Free personalized workout plan

Benching the Monolith Program

By Jim Wendler

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

79 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Powerlifting (Female | Male)
Description

Created by the legendary Jim Wendler, who wrote the5/3/1 programsand inspired other programs likeGZCLandNSuns, Building the Monolith is designed for advanced athletes loo

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Equipment

Barbell, Cable, Dumbbell, Other, Pull up bar

Average Exertion

80%

Average Cardio Intensity

40%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

79 minutes

Genders

Female, Male

Days per week

3 days

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Powerlifting (Female | Male)
Description

Created by the legendary Jim Wendler, who wrote the5/3/1 programsand inspired other programs likeGZCLandNSuns, Building the Monolith is designed for advanced athletes loo

Show More

Equipment

Barbell, Cable, Dumbbell, Other, Pull up bar

Avg Exertion

80%

Workout Type

Split

Avg Cardio Intensity

40%

Workout Overview

Week 1



ExerciseSetsRepsRestNotes
1. Barbell Squat1 set5 reps60s
60% of 1RM
2. Barbell Squat1 set5 reps60s
70% of 1RM
3. Barbell Squat5 sets5 reps60s
77.5% of 1RM
4. Barbell Bench Press1 set5 reps60s
60% of 1RM
5. Barbell Bench Press1 set5 reps60s
70% of 1RM
6. Barbell Bench Press5 sets5 reps60s
77.5% of 1RM
7. Chin-up
Chin-up
1 set100 reps60s
Take your time in finishing the reps
8. Face Pull
Face Pull
1 set100 reps60s
Take your time in finishing the reps

Week 2



ExerciseSetsRepsRestNotes
1. Barbell Squat1 set5 reps60s
57.5% of 1RM
2. Barbell Squat1 set5 reps60s
65% of 1RM
3. Barbell Squat5 sets5 reps60s
72.5% of 1RM
4. Barbell Bench Press1 set5 reps60s
57.5% of 1RM
5. Barbell Bench Press1 set5 reps60s
65% of 1RM
6. Barbell Bench Press5 sets5 reps60s
72.5% of 1RM
7. Chin-up
Chin-up
1 set100 reps60s
Take your time in finishing the reps
8. Face Pull
Face Pull
1 set100 reps60s
Take your time in finishing the reps

Week 3



ExerciseSetsRepsRestNotes
1. Barbell Squat1 set5 reps60s
65% of 1RM
2. Barbell Squat1 set5 reps60s
72.5% of 1RM
3. Barbell Squat5 sets5 reps60s
82.5% of 1RM
4. Barbell Bench Press1 set5 reps60s
65% of 1RM
5. Barbell Bench Press1 set5 reps60s
72.5% of 1RM
6. Barbell Bench Press5 sets5 reps60s
82.5% of 1RM
7. Chin-up
Chin-up
1 set100 reps60s
Take your time in finishing the reps
8. Face Pull
Face Pull
1 set100 reps60s
Take your time in finishing the reps

Week 4



ExerciseSetsRepsRestNotes
1. Barbell Squat1 set5 reps60s
62.5% of 1RM
2. Barbell Squat1 set5 reps60s
75% of 1RM
3. Barbell Squat5 sets5 reps60s
80% of 1RM
4. Barbell Bench Press1 set5 reps60s
62.5% of 1RM
5. Barbell Bench Press1 set5 reps60s
72.5% of 1RM
6. Barbell Bench Press5 sets5 reps60s
80% of 1RM
7. Chin-up
Chin-up
1 set100 reps60s
Take your time in finishing the reps
8. Face Pull
Face Pull
1 set100 reps60s
Take your time in finishing the reps

Week 5



ExerciseSetsRepsRestNotes
1. Barbell Squat1 set5 reps60s
67.5% of 1RM
2. Barbell Squat1 set5 reps60s
67.5% of 1RM
3. Barbell Squat5 sets5 reps60s
75% of 1RM
4. Barbell Bench Press1 set5 reps60s
60% of 1RM
5. Barbell Bench Press1 set5 reps60s
67.5% of 1RM
6. Barbell Bench Press5 sets5 reps60s
75% of 1RM
7. Chin-up
Chin-up
1 set100 reps60s
Take your time in finishing the reps
8. Face Pull
Face Pull
1 set100 reps60s
Take your time in finishing the reps

Week 6



ExerciseSetsRepsRestNotes
1. Barbell Squat1 set5 reps60s
67.5% of 1RM
2. Barbell Squat1 set5 reps60s
75% of 1RM
3. Barbell Squat5 sets5 reps60s
85% of 1RM
4. Barbell Bench Press1 set5 reps60s
67.5% of 1RM
5. Barbell Bench Press1 set5 reps60s
75% of 1RM
6. Barbell Bench Press5 sets5 reps60s
85% of 1RM
7. Chin-up
Chin-up
1 set100 reps60s
Take your time in finishing the reps
8. Face Pull
Face Pull
1 set100 reps60s
Take your time in finishing the reps

Date Created: 2/10/20, 3:06 AM


Last Updated: 9/12/20, 9:38 PM

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