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5/3/1 1000% Monolith

by zcd
2 athletes joined

Program Description

This is my bastardized mashup of Full Body 1000% Awesome and Building the Monolith, essentially a BtM prep course to help you get ready for all the chins and dips Note: you can switch the press and bench press on this template. Do not use a training max, enter your true 1RMs 3 days of hard conditioning (optional) 3 days of easy conditioning Run this two or three times as a leader and then use Building the Monolith as your anchor

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 09, 2025 08:05
  • Last Edited
    May 14, 2025 05:29
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Zercher Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
70%
80%
3
Chin-Up (Bodyweight)
1
50 reps
-
4
Face Pull
1
50 reps
-
5
Dip (Bodyweight)
1
50-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Zercher Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
55%
65%
75%
3
Chin-Up (Bodyweight)
1
50 reps
-
4
Face Pull
1
50 reps
-
5
Dip (Bodyweight)
1
50-100 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Zercher Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Chin-Up (Bodyweight)
1
50 reps
-
4
Face Pull
1
50 reps
-
5
Dip (Bodyweight)
1
50-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
70%
80%
2
Standing Behind Neck Shoulder Press (Barbell)
5
10 reps
65%
3
Dumbbell Row
1
50 reps
-
4
Bicep Curl (Dumbbell)
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
55%
65%
75%
2
Standing Behind Neck Shoulder Press (Barbell)
5
10 reps
65%
3
Dumbbell Row
1
50 reps
-
4
Bicep Curl (Dumbbell)
1
50 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Standing Behind Neck Shoulder Press (Barbell)
5
10 reps
65%
3
Dumbbell Row
1
50 reps
-
4
Bicep Curl (Dumbbell)
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
60%
70%
80%
2
Zercher Squat (Barbell)
5
5 reps
70%
3
Chin-Up (Weighted)
5
5 reps
-
4
Face Pull
1
50 reps
-
5
Shrug (Dumbbell)
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
55%
65%
75%
2
Zercher Squat (Barbell)
5
5 reps
70%
3
Chin-Up (Weighted)
5
5 reps
-
4
Face Pull
1
50 reps
-
5
Shrug (Dumbbell)
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Zercher Squat (Barbell)
5
5 reps
70%
3
Chin-Up (Weighted)
5
5 reps
-
4
Face Pull
1
50 reps
-
5
Shrug (Dumbbell)
1
50 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
70%
80%
3
Chin-Up (Bodyweight)
1 Set
50 Reps
-
4
Face Pull
1 Set
50 Reps
-
5
Dip (Bodyweight)
1 Set
50-100 Reps
-
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
70%
80%
2
Standing Behind Neck Shoulder Press (Barbell)
5 Sets
10 Reps
65%
3
Dumbbell Row
1 Set
50 Reps
-
4
Bicep Curl (Dumbbell)
1 Set
50 Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
60%
70%
80%
2
Zercher Squat (Barbell)
5 Sets
5 Reps
70%
3
Chin-Up (Weighted)
5 Sets
5 Reps
-
4
Face Pull
1 Set
50 Reps
-
5
Shrug (Dumbbell)
1 Set
50 Reps
-