5/3/1 Building the monolith

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Deadlift (Barbell)

Bench Press (Paused)

Seal Row

Bicep Curl (Cable)

Hammer Curl

Squat (Low Bar)

Long Pause Bench Press

Seated Wide-Grip Row (Cable)

Lat Pulldown

Shrug (Dumbbell)

Seated Row (Cable)

Dip (Bodyweight)

Tricep Pushdown (Cable)

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