5/3/1 Benching the Monolith

by zcd

100 athletes joined

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

Level
Novice, Intermediate, Advanced
Goal
Bodybuilding, Powerbuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
80 minutes
Created
Sep 19, 2024 09:27
Last Edited
Jul 01, 2025 06:38

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!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

Squat (Barbell)

5 reps

70%

80%

90%

Bench Press (Barbell)

5 reps

70%

80%

90%

Face Pull

100 reps

Dip (Weighted)

100-200 reps

Day 1

Squat (Barbell)

5 reps

65%

75%

85%

Bench Press (Barbell)

5 reps

65%

75%

85%

Face Pull

100 reps

Dip (Weighted)

100-200 reps

Day 1

Squat (Barbell)

5 reps

75%

85%

95%

Bench Press (Barbell)

5 reps

75%

85%

95%

Face Pull

100 reps

Dip (Weighted)

100-200 reps

Day 1

Squat (Barbell)

5 reps

70%

80%

90%

Bench Press (Barbell)

5 reps

70%

80%

90%

Pull-Up (Weighted)

100 reps

Face Pull

100 reps

Dip (Weighted)

100-200 reps

Day 1

Squat (Barbell)

5 reps

65%

75%

85%

Bench Press (Barbell)

5 reps

65%

75%

85%

Face Pull

100 reps

Dip (Weighted)

100-200 reps

Day 1

Squat (Barbell)

5 reps

75%

85%

95%

Bench Press (Barbell)

5 reps

75%

85%

95%

Face Pull

100 reps

Dip (Weighted)

100-200 reps

Day 2

Deadlift (Barbell)

5 reps

70%

80%

90%

Overhead Press (Barbell)

5 reps

70%

80%

90%

Overhead Press (Barbell)

5 reps

70%

Dumbbell Row

50-100 reps

Bicep Curl (Dumbbell)

100 reps

Day 2

Deadlift (Barbell)

5 reps

65%

75%

85%

Overhead Press (Barbell)

5 reps

65%

75%

85%

Overhead Press (Barbell)

5 reps

65%

Dumbbell Row

50-100 reps

Bicep Curl (Dumbbell)

100 reps

Day 2

Deadlift (Barbell)

5 reps

75%

85%

95%

Overhead Press (Barbell)

5 reps

75%

85%

95%

Overhead Press (Barbell)

5 reps

75%

Dumbbell Row

50-100 reps

Bicep Curl (Dumbbell)

100 reps

Day 2

Deadlift (Barbell)

5 reps

70%

80%

90%

Overhead Press (Barbell)

5 reps

70%

80%

90%

Overhead Press (Barbell)

5 reps

70%

Dumbbell Row

50-100 reps

Bicep Curl (Dumbbell)

100 reps

Day 2

Deadlift (Barbell)

5 reps

65%

75%

85%

Overhead Press (Barbell)

5 reps

65%

75%

85%

Overhead Press (Barbell)

5 reps

65%

Dumbbell Row

50-100 reps

Bicep Curl (Dumbbell)

100 reps

Day 2

Deadlift (Barbell)

5 reps

75%

85%

95%

Overhead Press (Barbell)

5 reps

75%

85%

95%

Overhead Press (Barbell)

5 reps

75%

Dumbbell Row

50-100 reps

Bicep Curl (Dumbbell)

100 reps

Day 3

Squat (Barbell)

5 reps

20 reps

70%

80%

90%

45%

Bench Press (Barbell)

5 reps

70%

80%

90%

Bench Press (Barbell)

10 reps

70%

Pull-Up (Weighted)

25 reps

Face Pull

100 reps

Shrug (Barbell)

100 reps

Day 3

Squat (Barbell)

5 reps

20 reps

65%

75%

85%

55%

Bench Press (Barbell)

5 reps

65%

75%

85%

Bench Press (Barbell)

10 reps

65%

Pull-Up (Weighted)

25 reps

Face Pull

100 reps

Shrug (Barbell)

100 reps

Day 3

Squat (Barbell)

5 reps

20 reps

75%

85%

95%

55%

Bench Press (Barbell)

5 reps

75%

85%

95%

Bench Press (Barbell)

10 reps

75%

Pull-Up (Weighted)

25 reps

Face Pull

100 reps

Shrug (Barbell)

100 reps

Day 3

Squat (Barbell)

5 reps

20 reps

70%

80%

90%

45%

Bench Press (Barbell)

5 reps

70%

80%

90%

Bench Press (Barbell)

10 reps

70%

Pull-Up (Weighted)

25 reps

Face Pull

100 reps

Shrug (Barbell)

100 reps

Day 3

Squat (Barbell)

5 reps

20 reps

65%

75%

85%

55%

Bench Press (Barbell)

5 reps

65%

75%

85%

Bench Press (Barbell)

10 reps

65%

Pull-Up (Weighted)

25 reps

Face Pull

100 reps

Shrug (Barbell)

100 reps

Day 3

Squat (Barbell)

5 reps

20 reps

75%

85%

95%

55%

Bench Press (Barbell)

5 reps

75%

85%

95%

Bench Press (Barbell)

10 reps

75%

Pull-Up (Weighted)

25 reps

Face Pull

100 reps

Shrug (Barbell)

100 reps

Day 1

Squat (Barbell)

1 Set

5 Sets

5 Reps

70%

80%

90%

Bench Press (Barbell)

1 Set

5 Sets

5 Reps

70%

80%

90%

Face Pull

1 Set

100 Reps

Dip (Weighted)

1 Set

100-200 Reps

Day 2

Deadlift (Barbell)

1 Set

3 Sets

5 Reps

70%

80%

90%

Overhead Press (Barbell)

1 Set

5 Reps

70%

80%

90%

Overhead Press (Barbell)

10 Sets

5 Reps

70%

Dumbbell Row

1 Set

50-100 Reps

Bicep Curl (Dumbbell)

1 Set

100 Reps

Day 3

Squat (Barbell)

1 Set

5 Reps

20 Reps

70%

80%

90%

45%

Bench Press (Barbell)

1 Set

5 Reps

70%

80%

90%

Bench Press (Barbell)

5 Sets

10 Reps

70%

Pull-Up (Weighted)

1 Set

25 Reps

Face Pull

1 Set

100 Reps

Shrug (Barbell)

1 Set

100 Reps