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!

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

5/3/1 Benching the Monolith

5/3/1 for size
Bench press focused version of Building the Monolith
85% TM

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


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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Squat (Barbell)

Bench Press (Barbell)

Face Pull

Dip (Weighted)

Pull-Up (Weighted)

Deadlift (Barbell)

Overhead Press (Barbell)

Dumbbell Row

Bicep Curl (Dumbbell)

Shrug (Barbell)

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