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5/3/1 Building the monolith

by Christopher M.

Program Description

531 Building the Monolith with a powerlifting focus. The press has been switched for a bench press variation, pick your favourite and use a conservative max. The pull-ups and face pulls have been substituted for cable rows and pull downs.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 11, 2025 07:13
  • Last Edited
    Jul 12, 2025 08:02
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
5
5 reps
5 reps
5 reps
70%
80%
90%
2
Long Pause Bench Press
2
1
1
5 reps
5 reps
5 reps
70%
80%
90%
3
Seated Row (Cable)
10
10 reps
-
4
Lat Pulldown
10
10 reps
-
5
Dip (Bodyweight)
5
10 reps
-
6
Tricep Pushdown (Cable)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
5
5 reps
5 reps
5 reps
65%
75%
85%
2
Long Pause Bench Press
1
1
1
1
5 reps
5 reps
5 reps
5 reps
65%
75%
85%
70%
3
Seated Row (Cable)
10
10 reps
-
4
Lat Pulldown
10
10 reps
-
5
Dip (Bodyweight)
5
10 reps
-
6
Tricep Pushdown (Cable)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
5
5 reps
5 reps
5 reps
75%
85%
95%
2
Long Pause Bench Press
2
1
1
5 reps
5 reps
5 reps
75%
85%
95%
3
Seated Row (Cable)
10
10 reps
-
4
Lat Pulldown
10
10 reps
-
5
Dip (Bodyweight)
5
10 reps
-
6
Tricep Pushdown (Cable)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
5
5 reps
5 reps
5 reps
70%
80%
90%
2
Long Pause Bench Press
2
1
1
5 reps
5 reps
5 reps
70%
80%
90%
3
Seated Row (Cable)
10
10 reps
-
4
Lat Pulldown
10
10 reps
-
5
Dip (Bodyweight)
5
10 reps
-
6
Tricep Pushdown (Cable)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
5
5 reps
5 reps
5 reps
65%
75%
85%
2
Long Pause Bench Press
2
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Seated Row (Cable)
10
10 reps
-
4
Lat Pulldown
10
10 reps
-
5
Dip (Bodyweight)
5
10 reps
-
6
Tricep Pushdown (Cable)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
5
5 reps
5 reps
5 reps
75%
85%
95%
2
Long Pause Bench Press
2
1
1
5 reps
5 reps
5 reps
75%
85%
95%
3
Seated Row (Cable)
10
10 reps
-
4
Lat Pulldown
10
10 reps
-
5
Dip (Bodyweight)
5
10 reps
-
6
Tricep Pushdown (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Paused)
1
1
5
5 reps
5 reps
5 reps
70%
80%
90%
3
Seal Row
5
10 reps
-
4
Bicep Curl (Cable)
5
10 reps
-
5
Hammer Curl
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Paused)
1
1
5
5 reps
5 reps
5 reps
65%
75%
85%
3
Seal Row
5
10 reps
-
4
Bicep Curl (Cable)
5
10 reps
-
5
Hammer Curl
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
75%
85%
95%
2
Bench Press (Paused)
1
1
5
5 reps
5 reps
5 reps
75%
85%
95%
3
Seal Row
5
10 reps
-
4
Bicep Curl (Cable)
5
10 reps
-
5
Hammer Curl
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Paused)
1
1
5
5 reps
5 reps
5 reps
70%
80%
90%
3
Seal Row
5
10 reps
-
4
Bicep Curl (Cable)
5
10 reps
-
5
Hammer Curl
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Paused)
1
1
5
5 reps
5 reps
5 reps
65%
75%
85%
3
Seal Row
5
10 reps
-
4
Bicep Curl (Cable)
5
10 reps
-
5
Hammer Curl
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
75%
85%
95%
2
Bench Press (Paused)
1
1
5
5 reps
5 reps
5 reps
75%
85%
95%
3
Seal Row
5
10 reps
-
4
Bicep Curl (Cable)
5
10 reps
-
5
Hammer Curl
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
50%
2
Long Pause Bench Press
10
5 reps
70%
3
Seated Wide-Grip Row (Cable)
5
5 reps
-
4
Lat Pulldown
5
5 reps
-
5
Shrug (Dumbbell)
10
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
65%
75%
85%
50%
2
Long Pause Bench Press
10
5 reps
60%
3
Seated Wide-Grip Row (Cable)
5
5 reps
-
4
Lat Pulldown
5
5 reps
-
5
Shrug (Dumbbell)
10
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
75%
85%
95%
50%
2
Long Pause Bench Press
10
5 reps
75%
3
Seated Wide-Grip Row (Cable)
5
5 reps
-
4
Lat Pulldown
5
5 reps
-
5
Shrug (Dumbbell)
10
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
50%
2
Long Pause Bench Press
12
5 reps
65%
3
Seated Wide-Grip Row (Cable)
5
5 reps
-
4
Lat Pulldown
5
5 reps
-
5
Shrug (Dumbbell)
10
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Long Pause Bench Press
12
5 reps
65%
3
Seated Wide-Grip Row (Cable)
5
5 reps
-
4
Lat Pulldown
5
5 reps
-
5
Shrug (Dumbbell)
10
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
75%
85%
95%
70%
2
Long Pause Bench Press
12
5 reps
75%
3
Seated Wide-Grip Row (Cable)
5
5 reps
-
4
Lat Pulldown
5
5 reps
-
5
Shrug (Dumbbell)
10
10 reps
-
Week 1
1 / 6 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
70%
80%
90%
2
Bench Press (Paused)
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
70%
80%
90%
3
Seal Row
5 Sets
10 Reps
-
4
Bicep Curl (Cable)
5 Sets
10 Reps
-
5
Hammer Curl
5 Sets
10 Reps
-
Day 3
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
70%
80%
90%
50%
2
Long Pause Bench Press
10 Sets
5 Reps
70%
3
Seated Wide-Grip Row (Cable)
5 Sets
5 Reps
-
4
Lat Pulldown
5 Sets
5 Reps
-
5
Shrug (Dumbbell)
10 Sets
10 Reps
-
Day 1
1
Squat (Low Bar)
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
70%
80%
90%
2
Long Pause Bench Press
2 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
3
Seated Row (Cable)
10 Sets
10 Reps
-
4
Lat Pulldown
10 Sets
10 Reps
-
5
Dip (Bodyweight)
5 Sets
10 Reps
-
6
Tricep Pushdown (Cable)
5 Sets
10 Reps
-