Benching the Monolith Program

Google Sheet Workout Export

By Jim Wendler

Experience Intermediate (2-3 years)
Time 47 minutes/day | 3 days/week | 6 weeks
Goals
Equipment

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Average Exertion
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70%
Average Cardio Intensity
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30%

Created by the legendary Jim Wendler, who wrote the 5/3/1 programs and inspired other programs like GZCL and NSuns, Building the Monolith is designed for advanced athletes looking to break through plateaus, not novice or intermediate lifters. For a bench-focused variation of this program, check out Benching the Monolith.

Program overview:

  • 6 weeks in length
  • 3x training sessions per week
  • Each training session incorporates a lower body, pushing, and pulling movement
  • A Training Max of 85% of a “true” 1RM is suggested – this helps when you’re supposed to hit 90% for multiple sets of 5 reps
  • You need to eat, sleep, condition, and stretch with the same dedication used in training

For the full breakdown of the training, nutrition, and recovery needed , please see Jim Wendler’s Building the Monolith 5/3/1 for size.

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Description

Week 1 Overview

Day 2:

Rest

Day 4:

Rest

Day 6:

Rest

Day 7:

Rest



Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Back Squat

See Exercise Notes

7 sets5 reps60s
2.Standing Barbell Military Press (AKA Overhead Press)

See Exercise Notes

4 sets5 reps60s
3.Chin-up

See Exercise Notes

1 set100 reps60s
4.Face Pull

See Exercise Notes

1 set100 reps60s
5.Tricep Dips
1 set100-200 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Deadlift

See Exercise Notes

5 sets5 reps60s
2.Standing Barbell Military Press (AKA Overhead Press)

See Exercise Notes

7 sets5 reps60s
3.Bent Over Two-Dumbbell Row
5 sets10-20 reps60s
4.Standing Dumbbell Biceps Curl
1 set100 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Back Squat

See Exercise Notes

4 sets20 reps60s
2.Standing Barbell Military Press (AKA Overhead Press)

See Exercise Notes

10 sets5 reps60s
3.Weighted Chin-up
5 sets5 reps60s
4.Face Pull
1 set100 reps60s
5.Barbell Shrug
1 set100 reps60s

Date Created: 2/10/2020, UTC


Last Updated: 10/29/2021, UTC





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