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5/3/1 Building the monolith

by Christopher M.
5 athletes joined

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
    Oct 06, 2025 08:23

Summary

Unlock your strength potential with the 5/3/1 Building the Monolith program! Over the course of 6 weeks, you’ll train three days a week, focusing on foundational lifts like deadlifts, squats, and bench presses, all designed to boost your power and muscle mass. Each session incorporates progressive overload principles, ensuring you push your limits safely and effectively. Perfect for those with a garage gym setup, this program will transform your physique and elevate your lifting game. Get ready to build strength like never before!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
19.5%
Lats
15.5%
Chest
12.5%
Triceps
11.6%
Biceps
11.5%
Quadriceps
7.5%
Glutes
5.9%
Hamstrings
5.4%
Front Delts
4.9%
Adductors
2.2%
Abs
1.6%
Lower Back
1%
Forearms
1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
-