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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 12, 2025 12:04

Summary

Unleash your potential with the Monolithic Strength program, a focused 4-week journey designed to build raw power and muscle. Comprising five training days each week, this program emphasizes compound lifts like the Bench Press, Squat, and Pull-Up, ensuring you target major muscle groups for balanced development. With a mix of barbell and bodyweight exercises, you'll enhance your strength and stability, all within the comfort of your garage gym. Get ready to transform your physique and boost your performance!
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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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
-