Donkey Kong Muscle Builder
3 day full body split to build monkey strength and size
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 6–10 reps |
| 2 | Pull-Up (Bodyweight) | 3 | AMRAP |
| 3 | Hack Squat | 3 | 6–12 reps |
| 4 | Seated Row (Cable) | 3 | 8–12 reps |
| 5 | Tricep Pushdown (Cable) | 3 | 8–12 reps |
| 6 | Bayesian Curl | 3 | 8–12 reps |
| 7 | Romanian Deadlift (Barbell) | 3 | 6–12 reps |
| 8 | Calf Raise (Machine) | 3 | 15–20 reps |
| 9 | Lateral Raise (Cable) | 3 | 12–15 reps |
| 10 | Rear Delt Fly (Machine) | 3 | 12–15 reps |
| 11 | Wrist Curls | 3 | 15–30 reps |
| 12 | Reverse Wrist Curl (Dumbbell) | 3 | 15–30 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Lying Leg Curl | 3 | 12–15 reps |
| 2 | Squat (Barbell) | 3 | 4–8 reps |
| 3 | Chest Supported Row (Machine) | 3 | 8–12 reps |
| 4 | Seated Shoulder Press (Dumbbell) | 3 | 6–10 reps |
| 5 | Hip Abductor (Machine) | 3 | 12–15 reps |
| 6 | Hip Adductor (Machine) | 3 | 12–15 reps |
| 7 | Lat Pulldown | 3 | 8–12 reps |
| 8 | Preacher Curl (Dumbbell) | 3 | 8–12 reps |
| 9 | Overhead Tricep Extension (Cable) | 3 | 8–12 reps |
| 10 | Chest Fly (Cable) | 3 | 12–15 reps |
| 11 | Cable Crunch | 3 | 15–30 reps |
| 12 | Leg Raise (Captain's Chair) | 3 | AMRAP |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Curl | 3 | 12–15 reps |
| 2 | Deadlift (Barbell) | 3 | 1–4 reps |
| 3 | Rear Delt Fly (Cable) | 3 | 12–15 reps |
| 4 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps |
| 5 | Incline Hammer Curl (Dumbbell) | 3 | 8–12 reps |
| 6 | Lateral Raise (Dumbbell) | 3 | 12–15 reps |
| 7 | Single Arm High Row (Cable) | 3 | 12–15 reps |
| 8 | Tricep Kickback | 3 | 8–12 reps |
| 9 | Kelso Shrug | 3 | 12–15 reps |
| 10 | Leg Extension | 3 | 12–15 reps |
| 11 | Neck Curl | 3 | 15–30 reps |
| 12 | Neck Extension | 3 | 15–30 reps |
Weeks 2–14 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Donkey Kong Muscle Builder is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 14 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 120 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.
Donkey Kong Muscle Builder is structured around 3 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 14 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Donkey Kong Muscle Builder 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
