myworkouts.io logo

Free personalized workout plan

Get started

Benching the Monolith Program

By Jim Wendler

Experience
Intermediate (2-3 years)
Time
52 minutes/day | 3 days/week | 6 weeks
Good for
Build Muscle, Gain Strength, Powerlifting
Equipment
Barbell, Cable, Dips Bar, Dumbbell, Other, Pull up bar
Statistics
Average Cardio Intensity
30%
Average Exertion
70%
Description
Source: liftvault.com

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.

Show More

Workout Overview


Day 1

Scroll to top

Barbell Squat demonstrationPlay Barbell Squat demonstration
1. Barbell Squat
7 sets, 5 reps, (rest 60s)
1st set: 60% of 1RM 2nd set: 70% of 1RM 3rd - 7th set: 77.5% of 1RM
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
2. Standing Barbell Military Press (AKA Overhead Press)
4 sets, 5, 5, 5, AMAP reps, (rest 60s)
1st set: 60% of 1RM 2nd set: 70% of 1RM 3rd set: 77.5% of 1RM 4th set: 60% of 1RM
Show Alternative Exercises
Chin-up demonstrationPlay Chin-up demonstration
3. Chin-up
1 set, 100 reps, (rest 60s)
Take your time in finishing the reps
Show Alternative Exercises
Face Pull demonstrationPlay Face Pull demonstration
4. Face Pull
1 set, 100 reps, (rest 60s)
Take your time in finishing the reps
Show Alternative Exercises
Tricep Dips▶
5. Tricep Dips
1 set, 100 - 200 reps, (rest 60s)
Show Alternative Exercises

Day 3

Scroll to top

Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
1. Barbell Deadlift
5 sets, 5 reps, (rest 60s)
1st set: 60% of 1RM 2nd set: 70% of 1RM 3rd - 5th set: 77.5% of 1RM
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)▶
2. Standing Barbell Military Press (AKA Overhead Press)
7 sets, 5 reps, (rest 60s)
1st set: 60% of 1RM 2nd set: 70% of 1RM 3rd - 7th set: 77.5% of 1RM
Show Alternative Exercises
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
3. Bent Over Two-Dumbbell Row
5 sets, 10 - 20 reps, (rest 60s)
Show Alternative Exercises
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
4. Standing Dumbbell Biceps Curl
1 set, 100 reps, (rest 60s)
Show Alternative Exercises

Day 5

Scroll to top

Barbell Squat demonstrationPlay Barbell Squat demonstration
1. Barbell Squat
4 sets, 5, 5, 5, 20 reps, (rest 60s)
1st set: 60% of 1RM 2nd set: 70% of 1RM 3rd set: 77.5% of 1RM 4th set: 40% of 1RM
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
2. Standing Barbell Military Press (AKA Overhead Press)
10 sets, 5 reps, (rest 60s)
60% of 1RM
Show Alternative Exercises
Weighted Chin-up demonstrationPlay Weighted Chin-up demonstration
3. Weighted Chin-up
5 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Face Pull demonstrationPlay Face Pull demonstration
4. Face Pull
1 set, 100 reps, (rest 60s)
Show Alternative Exercises
Barbell Shrug demonstrationPlay Barbell Shrug demonstration
5. Barbell Shrug
1 set, 100 reps, (rest 60s)
Show Alternative Exercises

Date Created: 2/10/2020, UTC


Last Updated: 6/3/2021, UTC

Similar Workouts

See More Similar WorkoutsSee More Similar Workouts

More Workouts by Jim Wendler

See More More Workouts by Jim WendlerSee More More Workouts by Jim Wendler

More workouts like this

Women's Build Muscle, Men's Build Muscle, Women's Gain Strength, Men's Gain Strength, Women's Powerlifting, Men's Powerlifting

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.

Get your personalized workout plan