
4
Hammer Curl
1 Set
1 Set
AMRAP
AMRAP
@10
@9
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
AMRAP
AMRAP
@10
@9
6
Seated Hamstring Curl
2 Sets
6-12 Reps
@10
7
Leg Extension
1 Set
AMRAP
@10
8
Cable Crunch
1 Set
2 Sets
AMRAP
AMRAP
@10
@9.5
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5-8 Reps
5-8 Reps
5-8 Reps
@9
@10
@7.5
2
Lat Pulldown
3 Sets
5-8 Reps
@10
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Standing Pullover (Cable)
3 Sets
8-12 Reps
@10
5
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
5-10 Reps
5-10 Reps
5-10 Reps
@8.5
@10
@8
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@9
3
Push Up
3 Sets
AMRAP
@10
4
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
@10
5
Dip (Weighted)
1 Set
2 Sets
5-12 Reps
5-12 Reps
@9
@8
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
High Bar Squat (Barbell)
3 Sets
6-10 Reps
@9
3
Decline Crunch (Weighted)
4 Sets
1 Set
8-15 Reps
8-15 Reps
@10
@9.5
4
Leg Extension
2 Sets
AMRAP
@10
5
Seated Hamstring Curl
2 Sets
AMRAP
@10
Day 4
1
Bent Over Row (Barbell)
1 Set
1 Set
AMRAP
AMRAP
@9.5
@9
2
Bench Press (Barbell)
3 Sets
6-10 Reps
@9
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@9
5
Lat Pulldown (Close Grip)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@10
@9
6
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
7
Bicep Curl (Cable)
2 Sets
8-12 Reps
@10
8
Incline Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@10
Day 5
1
Tricep Pushdown (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@9
2
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@9
3
French Press
3 Sets
8-15 Reps
@9
4
Hammer Curl
1 Set
1 Set
AMRAP
AMRAP
@10
@9
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
AMRAP
AMRAP
@10
@9
6
Seated Hamstring Curl
2 Sets
6-12 Reps
@10
7
Leg Extension
1 Set
AMRAP
@10
8
Cable Crunch
1 Set
2 Sets
AMRAP
AMRAP
@10
@9.5
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5-8 Reps
5-8 Reps
5-8 Reps
@9
@10
@7.5
2
Lat Pulldown
3 Sets
5-8 Reps
@10
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Standing Pullover (Cable)
3 Sets
8-12 Reps
@10
5
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
5-10 Reps
5-10 Reps
5-10 Reps
@8.5
@10
@8
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@9
3
Push Up
3 Sets
AMRAP
@10
4
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
@10
5
Dip (Weighted)
1 Set
2 Sets
5-12 Reps
5-12 Reps
@9
@8
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
High Bar Squat (Barbell)
3 Sets
6-10 Reps
@9
3
Decline Crunch (Weighted)
4 Sets
1 Set
8-15 Reps
8-15 Reps
@10
@9.5
4
Leg Extension
2 Sets
AMRAP
@10
5
Seated Hamstring Curl
2 Sets
AMRAP
@10
Day 4
1
Bent Over Row (Barbell)
1 Set
1 Set
AMRAP
AMRAP
@9.5
@9
2
Bench Press (Barbell)
3 Sets
6-10 Reps
@9
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@9
5
Lat Pulldown (Close Grip)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@10
@9
6
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
7
Bicep Curl (Cable)
2 Sets
8-12 Reps
@10
8
Incline Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@10
Day 5
1
Tricep Pushdown (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@9
2
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@9
3
French Press
3 Sets
8-15 Reps
@9
4
Hammer Curl
1 Set
1 Set
AMRAP
AMRAP
@10
@9
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
AMRAP
AMRAP
@10
@9
6
Seated Hamstring Curl
2 Sets
6-12 Reps
@10
7
Leg Extension
1 Set
AMRAP
@10
8
Cable Crunch
1 Set
2 Sets
AMRAP
AMRAP
@10
@9.5
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5-8 Reps
5-8 Reps
5-8 Reps
@9
@10
@7.5
2
Lat Pulldown
3 Sets
5-8 Reps
@10
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Standing Pullover (Cable)
3 Sets
8-12 Reps
@10
5
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
5-10 Reps
5-10 Reps
5-10 Reps
@8.5
@10
@8
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@9
3
Push Up
3 Sets
AMRAP
@10
4
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
@10
5
Dip (Weighted)
1 Set
2 Sets
5-12 Reps
5-12 Reps
@9
@8
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
High Bar Squat (Barbell)
3 Sets
6-10 Reps
@9
3
Decline Crunch (Weighted)
4 Sets
1 Set
8-15 Reps
8-15 Reps
@10
@9.5
4
Leg Extension
2 Sets
AMRAP
@10
5
Seated Hamstring Curl
2 Sets
AMRAP
@10
Day 4
1
Bent Over Row (Barbell)
1 Set
1 Set
AMRAP
AMRAP
@9.5
@9
2
Bench Press (Barbell)
3 Sets
6-10 Reps
@9
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@9
5
Lat Pulldown (Close Grip)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@10
@9
6
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
7
Bicep Curl (Cable)
2 Sets
8-12 Reps
@10
8
Incline Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@10
Day 5
1
Tricep Pushdown (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@9
2
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@9
3
French Press
3 Sets
8-15 Reps
@9
4
Hammer Curl
1 Set
1 Set
AMRAP
AMRAP
@10
@9
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
AMRAP
AMRAP
@10
@9
6
Seated Hamstring Curl
2 Sets
6-12 Reps
@10
7
Leg Extension
1 Set
AMRAP
@10
8
Cable Crunch
1 Set
2 Sets
AMRAP
AMRAP
@10
@9.5
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5-8 Reps
5-8 Reps
5-8 Reps
@9
@10
@7.5
2
Lat Pulldown
3 Sets
5-8 Reps
@10
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Standing Pullover (Cable)
3 Sets
8-12 Reps
@10
5
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
5-10 Reps
5-10 Reps
5-10 Reps
@8.5
@10
@8
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@9
3
Push Up
3 Sets
AMRAP
@10
4
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
@10
5
Dip (Weighted)
1 Set
2 Sets
5-12 Reps
5-12 Reps
@9
@8
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
High Bar Squat (Barbell)
3 Sets
6-10 Reps
@9
3
Decline Crunch (Weighted)
4 Sets
1 Set
8-15 Reps
8-15 Reps
@10
@9.5
4
Leg Extension
2 Sets
AMRAP
@10
5
Seated Hamstring Curl
2 Sets
AMRAP
@10
Day 4
1
Bent Over Row (Barbell)
1 Set
1 Set
AMRAP
AMRAP
@9.5
@9
2
Bench Press (Barbell)
3 Sets
6-10 Reps
@9
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@9
5
Lat Pulldown (Close Grip)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@10
@9
6
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
7
Bicep Curl (Cable)
2 Sets
8-12 Reps
@10
8
Incline Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@10
Day 5
1
Tricep Pushdown (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@9
2
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@9
3
French Press
3 Sets
8-15 Reps
@9
4
Hammer Curl
1 Set
1 Set
AMRAP
AMRAP
@10
@9
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
AMRAP
AMRAP
@10
@9
6
Seated Hamstring Curl
2 Sets
6-12 Reps
@10
7
Leg Extension
1 Set
AMRAP
@10
8
Cable Crunch
1 Set
2 Sets
AMRAP
AMRAP
@10
@9.5
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5-8 Reps
5-8 Reps
5-8 Reps
@9
@10
@7.5
2
Lat Pulldown
3 Sets
5-8 Reps
@10
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Standing Pullover (Cable)
3 Sets
8-12 Reps
@10
5
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
5-10 Reps
5-10 Reps
5-10 Reps
@8.5
@10
@8
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@9
3
Push Up
3 Sets
AMRAP
@10
4
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
@10
5
Dip (Weighted)
1 Set
2 Sets
5-12 Reps
5-12 Reps
@9
@8
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
High Bar Squat (Barbell)
3 Sets
6-10 Reps
@9
3
Decline Crunch (Weighted)
4 Sets
1 Set
8-15 Reps
8-15 Reps
@10
@9.5
4
Leg Extension
2 Sets
AMRAP
@10
5
Seated Hamstring Curl
2 Sets
AMRAP
@10
Day 4
1
Bent Over Row (Barbell)
1 Set
1 Set
AMRAP
AMRAP
@9.5
@9
2
Bench Press (Barbell)
3 Sets
6-10 Reps
@9
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@9
5
Lat Pulldown (Close Grip)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@10
@9
6
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
7
Bicep Curl (Cable)
2 Sets
8-12 Reps
@10
8
Incline Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@10
Day 5
1
Tricep Pushdown (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@9
2
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@9
3
French Press
3 Sets
8-15 Reps
@9
4
Hammer Curl
1 Set
1 Set
AMRAP
AMRAP
@10
@9
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
AMRAP
AMRAP
@10
@9
6
Seated Hamstring Curl
2 Sets
6-12 Reps
@10
7
Leg Extension
1 Set
AMRAP
@10
8
Cable Crunch
1 Set
2 Sets
AMRAP
AMRAP
@10
@9.5
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5-8 Reps
5-8 Reps
5-8 Reps
@9
@10
@7.5
2
Lat Pulldown
3 Sets
5-8 Reps
@10
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Standing Pullover (Cable)
3 Sets
8-12 Reps
@10
5
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
5-10 Reps
5-10 Reps
5-10 Reps
@8.5
@10
@8
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@9
3
Push Up
3 Sets
AMRAP
@10
4
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
@10
5
Dip (Weighted)
1 Set
2 Sets
5-12 Reps
5-12 Reps
@9
@8
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
High Bar Squat (Barbell)
3 Sets
6-10 Reps
@9
3
Decline Crunch (Weighted)
4 Sets
1 Set
8-15 Reps
8-15 Reps
@10
@9.5
4
Leg Extension
2 Sets
AMRAP
@10
5
Seated Hamstring Curl
2 Sets
AMRAP
@10
Day 4
1
Bent Over Row (Barbell)
1 Set
1 Set
AMRAP
AMRAP
@9.5
@9
2
Bench Press (Barbell)
3 Sets
6-10 Reps
@9
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@9
5
Lat Pulldown (Close Grip)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@10
@9
6
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
7
Bicep Curl (Cable)
2 Sets
8-12 Reps
@10
8
Incline Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@10
Day 5
1
Tricep Pushdown (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@9
2
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@9
3
French Press
3 Sets
8-15 Reps
@9
4
Hammer Curl
1 Set
1 Set
AMRAP
AMRAP
@10
@9
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
AMRAP
AMRAP
@10
@9
6
Seated Hamstring Curl
2 Sets
6-12 Reps
@10
7
Leg Extension
1 Set
AMRAP
@10
8
Cable Crunch
1 Set
2 Sets
AMRAP
AMRAP
@10
@9.5
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5-8 Reps
5-8 Reps
5-8 Reps
@9
@10
@7.5
2
Lat Pulldown
3 Sets
5-8 Reps
@10
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Standing Pullover (Cable)
3 Sets
8-12 Reps
@10
5
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
5-10 Reps
5-10 Reps
5-10 Reps
@8.5
@10
@8
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@9
3
Push Up
3 Sets
AMRAP
@10
4
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
@10
5
Dip (Weighted)
1 Set
2 Sets
5-12 Reps
5-12 Reps
@9
@8
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
High Bar Squat (Barbell)
3 Sets
6-10 Reps
@9
3
Decline Crunch (Weighted)
4 Sets
1 Set
8-15 Reps
8-15 Reps
@10
@9.5
4
Leg Extension
2 Sets
AMRAP
@10
5
Seated Hamstring Curl
2 Sets
AMRAP
@10
Day 4
1
Bent Over Row (Barbell)
1 Set
1 Set
AMRAP
AMRAP
@9.5
@9
2
Bench Press (Barbell)
3 Sets
6-10 Reps
@9
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@9
5
Lat Pulldown (Close Grip)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@10
@9
6
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
7
Bicep Curl (Cable)
2 Sets
8-12 Reps
@10
8
Incline Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@10
Day 5
1
Tricep Pushdown (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@9
2
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@9
3
French Press
3 Sets
8-15 Reps
@9
4
Hammer Curl
1 Set
1 Set
AMRAP
AMRAP
@10
@9
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
AMRAP
AMRAP
@10
@9
6
Seated Hamstring Curl
2 Sets
6-12 Reps
@10
7
Leg Extension
1 Set
AMRAP
@10
8
Cable Crunch
1 Set
2 Sets
AMRAP
AMRAP
@10
@9.5