Workout Routine

Free

5/3/1: Building the Monolith (modified)

by foveraker

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Building the Monolith from jimwendler.com with dip substituted with close-grip bench, chins substituted with lat pulldowns, and shrugs substituted with rear delt flys.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

W1 D1

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
5
180 sec
2
80% TM
120 lbs
5
180 sec
3
90% TM
135 lbs
5
180 sec
4
90% TM
135 lbs
5
180 sec
5
90% TM
135 lbs
5
180 sec
6
90% TM
135 lbs
5
180 sec
7
90% TM
135 lbs
5
180 sec

squat

7×5

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
5
180 sec
2
80% TM
120 lbs
5
180 sec
3
90% TM
135 lbs
5
180 sec
4
70% TM
105 lbs
5 +
amrap
180 sec

overhead press

4×5+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec
6
–
–
10
90 sec
7
–
–
10
90 sec
8
–
–
10
90 sec
9
–
–
10
90 sec
10
–
–
10
90 sec

lat pulldown

10×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec
6
–
–
10
90 sec
7
–
–
10
90 sec
8
–
–
10
90 sec
9
–
–
10
90 sec
10
–
–
10
90 sec

face pull

10×10

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec
6
–
–
10
90 sec
7
–
–
10
90 sec
8
–
–
10
90 sec
9
–
–
10
90 sec
10
–
–
10
90 sec

close-grip bench press

10×10

W1 D2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
5
180 sec
2
80% TM
120 lbs
5
180 sec
3
90% TM
135 lbs
5
180 sec
4
90% TM
135 lbs
5
180 sec
5
90% TM
135 lbs
5
180 sec

deadlift

5×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
5
180 sec
2
80% TM
120 lbs
5
180 sec
3
90% TM
135 lbs
5
180 sec
4
90% TM
135 lbs
5
180 sec
5
90% TM
135 lbs
5
180 sec
6
90% TM
135 lbs
5
180 sec
7
90% TM
135 lbs
5
180 sec

bench press

7×5

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec

chest supported rows

5×10

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec
6
–
–
10
90 sec
7
–
–
10
90 sec
8
–
–
10
90 sec
9
–
–
10
90 sec
10
–
–
10
90 sec

curl

10×10

W1 D3

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
5
180 sec
2
80% TM
120 lbs
5
180 sec
3
90% TM
135 lbs
5
180 sec
4
45% TM
70 lbs
20
180 sec

squat

4 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
5
180 sec
2
70% TM
105 lbs
5
180 sec
3
70% TM
105 lbs
5
180 sec
4
70% TM
105 lbs
5
180 sec
5
70% TM
105 lbs
5
180 sec
6
70% TM
105 lbs
5
180 sec
7
70% TM
105 lbs
5
180 sec
8
70% TM
105 lbs
5
180 sec
9
70% TM
105 lbs
5
180 sec
10
70% TM
105 lbs
5
180 sec

overhead press

10×5

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
90 sec
2
–
–
5
90 sec
3
–
–
5
90 sec
4
–
–
5
90 sec
5
–
–
5
90 sec

lat pulldown

5×5

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec
6
–
–
10
90 sec
7
–
–
10
90 sec
8
–
–
10
90 sec
9
–
–
10
90 sec
10
–
–
10
90 sec

face pull

10×10

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec
6
–
–
10
90 sec
7
–
–
10
90 sec
8
–
–
10
90 sec
9
–
–
10
90 sec
10
–
–
10
90 sec

rear delt fly

10×10

W2 D1

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
180 sec
2
75% TM
115 lbs
5
180 sec
3
85% TM
130 lbs
5
180 sec
4
85% TM
130 lbs
5
180 sec
5
85% TM
130 lbs
5
180 sec
6
85% TM
130 lbs
5
180 sec
7
85% TM
130 lbs
5
180 sec

squat

7×5

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
180 sec
2
75% TM
115 lbs
5
180 sec
3
85% TM
130 lbs
5
180 sec
4
65% TM
100 lbs
5 +
amrap
180 sec

overhead press

4×5+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec
6
–
–
10
90 sec
7
–
–
10
90 sec
8
–
–
10
90 sec
9
–
–
10
90 sec
10
–
–
10
90 sec

lat pulldown

10×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec
6
–
–
10
90 sec
7
–
–
10
90 sec
8
–
–
10
90 sec
9
–
–
10
90 sec
10
–
–
10
90 sec

face pull

10×10

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec
6
–
–
10
90 sec
7
–
–
10
90 sec
8
–
–
10
90 sec
9
–
–
10
90 sec
10
–
–
10
90 sec

close-grip bench press

10×10

W2 D2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
180 sec
2
75% TM
115 lbs
5
180 sec
3
85% TM
130 lbs
5
180 sec
4
85% TM
130 lbs
5
180 sec
5
85% TM
130 lbs
5
180 sec

deadlift

5×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
180 sec
2
75% TM
115 lbs
5
180 sec
3
85% TM
130 lbs
5
180 sec
4
85% TM
130 lbs
5
180 sec
5
85% TM
130 lbs
5
180 sec
6
85% TM
130 lbs
5
180 sec
7
85% TM
130 lbs
5
180 sec

bench press

7×5

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec

chest supported rows

5×10

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec
6
–
–
10
90 sec
7
–
–
10
90 sec
8
–
–
10
90 sec
9
–
–
10
90 sec
10
–
–
10
90 sec

curl

10×10

W2 D3

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
100 lbs
5
180 sec
2
75% TM
115 lbs
5
180 sec
3
85% TM
130 lbs
5
180 sec
4
55% TM
85 lbs
20
180 sec

squat

4 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
5
180 sec
2
50% TM
75 lbs
5
180 sec
3
50% TM
75 lbs
5
180 sec
4
50% TM
75 lbs
5
180 sec
5
50% TM
75 lbs
5
180 sec
6
50% TM
75 lbs
5
180 sec
7
50% TM
75 lbs
5
180 sec
8
50% TM
75 lbs
5
180 sec
9
50% TM
75 lbs
5
180 sec
10
50% TM
75 lbs
5
180 sec

overhead press

10×5

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
90 sec
2
–
–
5
90 sec
3
–
–
5
90 sec
4
–
–
5
90 sec
5
–
–
5
90 sec

lat pulldown

5×5

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec
6
–
–
10
90 sec
7
–
–
10
90 sec
8
–
–
10
90 sec
9
–
–
10
90 sec
10
–
–
10
90 sec

face pull

10×10

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec
6
–
–
10
90 sec
7
–
–
10
90 sec
8
–
–
10
90 sec
9
–
–
10
90 sec
10
–
–
10
90 sec

rear delt fly

10×10

W3 D1

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
180 sec
2
85% TM
130 lbs
5
180 sec
3
95% TM
145 lbs
5
180 sec
4
95% TM
145 lbs
5
180 sec
5
95% TM
145 lbs
5
180 sec
6
95% TM
145 lbs
5
180 sec
7
95% TM
145 lbs
5
180 sec

squat

7×5

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
180 sec
2
85% TM
130 lbs
5
180 sec
3
95% TM
145 lbs
5
180 sec
4
75% TM
115 lbs
5 +
amrap
180 sec

overhead press

4×5+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec
6
–
–
10
90 sec
7
–
–
10
90 sec
8
–
–
10
90 sec
9
–
–
10
90 sec
10
–
–
10
90 sec

lat pulldown

10×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec
6
–
–
10
100 sec
7
–
–
10
100 sec
8
–
–
10
100 sec
9
–
–
10
100 sec
10
–
–
10
100 sec

face pull

10×10

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec
6
–
–
10
90 sec
7
–
–
10
90 sec
8
–
–
10
90 sec
9
–
–
10
90 sec
10
–
–
10
90 sec

close-grip bench press

10×10

W3 D2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
180 sec
2
85% TM
130 lbs
5
180 sec
3
95% TM
145 lbs
5
180 sec
4
95% TM
145 lbs
5
180 sec
5
95% TM
145 lbs
5
180 sec

deadlift

5×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
113 lbs
5
180 sec
2
85% TM
128 lbs
5
180 sec
3
95% TM
143 lbs
5
180 sec
4
95% TM
143 lbs
5
180 sec
5
95% TM
143 lbs
5
180 sec
6
95% TM
143 lbs
5
180 sec
7
95% TM
143 lbs
5
180 sec

* Training Max (TM) percentage is based on your bench press TM.

bench press

7×5

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec

chest supported rows

5×10

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec
6
–
–
10
90 sec
7
–
–
10
90 sec
8
–
–
10
90 sec
9
–
–
10
90 sec
10
–
–
10
90 sec

curl

10×10

W3 D3

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
180 sec
2
85% TM
130 lbs
5
180 sec
3
95% TM
145 lbs
5
180 sec
4
55% TM
85 lbs
20
180 sec

* Training Max (TM) percentage is based on your bench press TM.

squat

4 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
115 lbs
5
180 sec
2
75% TM
115 lbs
5
180 sec
3
75% TM
115 lbs
5
180 sec
4
75% TM
115 lbs
5
180 sec
5
75% TM
115 lbs
5
180 sec
6
75% TM
115 lbs
5
180 sec
7
75% TM
115 lbs
5
180 sec
8
75% TM
115 lbs
5
180 sec
9
75% TM
115 lbs
5
180 sec
10
75% TM
115 lbs
5
180 sec

* Training Max (TM) percentage is based on your bench press TM.

overhead press

10×5

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

lat pulldown

5×5

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec
6
–
–
10
90 sec
7
–
–
10
90 sec
8
–
–
10
90 sec
9
–
–
10
90 sec
10
–
–
10
90 sec

face pull

10×10

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec
6
–
–
10
90 sec
7
–
–
10
90 sec
8
–
–
10
90 sec
9
–
–
10
90 sec
10
–
–
10
90 sec

rear delt fly

10×10