Training guide
HOW MUSCLE MONKEYS WORKS
Plan a focused phase, train the scheduled workouts, and use your performance and recovery to guide what comes next.
01 · Phase
Choose the objective
Choose what you are training for, then set how assertively the phase should progress.
Choose your goal
Build muscleMassBias the phase toward higher-volume hypertrophy training.
Improve strengthStrengthBias the phase toward lower-rep, longer-rest strength training.
Body recompositionRecompBalance productive loading, training volume and recovery.Choose your intensity
TroopConservativeProgress more gradually when rebuilding consistency or managing fatigue.
PrimalNormalThe default productive progression for most training phases.
GorillaAggressivePush progression whenever performance and recovery indicate you are ready.02 · Build
Build your workouts
Create a repeatable rotation with exercises and prescriptions matched to the phase.
PushChest · shoulders · triceps
PullBack · biceps · rear delts
LegsQuads · hamstrings · glutes
Review sets, reps, weights and rest before activating the phase.
03 · Train
Train and record
Follow the scheduled prescription and record the work you actually complete.
Bench pressWeight100 kgReps8 Complete
04 · Review
Review the week
Combine what you achieved with how well you recovered before changing the plan.
PerformanceSets · reps · load
RecoverySleep · energy · soreness
RecommendationsProgress · hold · reduce
05 · Progress
Progress to the next phase
Carry forward what is working, adjust the pressure and continue building.
Recommended phase cycle
TroopPrimalGorillaPrimalGorillaTroop