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Free personalized workout plan
Benching the Monolith Program
Workout Overview
Week 1
Day 1: Muscle Group(s): None... | Day 2: Rest | Day 3: Muscle Group(s): None... | Day 4: Rest | Day 5: Muscle Group(s): None... | Day 6: Rest | Day 7: Rest |
Next Week
Week 1
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 1 set | 5 reps | 60s | 60% of 1RM |
| 2. Barbell Squat | 1 set | 5 reps | 60s | 70% of 1RM |
| 3. Barbell Squat | 5 sets | 5 reps | 60s | 77.5% of 1RM |
| 4. Barbell Bench Press | 1 set | 5 reps | 60s | 60% of 1RM |
| 5. Barbell Bench Press | 1 set | 5 reps | 60s | 70% of 1RM |
| 6. Barbell Bench Press | 5 sets | 5 reps | 60s | 77.5% of 1RM |
7. Chin-up â–¶ | 1 set | 100 reps | 60s | Take your time in finishing the reps |
8. Face Pull â–¶ | 1 set | 100 reps | 60s | Take your time in finishing the reps |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Deadlift | 1 set | 5 reps | 60s | 60% of 1RM |
| 2. Barbell Deadlift | 1 set | 5 reps | 60s | 70% of 1RM |
| 3. Barbell Deadlift | 3 sets | 5 reps | 60s | 77.5% of 1RM |
4. Standing Barbell Military Press (AKA Overhead Press) â–¶ | 1 set | 5 reps | 60s | 60% of 1RM |
| 5. Standing Barbell Military Press (AKA Overhead Press)â–¶ | 1 set | 5 reps | 60s | 70% of 1RM |
| 6. Standing Barbell Military Press (AKA Overhead Press)â–¶ | 1 set | 5 reps | 60s | 77.5% of 1RM |
| 7. Standing Barbell Military Press (AKA Overhead Press)â–¶ | 1 set | 5 reps | 60s | You can do more than 5 reps
60% of 1RM |
| 8. Bent Over Two-Dumbbell Row | 5 sets | 10 reps | 60s | |
9. Dips â–¶ | 1 set | 100 - 200 reps | 60s | |
| 10. Standing Dumbbell Biceps Curl | 1 set | 100 reps | 60s |
Day 5
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 1 set | 5 reps | 60s | 60% of 1RM |
| 2. Barbell Squat | 1 set | 5 reps | 60s | 70% of 1RM |
| 3. Barbell Squat | 1 set | 5 reps | 60s | 77.5% of 1RM |
| 4. Barbell Squat | 1 set | 20 reps | 60s | 40% of 1RM |
| 5. Barbell Bench Press | 10 sets | 5 reps | 60s | 60% of 1RM |
| 6. Chin-upâ–¶ | 1 set | 100 reps | 60s | |
| 7. Face Pullâ–¶ | 1 set | 100 reps | 60s | |
| 8. Barbell Shrug | 1 set | 100 reps | 60s | |
| 9. Rope Tricep Extension | 1 set | 50 reps | 60s |
Week 2
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 1 set | 5 reps | 60s | 57.5% of 1RM |
| 2. Barbell Squat | 1 set | 5 reps | 60s | 65% of 1RM |
| 3. Barbell Squat | 5 sets | 5 reps | 60s | 72.5% of 1RM |
| 4. Barbell Bench Press | 1 set | 5 reps | 60s | 57.5% of 1RM |
| 5. Barbell Bench Press | 1 set | 5 reps | 60s | 65% of 1RM |
| 6. Barbell Bench Press | 5 sets | 5 reps | 60s | 72.5% of 1RM |
| 7. Chin-upâ–¶ | 1 set | 100 reps | 60s | Take your time in finishing the reps |
| 8. Face Pullâ–¶ | 1 set | 100 reps | 60s | Take your time in finishing the reps |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Deadlift | 1 set | 5 reps | 60s | 57.5% of 1RM |
| 2. Barbell Deadlift | 1 set | 5 reps | 60s | 65% of 1RM |
| 3. Barbell Deadlift | 3 sets | 5 reps | 60s | 72.5% of 1RM |
| 4. Standing Barbell Military Press (AKA Overhead Press)â–¶ | 1 set | 5 reps | 60s | 57.5% of 1RM |
| 5. Standing Barbell Military Press (AKA Overhead Press)â–¶ | 1 set | 5 reps | 60s | 65% of 1RM |
| 6. Standing Barbell Military Press (AKA Overhead Press)â–¶ | 1 set | 5 reps | 60s | 72.5% of 1RM |
| 7. Standing Barbell Military Press (AKA Overhead Press)â–¶ | 1 set | 5 reps | 60s | You can do more than 5 reps
57.5% of 1RM |
| 8. Bent Over Two-Dumbbell Row | 5 sets | 10 reps | 60s | |
| 9. Dipsâ–¶ | 1 set | 100 - 200 reps | 60s | |
| 10. Standing Dumbbell Biceps Curl | 1 set | 100 reps | 60s |
Day 5
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 1 set | 5 reps | 60s | 57.5% of 1RM |
| 2. Barbell Squat | 1 set | 5 reps | 60s | 65% of 1RM |
| 3. Barbell Squat | 1 set | 5 reps | 60s | 72.5% of 1RM |
| 4. Barbell Squat | 1 set | 20 reps | 60s | 47.5% of 1RM |
| 5. Barbell Bench Press | 10 sets | 5 reps | 60s | 42.5% of 1RM |
| 6. Chin-upâ–¶ | 1 set | 100 reps | 60s | |
| 7. Face Pullâ–¶ | 1 set | 100 reps | 60s | |
| 8. Barbell Shrug | 1 set | 100 reps | 60s | |
| 9. Rope Tricep Extension | 1 set | 50 reps | 60s |
Week 3
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 1 set | 5 reps | 60s | 65% of 1RM |
| 2. Barbell Squat | 1 set | 5 reps | 60s | 72.5% of 1RM |
| 3. Barbell Squat | 5 sets | 5 reps | 60s | 82.5% of 1RM |
| 4. Barbell Bench Press | 1 set | 5 reps | 60s | 65% of 1RM |
| 5. Barbell Bench Press | 1 set | 5 reps | 60s | 72.5% of 1RM |
| 6. Barbell Bench Press | 5 sets | 5 reps | 60s | 82.5% of 1RM |
| 7. Chin-upâ–¶ | 1 set | 100 reps | 60s | Take your time in finishing the reps |
| 8. Face Pullâ–¶ | 1 set | 100 reps | 60s | Take your time in finishing the reps |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Deadlift | 1 set | 5 reps | 60s | 65% of 1RM |
| 2. Barbell Deadlift | 1 set | 5 reps | 60s | 72.5% of 1RM |
| 3. Barbell Deadlift | 3 sets | 5 reps | 60s | 82.5% of 1RM |
| 4. Standing Barbell Military Press (AKA Overhead Press)â–¶ | 1 set | 5 reps | 60s | 65% of 1RM |
| 5. Standing Barbell Military Press (AKA Overhead Press)â–¶ | 1 set | 5 reps | 60s | 72.5% of 1RM |
| 6. Standing Barbell Military Press (AKA Overhead Press)â–¶ | 1 set | 5 reps | 60s | 82.5% of 1RM |
| 7. Standing Barbell Military Press (AKA Overhead Press)â–¶ | 1 set | 5 reps | 60s | You can do more than 5 reps
65% of 1RM |
| 8. Bent Over Two-Dumbbell Row | 5 sets | 10 reps | 60s | |
| 9. Dipsâ–¶ | 1 set | 100 - 200 reps | 60s | |
| 10. Standing Dumbbell Biceps Curl | 1 set | 100 reps | 60s |
Day 5
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 1 set | 5 reps | 60s | 65% of 1RM |
| 2. Barbell Squat | 1 set | 5 reps | 60s | 72.5% of 1RM |
| 3. Barbell Squat | 1 set | 5 reps | 60s | 82.5% of 1RM |
| 4. Barbell Squat | 1 set | 20 reps | 60s | 57.5% of 1RM |
| 5. Barbell Bench Press | 10 sets | 5 reps | 60s | 65% of 1RM |
| 6. Chin-upâ–¶ | 1 set | 100 reps | 60s | |
| 7. Face Pullâ–¶ | 1 set | 100 reps | 60s | |
| 8. Barbell Shrug | 1 set | 100 reps | 60s | |
| 9. Rope Tricep Extension | 1 set | 50 reps | 60s |
Week 4
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 1 set | 5 reps | 60s | 62.5% of 1RM |
| 2. Barbell Squat | 1 set | 5 reps | 60s | 75% of 1RM |
| 3. Barbell Squat | 5 sets | 5 reps | 60s | 80% of 1RM |
| 4. Barbell Bench Press | 1 set | 5 reps | 60s | 62.5% of 1RM |
| 5. Barbell Bench Press | 1 set | 5 reps | 60s | 72.5% of 1RM |
| 6. Barbell Bench Press | 5 sets | 5 reps | 60s | 80% of 1RM |
| 7. Chin-upâ–¶ | 1 set | 100 reps | 60s | Take your time in finishing the reps |
| 8. Face Pullâ–¶ | 1 set | 100 reps | 60s | Take your time in finishing the reps |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Deadlift | 1 set | 5 reps | 60s | 62.5% of 1RM |
| 2. Barbell Deadlift | 1 set | 5 reps | 60s | 70% of 1RM |
| 3. Barbell Deadlift | 3 sets | 5 reps | 60s | 80% of 1RM |
| 4. Standing Barbell Military Press (AKA Overhead Press)â–¶ | 1 set | 5 reps | 60s | 62.5% of 1RM |
| 5. Standing Barbell Military Press (AKA Overhead Press)â–¶ | 1 set | 5 reps | 60s | 72.5% of 1RM |
| 6. Standing Barbell Military Press (AKA Overhead Press)â–¶ | 1 set | 5 reps | 60s | 80% of 1RM |
| 7. Standing Barbell Military Press (AKA Overhead Press)â–¶ | 1 set | 5 reps | 60s | You can do more than 5 reps
62.5% of 1RM |
| 8. Bent Over Two-Dumbbell Row | 5 sets | 10 reps | 60s | |
| 9. Dipsâ–¶ | 1 set | 100 - 200 reps | 60s | |
| 10. Standing Dumbbell Biceps Curl | 1 set | 100 reps | 60s |
Day 5
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 1 set | 5 reps | 60s | 65% of 1RM |
| 2. Barbell Squat | 1 set | 5 reps | 60s | 75% of 1RM |
| 3. Barbell Squat | 1 set | 5 reps | 60s | 82.5% of 1RM |
| 4. Barbell Squat | 1 set | 20 reps | 60s | 47.5% of 1RM |
| 5. Barbell Bench Press | 12 sets | 5 reps | 60s | 55% of 1RM |
| 6. Chin-upâ–¶ | 1 set | 100 reps | 60s | |
| 7. Face Pullâ–¶ | 1 set | 100 reps | 60s | |
| 8. Barbell Shrug | 1 set | 100 reps | 60s | |
| 9. Rope Tricep Extension | 1 set | 50 reps | 60s |
Week 5
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 1 set | 5 reps | 60s | 67.5% of 1RM |
| 2. Barbell Squat | 1 set | 5 reps | 60s | 67.5% of 1RM |
| 3. Barbell Squat | 5 sets | 5 reps | 60s | 75% of 1RM |
| 4. Barbell Bench Press | 1 set | 5 reps | 60s | 60% of 1RM |
| 5. Barbell Bench Press | 1 set | 5 reps | 60s | 67.5% of 1RM |
| 6. Barbell Bench Press | 5 sets | 5 reps | 60s | 75% of 1RM |
| 7. Chin-upâ–¶ | 1 set | 100 reps | 60s | Take your time in finishing the reps |
| 8. Face Pullâ–¶ | 1 set | 100 reps | 60s | Take your time in finishing the reps |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Deadlift | 1 set | 5 reps | 60s | 57.5% of 1RM |
| 2. Barbell Deadlift | 1 set | 5 reps | 60s | 67.5% of 1RM |
| 3. Barbell Deadlift | 3 sets | 5 reps | 60s | 75% of 1RM |
| 4. Standing Barbell Military Press (AKA Overhead Press)â–¶ | 1 set | 5 reps | 60s | 60% of 1RM |
| 5. Standing Barbell Military Press (AKA Overhead Press)â–¶ | 1 set | 5 reps | 60s | 67.5% of 1RM |
| 6. Standing Barbell Military Press (AKA Overhead Press)â–¶ | 1 set | 5 reps | 60s | 75% of 1RM |
| 7. Standing Barbell Military Press (AKA Overhead Press)â–¶ | 1 set | 5 reps | 60s | You can do more than 5 reps
60% of 1RM |
| 8. Bent Over Two-Dumbbell Row | 5 sets | 10 reps | 60s | |
| 9. Dipsâ–¶ | 1 set | 100 - 200 reps | 60s | |
| 10. Standing Dumbbell Biceps Curl | 1 set | 100 reps | 60s |
Day 5
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 1 set | 5 reps | 60s | 62.5% of 1RM |
| 2. Barbell Squat | 1 set | 5 reps | 60s | 70% of 1RM |
| 3. Barbell Squat | 1 set | 5 reps | 60s | 77.5% of 1RM |
| 4. Barbell Squat | 1 set | 20 reps | 60s | 62.5% of 1RM |
| 5. Barbell Bench Press | 15 sets | 5 reps | 60s | 50% of 1RM |
| 6. Chin-upâ–¶ | 1 set | 100 reps | 60s | |
| 7. Face Pullâ–¶ | 1 set | 100 reps | 60s | |
| 8. Barbell Shrug | 1 set | 100 reps | 60s | |
| 9. Rope Tricep Extension | 1 set | 50 reps | 60s |
Week 6
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 1 set | 5 reps | 60s | 67.5% of 1RM |
| 2. Barbell Squat | 1 set | 5 reps | 60s | 75% of 1RM |
| 3. Barbell Squat | 5 sets | 5 reps | 60s | 85% of 1RM |
| 4. Barbell Bench Press | 1 set | 5 reps | 60s | 67.5% of 1RM |
| 5. Barbell Bench Press | 1 set | 5 reps | 60s | 75% of 1RM |
| 6. Barbell Bench Press | 5 sets | 5 reps | 60s | 85% of 1RM |
| 7. Chin-upâ–¶ | 1 set | 100 reps | 60s | Take your time in finishing the reps |
| 8. Face Pullâ–¶ | 1 set | 100 reps | 60s | Take your time in finishing the reps |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Deadlift | 1 set | 5 reps | 60s | 67.5% of 1RM |
| 2. Barbell Deadlift | 1 set | 5 reps | 60s | 75% of 1RM |
| 3. Barbell Deadlift | 3 sets | 5 reps | 60s | 85% of 1RM |
| 4. Standing Barbell Military Press (AKA Overhead Press)â–¶ | 1 set | 5 reps | 60s | 67.5% of 1RM |
| 5. Standing Barbell Military Press (AKA Overhead Press)â–¶ | 1 set | 5 reps | 60s | 75% of 1RM |
| 6. Standing Barbell Military Press (AKA Overhead Press)â–¶ | 1 set | 5 reps | 60s | 85% of 1RM |
| 7. Standing Barbell Military Press (AKA Overhead Press)â–¶ | 1 set | 5 reps | 60s | You can do more than 5 reps
67.5% of 1RM |
| 8. Bent Over Two-Dumbbell Row | 5 sets | 10 reps | 60s | |
| 9. Dipsâ–¶ | 1 set | 100 - 200 reps | 60s | |
| 10. Standing Dumbbell Biceps Curl | 1 set | 100 reps | 60s |
Day 5
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 1 set | 5 reps | 60s | 70% of 1RM |
| 2. Barbell Squat | 1 set | 5 reps | 60s | 77.5% of 1RM |
| 3. Barbell Squat | 1 set | 5 reps | 60s | 87.5% of 1RM |
| 4. Barbell Squat | 1 set | 20 reps | 60s | 65% of 1RM |
| 5. Barbell Bench Press | 12 sets | 5 reps | 60s | 67.5% of 1RM |
| 6. Chin-upâ–¶ | 1 set | 100 reps | 60s | |
| 7. Face Pullâ–¶ | 1 set | 100 reps | 60s | |
| 8. Barbell Shrug | 1 set | 100 reps | 60s | |
| 9. Rope Tricep Extension | 1 set | 50 reps | 60s |
Date Created: 2/10/20, 3:06 AM
Last Updated: 9/12/20, 9:38 PM
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