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Monolith Lite

by Rex D.
17 athletes joined

Program Description

Base building for intermediate

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 20, 2024 02:12
  • Last Edited
    Feb 03, 2025 11:32
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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
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Squat (Barbell)
1
AMRAP
90%
3
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
4
Overhead Press (Barbell)
1
AMRAP
70%
5
Lat Pulldown
2
1
15 reps
25 reps
RPE 8
RPE 10
6
Rear Delt Fly (Machine)
2
1
15 reps
25 reps
RPE 8
RPE 10
7
Dip (Weighted)
2
1
15 reps
25 reps
RPE 8
RPE 10
8
Leg Extension
2
1
15 reps
25 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Squat (Barbell)
1
AMRAP
85%
3
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Overhead Press (Barbell)
1
AMRAP
65%
5
Lat Pulldown
2
1
15 reps
25 reps
RPE 8
RPE 10
6
Rear Delt Fly (Machine)
2
1
15 reps
25 reps
RPE 8
RPE 10
7
Dip (Weighted)
2
1
15 reps
25 reps
RPE 8
RPE 10
8
Leg Extension
2
1
15 reps
25 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Squat (Barbell)
1
AMRAP
95%
3
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
4
Overhead Press (Barbell)
1
AMRAP
75%
5
Lat Pulldown
2
1
15 reps
25 reps
RPE 8
RPE 10
6
Rear Delt Fly (Machine)
2
1
15 reps
25 reps
RPE 8
RPE 10
7
Dip (Weighted)
2
1
15 reps
25 reps
RPE 8
RPE 10
8
Leg Extension
2
1
15 reps
25 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Squat (Barbell)
1
AMRAP
90%
3
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
4
Overhead Press (Barbell)
1
AMRAP
70%
5
Lat Pulldown
2
1
15 reps
25 reps
RPE 8
RPE 10
6
Rear Delt Fly (Machine)
2
1
15 reps
25 reps
RPE 8
RPE 10
7
Dip (Weighted)
2
1
15 reps
25 reps
RPE 8
RPE 10
8
Leg Extension
2
1
15 reps
25 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Squat (Barbell)
1
AMRAP
85%
3
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
4
Overhead Press (Barbell)
1
AMRAP
65%
5
Lat Pulldown
2
1
15 reps
25 reps
RPE 8
RPE 10
6
Rear Delt Fly (Machine)
2
1
15 reps
25 reps
RPE 8
RPE 10
7
Dip (Weighted)
2
1
15 reps
25 reps
RPE 8
RPE 10
8
Leg Extension
2
1
15 reps
25 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Overhead Press (Barbell)
1
1 reps
RPE 10
3
Rear Delt Fly (Machine)
2
1
15 reps
25 reps
RPE 8
RPE 10
4
Pull-Up (Weighted)
1
AMRAP
RPE 10
5
Dip (Weighted)
1
AMRAP
RPE 10
6
Leg Extension
1
1
1
15 reps
15 reps
25 reps
RPE 10
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
4
Bench Press (Barbell)
1
AMRAP
90%
5
Seated Row (Cable)
2
1
15 reps
25 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
2
1
15 reps
25 reps
RPE 8
RPE 10
7
Shoulder Press (Machine)
2
1
15 reps
25 reps
RPE 8
RPE 10
8
Back Extension
2
1
15 reps
25 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
4
Bench Press (Barbell)
1
AMRAP
85%
5
Seated Row (Cable)
2
1
15 reps
25 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
2
1
15 reps
25 reps
RPE 8
RPE 10
7
Shoulder Press (Machine)
2
1
15 reps
25 reps
RPE 8
RPE 10
8
Back Extension
2
1
15 reps
25 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
3 reps
75%
85%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
1
1
5 reps
3 reps
75%
85%
4
Bench Press (Barbell)
1
AMRAP
95%
5
Seated Row (Cable)
2
1
15 reps
25 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
2
1
15 reps
25 reps
RPE 8
RPE 10
7
Shoulder Press (Machine)
2
1
15 reps
25 reps
RPE 8
RPE 10
8
Back Extension
2
1
15 reps
25 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3 reps
3 reps
70%
80%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Bench Press (Barbell)
1
1
3 reps
3 reps
70%
80%
4
Bench Press (Barbell)
1
AMRAP
90%
5
Seated Row (Cable)
2
1
15 reps
25 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
2
1
15 reps
25 reps
RPE 8
RPE 10
7
Shoulder Press (Machine)
2
1
15 reps
25 reps
RPE 8
RPE 10
8
Back Extension
2
1
15 reps
25 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
65%
75%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Bench Press (Barbell)
1
1
5 reps
5 reps
65%
75%
4
Bench Press (Barbell)
1
AMRAP
85%
5
Seated Row (Cable)
2
1
15 reps
25 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
2
1
15 reps
25 reps
RPE 8
RPE 10
7
Shoulder Press (Machine)
2
1
15 reps
25 reps
RPE 8
RPE 10
8
Back Extension
2
1
15 reps
25 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Seated Row (Cable)
2
1
15 reps
25 reps
RPE 8
RPE 10
3
Bicep Curl (Cable)
2
1
15 reps
25 reps
RPE 8
RPE 10
4
Shoulder Press (Machine)
2
1
15 reps
25 reps
RPE 8
RPE 10
5
Back Extension
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
2
Squat (Barbell)
1
AMRAP
65%
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Lat Pulldown
2
1
15 reps
25 reps
RPE 8
RPE 10
5
Rear Delt Fly (Machine)
2
1
15 reps
25 reps
RPE 8
RPE 10
6
Lateral Raise (Machine)
2
1
15 reps
25 reps
RPE 8
RPE 10
7
Leg Curl
2
1
15 reps
25 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
70%
80%
2
Squat (Barbell)
1
AMRAP
60%
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Lat Pulldown
2
1
15 reps
25 reps
RPE 8
RPE 10
5
Rear Delt Fly (Machine)
2
1
15 reps
25 reps
RPE 8
RPE 10
6
Lateral Raise (Machine)
2
1
15 reps
25 reps
RPE 8
RPE 10
7
Leg Curl
2
1
15 reps
25 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Squat (Barbell)
1
AMRAP
70%
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Lat Pulldown
2
1
15 reps
25 reps
RPE 8
RPE 10
5
Rear Delt Fly (Machine)
2
1
15 reps
25 reps
RPE 8
RPE 10
6
Lateral Raise (Machine)
2
1
15 reps
25 reps
RPE 8
RPE 10
7
Leg Curl
2
1
15 reps
25 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
65%
75%
85%
2
Squat (Barbell)
1
AMRAP
65%
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Lat Pulldown
2
1
15 reps
25 reps
RPE 8
RPE 10
5
Rear Delt Fly (Machine)
2
1
15 reps
25 reps
RPE 8
RPE 10
6
Lateral Raise (Machine)
2
1
15 reps
25 reps
RPE 8
RPE 10
7
Leg Curl
2
1
15 reps
25 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
70%
80%
2
Squat (Barbell)
1
AMRAP
60%
3
Incline Bench Press (Barbell)
3
10 reps
RPE 8
4
Lat Pulldown
2
1
15 reps
25 reps
RPE 8
RPE 10
5
Rear Delt Fly (Machine)
2
1
15 reps
25 reps
RPE 8
RPE 10
6
Lateral Raise (Machine)
2
1
15 reps
25 reps
RPE 8
RPE 10
7
Leg Curl
2
1
15 reps
25 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Lat Pulldown
2
1
15 reps
25 reps
RPE 8
RPE 10
4
Rear Delt Fly (Machine)
2
1
15 reps
25 reps
RPE 8
RPE 10
5
Lateral Raise (Machine)
2
1
15 reps
25 reps
RPE 8
RPE 10
6
Leg Curl
2
1
15 reps
25 reps
RPE 8
RPE 10
Week 1
1 / 6 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
3 Reps
3 Reps
70%
80%
2
Deadlift (Barbell)
1 Set
AMRAP
90%
3
Bench Press (Barbell)
1 Set
1 Set
3 Reps
3 Reps
70%
80%
4
Bench Press (Barbell)
1 Set
AMRAP
90%
5
Seated Row (Cable)
2 Sets
1 Set
15 Reps
25 Reps
@8
@10
6
Bicep Curl (Cable)
2 Sets
1 Set
15 Reps
25 Reps
@8
@10
7
Shoulder Press (Machine)
2 Sets
1 Set
15 Reps
25 Reps
@8
@10
8
Back Extension
2 Sets
1 Set
15 Reps
25 Reps
@8
@10
Day 1
1
Squat (Barbell)
1 Set
1 Set
3 Reps
3 Reps
70%
80%
2
Squat (Barbell)
1 Set
AMRAP
90%
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
70%
80%
90%
4
Overhead Press (Barbell)
1 Set
AMRAP
70%
5
Lat Pulldown
2 Sets
1 Set
15 Reps
25 Reps
@8
@10
6
Rear Delt Fly (Machine)
2 Sets
1 Set
15 Reps
25 Reps
@8
@10
7
Dip (Weighted)
2 Sets
1 Set
15 Reps
25 Reps
@8
@10
8
Leg Extension
2 Sets
1 Set
15 Reps
25 Reps
@8
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
65%
75%
85%
2
Squat (Barbell)
1 Set
AMRAP
65%
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
4
Lat Pulldown
2 Sets
1 Set
15 Reps
25 Reps
@8
@10
5
Rear Delt Fly (Machine)
2 Sets
1 Set
15 Reps
25 Reps
@8
@10
6
Lateral Raise (Machine)
2 Sets
1 Set
15 Reps
25 Reps
@8
@10
7
Leg Curl
2 Sets
1 Set
15 Reps
25 Reps
@8
@10