Monster
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 5 | 5 reps |
| 2 | Incline Bench Press (Barbell) | 4 | 6 reps |
| 3 | Chin-Up (Bodyweight) | 3 | AMRAP |
| 4 | Pendlay Row | 5 | 5 reps |
| 5 | Bicep Curl (Barbell) | 5 | 5 reps |
| 6 | Lying Tricep Extension (Barbell) | 4 | 6 reps |
| 7 | Shrug (Dumbbell) | 4 | 6 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 5 | 5 reps |
| 2 | Deadlift (Barbell) | 5 | 5 reps |
| 3 | Seated Calf Raise | 5 | 10 reps |
| 4 | Cable Crunch | 5 | 15 reps |
| 5 | Standing Behind Neck Shoulder Press (Barbell) | 1 | 12 reps |
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| Superset | |||
| Superset | |||
| 7A | Lateral Raise (Dumbbell) | 3 | 15 reps |
| 7B | Rear Delt Fly (Dumbbell) | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Overhead Press (Barbell) | 5 | 5 reps |
| 1B | Chin-Up (Weighted) | 5 | AMRAP |
| 2 | Standing Behind Neck Shoulder Press (Barbell) | 2 | 15 reps |
| Superset | |||
| 3A | Dip (Weighted) | 4 | 6 reps |
| 3B | T-Bar Row | 4 | 10 reps |
| Superset | |||
| 4A | Upright Row (Barbell) | 3 | 15 reps |
| 4B | Face Pull | 3 | 15 reps |
| 5 | Pullover (Dumbbell) | 3 | 15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| Superset | |||
| 1A | Hack Squat | 1 | 15 reps |
| 1 | 12 reps | ||
| 1 | 10 reps | ||
| 1 | 8 reps | ||
| 1 | 6 reps | ||
| 1B | Lying Leg Curl | 3 | 15 reps |
| Superset | |||
| 2A | Romanian Deadlift (Barbell) | 4 | 6 reps |
| 2B | Leg Extension | 3 | 15 reps |
| Superset | |||
| 3A | Leg Press (45 Degrees) | 3 | 15 reps |
| 3B | Hip Adductor (Machine) | 3 | 15 reps |
| Superset | |||
| 4A | Hammer Curl | 4 | 6 reps |
| 4B | V-Handle Tricep Pushdown (Cable) | 4 | 15 reps |
| Superset | |||
| 5A | Incline Curl (Dumbbell) | 3 | 6 reps |
| 5B | Single Arm Overhead Tricep Extension | 3 | 15 reps |
Common questions
Yes, Monster is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Monster is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Monster is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
