5/3/1 Building the Monolith

Free4.22 (9 reviews)
Jim Wendler's size building template. BtM is for advanced athletes and is harder than 5/3/1 BBB
Program Description

5/3/1 Building the Monolith (BtM) was created by Jim Wendler, world reknowned powerlifter and coach. BtM is designed for advanced athletes with many years of consistent training under their belt. If you're a novice or early stage intermediate lifter, check out 5/3/1 for Beginners or 5/3/1 Boring But Big.

Building the Monolith is a popular advanced program known for building size. BtM runs in 6 week cycles, with a basic weekly periodization on the main compounds movements–Squat, Bench, Deadlift, Overhead Press–of Medium/Light/Heavy intensity for 3 weeks, then repeats with an extra ~5 lbs for upper body lifts and ~10 lbs for lower body lifts in the last 3 weeks.

There is A LOT of volume in the program for accessory lifts with 100 chins/facepulls/dips every Monday, 100 rows/curls every Wednesday, and 5x5 weighted chins, 100 facepulls/shrugs and widowmaker sets every Friday.

To learn more about Jim's famous 5/3/1 training philosophy, be sure to check out his 5/3/1 Forever book, which collects all of Jim's thinking on 5/3/1 with the latest training methods (e.g., anchors and leaders) and over 50 different 5/3/1 training templates. Go to www.jimwendler.com to learn more.

PROGRAM INSTRUCTIONS

Setting your Training Max for 5/3/1 BtM
According to Jim Wendler, if you are smart, you should first run the program for 6 weeks with a lower than you think TM (85% of your 1RM). Assess how you feel, and increase or decrease your 1RM for the next training cycle.

This means that when you are starting the program, enter ~85% of your actual 1RM in the Boostcamp program onboarding.

Adjusting your Training Max after Week 3

Once you're done Week 3, you need to manually adjust your 1RM in Program Settings, which will calculate your increased weights for the last 3 weeks of the program.

Add 2.5-5 lbs (or 1-2.5 kg) for Bench Press and Overhead Press, and add 5-10 lbs (or 2.5-5 kg) for Squat and Deadlift. The increases are general guidelines and assumes that you were able to complete all the sets and weights required in the first 3 weeks.

Program Overview
Coach
Level
Equipment
Time Per Workout
Days Per Week
Program Length
Advanced
Full Gym
90 minutes
3 days
6 weeks
What People Are Saying
Mike M.
2 weeks complete
7 years of prior experience
No modifications
3 days ago
Mike A. Man, 29
4 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Warm up rep some times mans be tried
5 days ago
Wouter Man, 38
2 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
8 days ago
Szabó B. Man
3 weeks complete
10 years of prior experience
No modifications
10 days ago
Joe F. Man, 35
2 weeks complete
10 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
11 days ago
bryan R. Man, 37
2 weeks complete
No modifications
12 days ago
Anonymous
2 weeks complete
No modifications
12 days ago
Ryan O. Man, 27
3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Excellent program for getting core 4 lifts back near sustainment level after taking ~ 1year off lifting. Wont be making the most strength/size gains but good for getting back on track with decent volume and easy to manage schedule.
13 days ago
:) Woman, 21
0 weeks complete
1 year of prior experience
Less than expected strength gains
As expected muscle gains
None modifications
um… its alright. My squat only went on 5 pounds lmao. My bench didnt go up at all even though i did the bench variation (it just wasnt enough volume). I only really saw progress (strength and size) on the accessory lifts. I did 85% of my 1rm like recommended, but i think i shouldve done higher
a month ago
Mon
1. Squat (Barbell)
SetsTargetIntensity
1
5 reps
70% of 1RM
2
5 reps
80% of 1RM
3
5 reps
90% of 1RM
4
5 reps
90% of 1RM
5
5 reps
90% of 1RM
6
5 reps
90% of 1RM
7
5 reps
90% of 1RM
2. Overhead Press (Barbell)
SetsTargetIntensity
1
5 reps
70% of 1RM
2
5 reps
80% of 1RM
3
5 reps
90% of 1RM
4
5 or more reps
70% of 1RM
3. Chin-Up (Bodyweight)
100 total reps to be completed in as many sets as required
SetsTargetIntensity
1
100 reps
-
4. Face Pull
100 total reps to be completed in as many sets as required
Alternative Exercise 1: Band Pull Apart
SetsTargetIntensity
1
100 reps
-
5. Dip (Bodyweight)
100-200 total reps to be completed in as many sets as required
SetsTargetIntensity
1
100 - 200 reps
-
Wed
1. Deadlift (Barbell)
SetsTargetIntensity
1
5 reps
70% of 1RM
2
5 reps
80% of 1RM
3
5 reps
90% of 1RM
4
5 reps
90% of 1RM
5
5 reps
90% of 1RM
2. Bench Press (Barbell)
SetsTargetIntensity
1
5 reps
70% of 1RM
2
5 reps
80% of 1RM
3
5 reps
90% of 1RM
4
5 reps
90% of 1RM
5
5 reps
90% of 1RM
6
5 reps
90% of 1RM
7
5 reps
90% of 1RM
3. Dumbbell Row
SetsTargetIntensity
1
10 - 20 reps
-
2
10 - 20 reps
-
3
10 - 20 reps
-
4
10 - 20 reps
-
5
10 - 20 reps
-
4. Bicep Curl (Dumbbell)
100 total reps to be completed in as many sets as required
SetsTargetIntensity
1
100 reps
-
Fri
1. Squat (Barbell)
SetsTargetIntensity
1
5 reps
70% of 1RM
2
5 reps
80% of 1RM
3
5 reps
90% of 1RM
4
20 reps
45% of 1RM
2. Overhead Press (Barbell)
SetsTargetIntensity
1
5 reps
70% of 1RM
2
5 reps
70% of 1RM
3
5 reps
70% of 1RM
4
5 reps
70% of 1RM
5
5 reps
70% of 1RM
6
5 reps
70% of 1RM
7
5 reps
70% of 1RM
8
5 reps
70% of 1RM
9
5 reps
70% of 1RM
10
5 reps
70% of 1RM
3. Chin-Up (Weighted)
SetsTargetIntensity
1
5 reps
-
2
5 reps
-
3
5 reps
-
4
5 reps
-
5
5 reps
-
4. Face Pull
100 total reps to be completed in as many sets as required
Alternative Exercise 1: Band Pull Apart
SetsTargetIntensity
1
100 reps
-
5. Shrug
100 total reps to be completed in as many sets as required
SetsTargetIntensity
1
100 reps
-