5/3/1 Building the Monolith
Jim Wendler's size building template. BtM is for advanced athletes and is harder than 5/3/1 BBB
Overview
5/3/1 Building the Monolith (BtM) was created by Jim Wendler, world renowned powerlifter and coach. BtM is designed for advanced athletes with many years of consistent training under their belt.
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 training methods. Go to www.jimwendler.com to learn more.
5/3/1 BBB is free on Boostcamp App. Also check out 5/3/1 for Beginners or 5/3/1 Boring But Big, which are also free on Boostcamp.
Read the full 5/3/1 program guide below.
5/3/1 Building the Monolith Program Guide
5/3/1 Building the Monolith is a popular advanced training program known for building solid muscle size.
BtM runs in 6 week cycles, with a basic weekly periodization on the main compound 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 an extra ~10 lbs for lower body lifts in the last 3 weeks of the program.
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 chin ups, 100 facepulls/shrugs and widowmaker sets every Friday.
531 BTM 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 assume that you were able to complete all the sets and weights required in the first 3 weeks.
Starting another cycle after week 6
Once you complete 6 weeks of 531 BtM, you've completed one cycle of the program. To begin a new cycle, you can automatically do so in the app. Note that 5/3/1 BtM is an incredibly intensive program, and is generally not recommended to be done for back-to-back cycles without breaks.
531 BTM FAQ
Difference between 5/3/1 BBB & Building the Monolith?
Overall, 531 BtM is harder and even more physically demanding than 531 BBB. Trainees who've had experiences with both would recommend starting with 531 BBB, which can be run for many cycles back-to-back with great results. 531 BBB is aimed for advanced, highly dedicated lifters.
How to eat on 531 Building the Monolith?
531 BtM requires a lot of dedication in the gym and outside of the gym. This means that in terms of diet, you need to be eating right. Per Jim Wendler, he had athletes eating 1.5 pound of ground beef a day and a dozen eggs a day, along with other meals, for 6 weeks. Read his original article for details.
5/3/1 Building the Monolith reviews and results
You can find 5/3/1 building the monolith reviews below or on Reddit r/weightroom. It is a popular advanced programs that people have seen incredible size and strength gains from.
5/3/1 Building the Monolith app
5/3/1 Building the Monolith app is free on Boostcamp, the last lifting app you'll ever need. Boostcamp is not affiliated with Jim Wendler. For more info on Jim Wendler's training philosophy, be sure to visit www.jimwendler.com for his writing, books, and store.
Who it's for
Reviews
Great program definitely progressive results.
I had been doing 531 BBB for sometime before finally getting "bored". This program is challenging and requires significantly more focus, energy and time. The results have been great and I certainly gained more muscle mass than I expected. The only modifications I made were for the conditioning portions, I used my rower instead of the AirDyne bike. Otherwise, great program for pushing anybody stuck on a plateau or looking for something challenging.
Did not fit to well with my goals but i have it a try
Very doable. Great progression from week to week and easy to modify after need.
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 5 reps | 70% |
| 1 | 5 reps | 80% | ||
| 5 | 5 reps | 90% | ||
| 2 | Overhead Press (Barbell) | 1 | 5 reps | 70% |
| 1 | 5 reps | 80% | ||
| 1 | 5 reps | 90% | ||
| 1 | 5+ reps | 70% | ||
| 3 | Chin-Up (Bodyweight) | 1 | 100 reps | — |
| 4 | Face Pull | 1 | 100 reps | — |
| 5 | Dip (Bodyweight) | 1 | 100–200 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 5 reps | 70% |
| 1 | 5 reps | 80% | ||
| 3 | 5 reps | 90% | ||
| 2 | Bench Press (Barbell) | 1 | 5 reps | 70% |
| 1 | 5 reps | 80% | ||
| 5 | 5 reps | 90% | ||
| 3 | Dumbbell Row | 5 | 10–20 reps | — |
| 4 | Bicep Curl (Dumbbell) | 1 | 100 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 5 reps | 70% |
| 1 | 5 reps | 80% | ||
| 1 | 5 reps | 90% | ||
| 1 | 20 reps | 45% | ||
| 2 | Overhead Press (Barbell) | 10 | 5 reps | 70% |
| 3 | Chin-Up (Weighted) | 5 | 5 reps | — |
| 4 | Face Pull | 1 | 100 reps | — |
| 5 | Shrug | 1 | 100 reps | — |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Common questions
Yes, 5/3/1 Building the Monolith is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
5/3/1 Building the Monolith is structured around 3 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
5/3/1 Building the Monolith is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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