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Monolithic strength

by Gabriel E.

Program Description

!

Program Overview

  • Level
    Advanced
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 06, 2025 08:07
  • Last Edited
    Oct 06, 2025 08:22
Muscle Engagement
Front
Back
MuscleSet
Abs
13.1%
Forearms
9.6%
Triceps
9.2%
Upper Back
9.2%
Glutes
8.5%
Biceps
7.9%
Hamstrings
7.9%
Lats
6.8%
Chest
6.3%
Quadriceps
6.3%
Neck
5.5%
Lower Back
5.4%
Front Delts
2.8%
Adductors
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Dip (Weighted)
2
1
6 reps
10 reps
-
-
3
Incline Bench Press (Barbell)
2
8-12 reps
-
4
Ab Wheel
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Dip (Weighted)
2
1
6 reps
10 reps
-
-
3
Incline Bench Press (Barbell)
2
8-12 reps
-
4
Ab Wheel
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Dip (Weighted)
2
1
6 reps
10 reps
-
-
3
Incline Bench Press (Barbell)
2
8-12 reps
-
4
Ab Wheel
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Dip (Weighted)
2
1
6 reps
10 reps
-
-
3
Incline Bench Press (Barbell)
2
8-12 reps
-
4
Ab Wheel
3
12-15 reps
-
5
Hanging Leg Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Wrist Curls
4
20 reps
-
4
Reverse Wrist Curl (Dumbbell)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Wrist Curls
4
20 reps
-
4
Reverse Wrist Curl (Dumbbell)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Wrist Curls
4
20 reps
-
4
Reverse Wrist Curl (Dumbbell)
4
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
5 reps
10 reps
-
-
2
Romanian Deadlift (Barbell)
2
10 reps
-
3
Wrist Curls
4
20 reps
-
4
Reverse Wrist Curl (Dumbbell)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
5 reps
10 reps
-
-
2
Seal Row
3
12+ reps
-
3
Pull-Up (Neutral Grip, Weighted)
2
8-10 reps
-
4
Neck Flexion
3
12 reps
-
5
Neck Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
5 reps
10 reps
-
-
2
Seal Row
3
12+ reps
-
3
Pull-Up (Neutral Grip, Weighted)
2
8-10 reps
-
4
Neck Flexion
3
12 reps
-
5
Neck Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
5 reps
10 reps
-
-
2
Seal Row
3
12+ reps
-
3
Pull-Up (Neutral Grip, Weighted)
2
8-10 reps
-
4
Neck Flexion
3
12 reps
-
5
Neck Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
1
5 reps
10 reps
-
-
2
Seal Row
3
12+ reps
-
3
Pull-Up (Neutral Grip, Weighted)
2
8-10 reps
-
4
Neck Flexion
3
12 reps
-
5
Neck Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Kelso Shrug
3
20 reps
-
3
Bear Hug
3
2 mins
-
4
Ab Wheel
3
12 reps
-
5
Hanging Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Kelso Shrug
3
20 reps
-
3
Bear Hug
3
2 mins
-
4
Ab Wheel
3
12 reps
-
5
Hanging Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Kelso Shrug
3
20 reps
-
3
Bear Hug
3
2 mins
-
4
Ab Wheel
3
12 reps
-
5
Hanging Leg Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
-
2
Kelso Shrug
3
20 reps
-
3
Bear Hug
3
2 mins
-
4
Ab Wheel
3
12 reps
-
5
Hanging Leg Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
20 reps
-
2
Incline Hammer Curl (Dumbbell)
2
12 reps
-
3
Preacher Curl (Dumbbell)
1
30 reps
-
4
Skull Crusher (Barbell)
2
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
20 reps
-
2
Incline Hammer Curl (Dumbbell)
2
12 reps
-
3
Preacher Curl (Dumbbell)
1
30 reps
-
4
Skull Crusher (Barbell)
2
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
20 reps
-
2
Incline Hammer Curl (Dumbbell)
2
12 reps
-
3
Preacher Curl (Dumbbell)
1
30 reps
-
4
Skull Crusher (Barbell)
2
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
20 reps
-
2
Incline Hammer Curl (Dumbbell)
2
12 reps
-
3
Preacher Curl (Dumbbell)
1
30 reps
-
4
Skull Crusher (Barbell)
2
12 reps
-
5
Tricep Pushdown (Cable)
2
12 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Dip (Weighted)
2 Sets
1 Set
6 Reps
10 Reps
-
-
3
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
-
4
Ab Wheel
3 Sets
12-15 Reps
-
5
Hanging Leg Raise
3 Sets
12-15 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
-
-
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
-
3
Wrist Curls
4 Sets
20 Reps
-
4
Reverse Wrist Curl (Dumbbell)
4 Sets
20 Reps
-
Day 3
1
Pull-Up (Weighted)
2 Sets
1 Set
5 Reps
10 Reps
-
-
2
Seal Row
3 Sets
12+ Reps
-
3
Pull-Up (Neutral Grip, Weighted)
2 Sets
8-10 Reps
-
4
Neck Flexion
3 Sets
12 Reps
-
5
Neck Curl
3 Sets
12 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
-
2
Kelso Shrug
3 Sets
20 Reps
-
3
Bear Hug
3 Sets
2 mins
-
4
Ab Wheel
3 Sets
12 Reps
-
5
Hanging Leg Raise
3 Sets
20 Reps
-
Day 5
1
Incline Curl (Dumbbell)
3 Sets
20 Reps
-
2
Incline Hammer Curl (Dumbbell)
2 Sets
12 Reps
-
3
Preacher Curl (Dumbbell)
1 Set
30 Reps
-
4
Skull Crusher (Barbell)
2 Sets
12 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
12 Reps
-