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Monster Struck
by Luis S.
Program Description
Build a massive squat while adding fullbody hypertrophy
Program Overview
Level
Intermediate, Advanced
Goal
Powerbuilding, Bodybuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
90 minutes
Created
Apr 27, 2024 10:52
Last Edited
May 07, 2024 10:29
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Week 1
1 / 6 Weeks
Day 1
1
Squat (Low Bar)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
50%
60%
70%
2A
Stiff Leg Deadlift
3 Sets
8 Reps
@7
2B
Leg Press (45 Degrees)
3 Sets
10 Reps
@7
3A
Glute Bridge (Barbell)
4 Sets
12 Reps
@7
3B
Seated Calf Raise
4 Sets
15 Reps
@7
Day 5
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
50%
60%
70%
2A
Hack Squat
3 Sets
8 Reps
@7
2B
Good Morning
3 Sets
10 Reps
@7
3A
Split Squat Front Foot Elevated (Smith Machine)
4 Sets
12 Reps
@7
3B
Standing Calf Raise
4 Sets
15 Reps
@7
Day 4
1A
Pull-Up (Weighted)
3 Sets
8 Reps
@7
1B
Cable Crossover
3 Sets
10 Reps
@7
2A
Meadow Row
3 Sets
12 Reps
@7
2B
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
3A
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7
3B
Incline Curl (Dumbbell)
4 Sets
12 Reps
@7
4A
Upright Row (Dumbbell)
4 Sets
15 Reps
@7
4B
Overhead Extension (Dumbbell)
4 Sets
15 Reps
@7
Day 3
1
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
50%
60%
70%
2A
Leg Curl
3 Sets
12 Reps
@7
2B
Leg Extension
3 Sets
12 Reps
@7
3A
Glute Kickback (Cable)
4 Sets
15 Reps
@7
3B
Straight Leg Calf Raise
4 Sets
15 Reps
@7
4
Bench Press (Close Grip)
4 Sets
8 Reps
@7
5A
Bicep Curl (Machine)
4 Sets
15 Reps
@7
5B
V-Handle Tricep Pushdown (Cable)
4 Sets
15 Reps
@7
Day 2
1A
Bent Over Row (Barbell)
3 Sets
8 Reps
@7
1B
Bench Press (Dumbbell)
3 Sets
8 Reps
@7
2A
Pec Deck (Machine)
3 Sets
12 Reps
@7
2B
Pullover (Dumbbell)
3 Sets
12 Reps
@7
3A
One Arm Lateral Raise (Cable)
4 Sets
12 Reps
@7
3B
Preacher Curl (Barbell)
4 Sets
12 Reps
@7
4A
Seated Shoulder Press (Dumbbell)
4 Sets
15 Reps
@7
4B
Hammer Curl
4 Sets
15 Reps
@7
Day 4
1A
Pull-Up (Weighted)
3 Sets
8 Reps
@7.5
1B
Cable Crossover
3 Sets
10 Reps
@7.5
2A
Meadow Row
3 Sets
12 Reps
@7.5
2B
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7.5
3A
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7.5
3B
Incline Curl (Dumbbell)
4 Sets
12 Reps
@7.5
4A
Upright Row (Dumbbell)
4 Sets
15 Reps
@7.5
4B
Overhead Extension (Dumbbell)
4 Sets
15 Reps
@7.5
Day 2
1A
Bent Over Row (Barbell)
3 Sets
8 Reps
@7.5
1B
Bench Press (Dumbbell)
3 Sets
8 Reps
@7.5
2A
Pec Deck (Machine)
3 Sets
12 Reps
@7.5
2B
Pullover (Dumbbell)
3 Sets
12 Reps
@7.5
3A
One Arm Lateral Raise (Cable)
4 Sets
12 Reps
@7.5
3B
Preacher Curl (Barbell)
4 Sets
12 Reps
@7.5
4A
Seated Shoulder Press (Dumbbell)
4 Sets
15 Reps
@7.5
4B
Hammer Curl
4 Sets
15 Reps
@7.5
Day 1
1
Squat (Low Bar)
1 Set
1 Set
1 Set
5 Reps
5 Reps
4 Reps
60%
70%
80%
2A
Stiff Leg Deadlift
3 Sets
8 Reps
@7.5
2B
Leg Press (45 Degrees)
3 Sets
10 Reps
@7.5
3A
Glute Bridge (Barbell)
4 Sets
12 Reps
@7.5
3B
Seated Calf Raise
4 Sets
15 Reps
@7.5
Day 3
1
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
4 Reps
60%
70%
80%
2A
Leg Curl
3 Sets
12 Reps
@7.5
2B
Leg Extension
3 Sets
12 Reps
@7.5
3A
Glute Kickback (Cable)
4 Sets
15 Reps
@7.5
3B
Straight Leg Calf Raise
4 Sets
15 Reps
@7.5
4
Bench Press (Close Grip)
4 Sets
8 Reps
@7.5
5A
Bicep Curl (Machine)
4 Sets
15 Reps
@7.5
5B
V-Handle Tricep Pushdown (Cable)
4 Sets
15 Reps
@7.5
Day 5
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
4 Reps
60%
70%
80%
2A
Hack Squat
3 Sets
8 Reps
@7.5
2B
Good Morning
3 Sets
10 Reps
@7.5
3A
Split Squat Front Foot Elevated (Smith Machine)
4 Sets
12 Reps
@7.5
3B
Standing Calf Raise
4 Sets
15 Reps
@7.5
Day 1
1
Squat (Low Bar)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
70%
80%
90%
2A
Stiff Leg Deadlift
3 Sets
8 Reps
@8
2B
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
3A
Glute Bridge (Barbell)
4 Sets
12 Reps
@8
3B
Seated Calf Raise
4 Sets
15 Reps
@8
Day 2
1A
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
1B
Bench Press (Dumbbell)
3 Sets
8 Reps
@8
2A
Pec Deck (Machine)
3 Sets
12 Reps
@8
2B
Pullover (Dumbbell)
3 Sets
12 Reps
@8
3A
One Arm Lateral Raise (Cable)
4 Sets
12 Reps
@8
3B
Preacher Curl (Barbell)
4 Sets
12 Reps
@8
4A
Seated Shoulder Press (Dumbbell)
4 Sets
15 Reps
@8
4B
Hammer Curl
4 Sets
15 Reps
@8
Day 3
1
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
70%
80%
90%
2A
Leg Curl
3 Sets
12 Reps
@8
2B
Leg Extension
3 Sets
12 Reps
@8
3A
Glute Kickback (Cable)
4 Sets
15 Reps
@8
3B
Straight Leg Calf Raise
4 Sets
15 Reps
@8
4
Bench Press (Close Grip)
4 Sets
8 Reps
@8
5A
Bicep Curl (Machine)
4 Sets
15 Reps
@8
5B
V-Handle Tricep Pushdown (Cable)
4 Sets
15 Reps
@8
Day 4
1A
Pull-Up (Weighted)
3 Sets
8 Reps
@8
1B
Cable Crossover
3 Sets
10 Reps
@8
2A
Meadow Row
3 Sets
12 Reps
@8
2B
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3A
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
3B
Incline Curl (Dumbbell)
4 Sets
12 Reps
@8
4A
Upright Row (Dumbbell)
4 Sets
15 Reps
@8
4B
Overhead Extension (Dumbbell)
4 Sets
15 Reps
@8
Day 5
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
70%
80%
90%
2A
Hack Squat
3 Sets
8 Reps
@8
2B
Good Morning
3 Sets
10 Reps
@8
3A
Split Squat Front Foot Elevated (Smith Machine)
4 Sets
12 Reps
@8
3B
Standing Calf Raise
4 Sets
15 Reps
@8
Day 1
1
Squat (Low Bar)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
55%
65%
75%
2A
Stiff Leg Deadlift
3 Sets
8 Reps
@8.5
2B
Leg Press (45 Degrees)
3 Sets
10 Reps
@8.5
3A
Glute Bridge (Barbell)
4 Sets
12 Reps
@8.5
3B
Seated Calf Raise
4 Sets
15 Reps
@8.5
Day 2
1A
Bent Over Row (Barbell)
3 Sets
8 Reps
@8.5
1B
Bench Press (Dumbbell)
3 Sets
8 Reps
@8.5
2A
Pec Deck (Machine)
3 Sets
12 Reps
@8.5
2B
Pullover (Dumbbell)
3 Sets
12 Reps
@8.5
3A
One Arm Lateral Raise (Cable)
4 Sets
12 Reps
@8.5
3B
Preacher Curl (Barbell)
4 Sets
12 Reps
@8.5
4A
Seated Shoulder Press (Dumbbell)
4 Sets
15 Reps
@8.5
4B
Hammer Curl
4 Sets
15 Reps
@8.5
Day 3
1
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
55%
65%
75%
2A
Leg Curl
3 Sets
12 Reps
@8.5
2B
Leg Extension
3 Sets
12 Reps
@8.5
3A
Glute Kickback (Cable)
4 Sets
15 Reps
@8.5
3B
Straight Leg Calf Raise
4 Sets
15 Reps
@8.5
4
Bench Press (Close Grip)
4 Sets
8 Reps
@8.5
5A
Bicep Curl (Machine)
4 Sets
15 Reps
@8.5
5B
V-Handle Tricep Pushdown (Cable)
4 Sets
15 Reps
@8.5
Day 4
1A
Pull-Up (Weighted)
3 Sets
8 Reps
@8.5
1B
Cable Crossover
3 Sets
10 Reps
@8.5
2A
Meadow Row
3 Sets
12 Reps
@8.5
2B
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8.5
3A
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8.5
3B
Incline Curl (Dumbbell)
4 Sets
12 Reps
@8.5
4A
Upright Row (Dumbbell)
4 Sets
15 Reps
@8.5
4B
Overhead Extension (Dumbbell)
4 Sets
15 Reps
@8.5
Day 5
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
55%
65%
75%
2A
Hack Squat
3 Sets
8 Reps
@8.5
2B
Good Morning
3 Sets
10 Reps
@8.5
3A
Split Squat Front Foot Elevated (Smith Machine)
4 Sets
12 Reps
@8.5
3B
Standing Calf Raise
4 Sets
15 Reps
@8.5
Day 1
1
Squat (Low Bar)
1 Set
1 Set
1 Set
5 Reps
5 Reps
4 Reps
65%
75%
85%
2A
Stiff Leg Deadlift
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9
@9.5
2B
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@9.5
3A
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
@9.5
3B
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
@9.5
Day 2
1A
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9
@9.5
1B
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9
@9.5
2A
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@9
@9.5
2B
Pullover (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@9
@9.5
3A
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
@9.5
3B
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
@9.5
4A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
@9.5
4B
Hammer Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
@9.5
Day 3
1
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
4 Reps
65%
75%
85%
2A
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@9
@9.5
2B
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@9
@9.5
3A
Glute Kickback (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
@9.5
3B
Straight Leg Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
@9.5
4
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
5A
Bicep Curl (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
@9.5
5B
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
@9.5
Day 4
1A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9
@9.5
1B
Cable Crossover
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@9.5
2A
Meadow Row
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@9
@9.5
2B
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@9
@9.5
3A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
@9.5
3B
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
@9.5
4A
Upright Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
@9.5
4B
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
@9.5
Day 5
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
4 Reps
65%
75%
85%
2A
Hack Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9
@9.5
2B
Good Morning
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@9.5
3A
Split Squat Front Foot Elevated (Smith Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
@9.5
3B
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
@9.5
Day 1
1
Squat (Low Bar)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
75%
85%
95%
2A
Stiff Leg Deadlift
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9.5
@10
2B
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9.5
@10
3A
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8.5
@9
@9.5
@10
3B
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8.5
@9
@9.5
@10
Day 2
1A
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9.5
@10
1B
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9.5
@10
2A
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
2B
Pullover (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
3A
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8.5
@9
@9.5
@10
3B
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8.5
@9
@9.5
@10
4A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8.5
@9
@9.5
@10
4B
Hammer Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8.5
@9
@9.5
@10
Day 3
1
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
75%
85%
95%
2A
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
2B
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
3A
Glute Kickback (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8.5
@9
@9.5
@10
3B
Straight Leg Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8.5
@9
@9.5
@10
4
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8.5
@9
@9.5
@10
5A
Bicep Curl (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8.5
@9
@9.5
@10
5B
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8.5
@9
@9.5
@10
Day 4
1A
Pull-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9.5
@10
1B
Cable Crossover
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9.5
@10
2A
Meadow Row
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
2B
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
3A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8.5
@9
@9.5
@10
3B
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8.5
@9
@9.5
@10
4A
Upright Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8.5
@9
@9.5
@10
4B
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8.5
@9
@9.5
@10
Day 5
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
75%
85%
95%
2A
Hack Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9.5
@10
2B
Good Morning
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9.5
@10
3A
Split Squat Front Foot Elevated (Smith Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8.5
@9
@9.5
@10
3B
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8.5
@9
@9.5
@10