Program Description
Sample conditioning: Tuesday – Prowler: 10 x 40 yard sprints/walks with 50% of bodyweight. 60-90 seconds rest in between the sprints/walks Thursday – 2 mile weight vest walk Saturday – 10 mile air dyne bike https://www.jimwendler.com/blogs/jimwendler-com/101078918-building-the-monolith-5-3-1-for-size
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalBodybuilding, Powerbuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout80 minutes
- CreatedSep 19, 2024 09:27
- Last EditedDec 11, 2025 02:36
Summary
Unleash your strength with "5/3/1 Benching the Monolith," a focused 6-week program designed for serious lifters. Committing just three days a week, you'll build explosive power through a combination of barbell squats, bench presses, and accessory movements like weighted dips and face pulls. Each week ramps up intensity, ensuring continuous progress and muscle growth. Perfect for those equipped with a garage gym, this program will help you conquer your lifting goals and push your limits. Get ready to bench heavier and squat deeper!
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.5%
Front Delts
15.9%
Quadriceps
9.8%
Glutes
9.8%
Hamstrings
9.8%
Chest
9.8%
Abs
8.9%
Middle Delts
8%
Adductors
3.4%
Upper Back
3.2%
Lower Back
1.5%
Lats
1.3%
Biceps
1.3%
Rear Delts
0.6%
Forearms
0.3%
