Monster

by Rayane L.

Program Description

Day 1 : Chest , back , arms Day 2 : legs , calf , abs , shoulders Day 3 : chest , back , shoulders Day 4 : legs , back , arms

Program Overview

Level
Intermediate, Novice
Goal
Powerbuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
90 minutes
Created
Jun 20, 2024 12:00
Last Edited
Jun 18, 2025 09:33

Summary

Unleash your inner beast with the Monster workout program, designed for serious lifters ready to push their limits. Over the course of one week, you'll engage in four intense training sessions that focus on both upper and lower body strength, featuring compound movements like the Bench Press, Squat, and Deadlift. Each session is meticulously crafted to build muscle and enhance your overall power, ensuring you leave the gym feeling accomplished. Equip yourself with a full gym and get ready to transform your physique—it's time to become a Monster!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

Bench Press (Barbell)

5 reps

Incline Bench Press (Barbell)

6 reps

Chin-Up (Bodyweight)

AMRAP

Pendlay Row

5 reps

Bicep Curl (Barbell)

5 reps

Lying Tricep Extension (Barbell)

6 reps

Shrug (Dumbbell)

6 reps

Day 2

Squat (Barbell)

5 reps

Deadlift (Barbell)

5 reps

Seated Calf Raise

10 reps

Cable Crunch

15 reps

Standing Behind Neck Shoulder Press (Barbell)

12 reps

10 reps

8 reps

6 reps

Lateral Raise (Dumbbell)

15 reps

Rear Delt Fly (Dumbbell)

15 reps

Day 3

Overhead Press (Barbell)

5 reps

Chin-Up (Weighted)

AMRAP

Standing Behind Neck Shoulder Press (Barbell)

15 reps

Dip (Weighted)

6 reps

T-Bar Row

10 reps

Upright Row (Barbell)

15 reps

Face Pull

15 reps

Pullover (Dumbbell)

15 reps

Day 4

Hack Squat

15 reps

12 reps

10 reps

8 reps

6 reps

Lying Leg Curl

15 reps

Romanian Deadlift (Barbell)

6 reps

Leg Extension

15 reps

Leg Press (45 Degrees)

15 reps

Hip Adductor (Machine)

15 reps

Hammer Curl

6 reps

V-Handle Tricep Pushdown (Cable)

15 reps

Incline Curl (Dumbbell)

6 reps

Single Arm Overhead Tricep Extension

15 reps

Day 1

Bench Press (Barbell)

5 Sets

5 Reps

Incline Bench Press (Barbell)

4 Sets

6 Reps

Chin-Up (Bodyweight)

3 Sets

AMRAP

Pendlay Row

5 Sets

5 Reps

Bicep Curl (Barbell)

5 Sets

5 Reps

Lying Tricep Extension (Barbell)

4 Sets

6 Reps

Shrug (Dumbbell)

4 Sets

6 Reps

Day 2

Squat (Barbell)

5 Sets

5 Reps

Deadlift (Barbell)

5 Sets

5 Reps

Seated Calf Raise

5 Sets

10 Reps

Cable Crunch

5 Sets

15 Reps

Standing Behind Neck Shoulder Press (Barbell)

1 Set

12 Reps

10 Reps

8 Reps

6 Reps

Lateral Raise (Dumbbell)

3 Sets

15 Reps

Rear Delt Fly (Dumbbell)

3 Sets

15 Reps

Day 3

Overhead Press (Barbell)

5 Sets

5 Reps

Chin-Up (Weighted)

5 Sets

AMRAP

Standing Behind Neck Shoulder Press (Barbell)

2 Sets

15 Reps

Dip (Weighted)

4 Sets

6 Reps

T-Bar Row

4 Sets

10 Reps

Upright Row (Barbell)

3 Sets

15 Reps

Face Pull

3 Sets

15 Reps

Pullover (Dumbbell)

3 Sets

15 Reps

Day 4

Hack Squat

1 Set

15 Reps

12 Reps

10 Reps

8 Reps

6 Reps

Lying Leg Curl

3 Sets

15 Reps

Romanian Deadlift (Barbell)

4 Sets

6 Reps

Leg Extension

3 Sets

15 Reps

Leg Press (45 Degrees)

3 Sets

15 Reps

Hip Adductor (Machine)

3 Sets

15 Reps

Hammer Curl

4 Sets

6 Reps

V-Handle Tricep Pushdown (Cable)

4 Sets

15 Reps

Incline Curl (Dumbbell)

3 Sets

6 Reps

Single Arm Overhead Tricep Extension

3 Sets

15 Reps