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    Input Your 1Rm Weight Reps

    Uploaded by

    slulc
    This document outlines a 5/3/1 strength training program called "Building the Monolith" designed to build size and strength over 6 weeks. It provides the workout schedule, exercises, sets, reps, and progression each week. The program focuses on the main lifts (squat, bench press, deadlift, overhead press), assistance work, and finishing with stretching, cardio, nutrition, and recovery.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    Input Your 1Rm Weight Reps

    Uploaded by

    slulc
    89 views6 pages
    This document outlines a 5/3/1 strength training program called "Building the Monolith" designed to build size and strength over 6 weeks. It provides the workout schedule, exercises, sets, reps, and progression each week. The program focuses on the main lifts (squat, bench press, deadlift, overhead press), assistance work, and finishing with stretching, cardio, nutrition, and recovery.

    Original Description:

    monolith

    Original Title

    The Monolith

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    © © All Rights Reserved

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    This document outlines a 5/3/1 strength training program called "Building the Monolith" designed to build size and strength over 6 weeks. It provides the workout schedule, exercises, sets, reps, and progression each week. The program focuses on the main lifts (squat, bench press, deadlift, overhead press), assistance work, and finishing with stretching, cardio, nutrition, and recovery.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    89 views6 pages

    Input Your 1Rm Weight Reps

    Uploaded by

    slulc
    This document outlines a 5/3/1 strength training program called "Building the Monolith" designed to build size and strength over 6 weeks. It provides the workout schedule, exercises, sets, reps, and progression each week. The program focuses on the main lifts (squat, bench press, deadlift, overhead press), assistance work, and finishing with stretching, cardio, nutrition, and recovery.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 6

    https://jimwendler.

    com/blogs/jimwendler-com/101078918-building-the-monolith-5-3-1-for-size
    INPUT YOUR 1RM 1-RM Calculator
    Squat Bench Dead Weight Reps
    130 100 155 150 7
    OHP Estimated 1R 190
    60

    Training Max - Do Not Edit


    Squat Bench Dead
    110 85 130
    OHP
    50

    Week 1 Day W 1 eight Reps Week 1 Day W


    2 eight Reps Week 1 Day 3 Weight
    Squat 75 5 Deadlift 90 5 Squat 75
    90 5 105 5 90
    100 5 115 5 100
    100 5 115 5 50
    100 5 115 5 Press 10 sets of 5
    100 5 Bench 60 5 Chins 5X5
    100 5 70 5 Face Pulls 100
    Press 35 5 75 5 Shrugs 100
    40 5 75 5
    45 5 75 5
    35 AMRAP 75 5
    Chins 100 75 5
    Face Pulls 100 DB Rows 5 sets of 10-15
    Dips 100 Curls 100

    Week 2 Day W
    1 eight Reps Week 2 Day W
    2 eight Reps Week 2 Day 3 Weight
    Squat 70 5 Deadlift 85 5 Squat 70
    85 5 100 5 85
    95 5 110 5 95
    95 5 110 5 60
    95 5 110 5 Press 10 sets of 5
    95 5 Bench 55 5 Chins 5X5
    95 5 65 5 Face Pulls 100
    Press 35 5 70 5 Shrugs 100
    40 5 70 5
    45 5 70 5
    35 AMRAP 70 5
    Chins 100 70 5
    Face Pulls 100 DB Rows 5 sets of 10-15
    Dips 100 Curls 100

    Week 3 Day W 1 eight Reps Week 3 Day W


    2 eight Reps Week 3 Day 3 Weight
    Squat 85 5 Deadlift 100 5 Squat 85
    95 5 110 5 95
    105 5 125 5 105
    105 5 125 5 60
    105 5 125 5 Press 10 sets of 5
    105 5 Bench 65 5 Chins 5X5
    105 5 70 5 Face Pulls 100
    Press 40 5 80 5 Shrugs 100
    45 5 80 5
    50 5 80 5
    40 AMRAP 80 5
    Chins 100 80 5
    Face Pulls 100 DB Rows 5 sets of 10-15
    Dips 100 Curls 100

    Week 4 Day W 1 eight Reps Week 4 Day W


    2 eight Reps Week 4 Day 3 Weight
    Squat 75 5 Deadlift 90 5 Squat 75
    90 5 105 5 90
    100 5 115 5 100
    100 5 115 5 50
    100 5 115 5 Press 12 sets of 5
    100 5 Bench 60 5 Chins 5X5
    100 5 70 5 Face Pulls 100
    Press 35 5 75 5 Shrugs 100
    40 5 75 5
    45 5 75 5
    35 AMRAP 75 5
    Chins 100 75 5
    Face Pulls 100 DB Rows 5 sets of 10-15
    Dips 100 Curls 100

    Week 5 Day W
    1 eight Reps Week 5 Day W
    2 eight Reps Week 5 Day 3 Weight
    Squat 70 5 Deadlift 85 5 Squat 70
    85 5 100 5 85
    95 5 110 5 95
    95 5 110 5 70
    95 5 110 5 Press 15 sets of 5
    95 5 Bench 55 5 Chins 5X5
    95 5 65 5 Face Pulls 100
    Press 35 5 70 5 Shrugs 100
    40 5 70 5
    45 5 70 5
    35 AMRAP 70 5
    Chins 100 70 5
    Face Pulls 100 DB Rows 5 sets of 10-15
    Dips 100 Curls 100

    Week 6 Day W 1 eight Reps Week 6 Day W


    2 eight Reps Week 6 Day 3 Weight
    Squat 85 5 Deadlift 100 5 Squat 85
    95 5 110 5 95
    105 5 125 5 105
    105 5 125 5 75
    105 5 125 5 Press 12 sets of 5
    105 5 Bench 65 5 Chins 5X5
    105 5 70 5 Face Pulls 100
    Press 45 5 80 5 Shrugs 100
    45 5 80 5
    50 5 80 5
    40 AMRAP 80 5
    Chins 100 80 5
    Face Pulls 100 DB Rows 5 sets of 10-15
    Dips 100 Curls 100
    onolith-5-3-1-for-size
    Stretch
    Cardio
    Eat
    Sleep

    Reps
    5
    5
    5
    20
    35

    Reps
    5
    5
    5
    20
    25
    Reps
    5
    5
    5
    20
    75

    Reps
    5
    5
    5
    20
    30

    Reps
    5
    5
    5
    20
    35

    Reps
    5
    5
    5
    20
    40

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