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5/3/1 Deadlifting the monolith

by Christopher M.

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
    Jan 24, 2026 06:33
  • Last Edited
    Jan 24, 2026 07:18
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.8%
Triceps
11.7%
Quadriceps
10.5%
Front Delts
10.1%
Glutes
9.3%
Hamstrings
9.3%
Chest
8.2%
Lats
6.7%
Biceps
5.4%
Abs
4.7%
Lower Back
3.7%
Rear Delts
3.7%
Middle Delts
2.6%
Forearms
1%
Adductors
0.9%
Cardio
0.4%
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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
Deadlift (Barbell)
1
1
5
5 reps
5 reps
5 reps
70%
80%
90%
2
Long Pause Bench Press
1
1
1
1
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
72.5%
3
Hack Squat
3
8 reps
-
4A
Seated Row (Cable)
3
10 reps
-
4B
Dip (Weighted)
3
10 reps
-
5A
Lat Pulldown
3
10 reps
-
5B
Tricep Pushdown (Cable)
3
10 reps
-
6A
Face Pull
3
8 reps
-
6B
Bicep Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
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%
67.5%
3
Hack Squat
3
8 reps
-
4A
Seated Row (Cable)
3
10 reps
-
4B
Dip (Weighted)
3
10 reps
-
5A
Lat Pulldown
3
10 reps
-
5B
Tricep Pushdown (Cable)
3
10 reps
-
6A
Face Pull
3
8 reps
-
6B
Bicep Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5
5 reps
5 reps
5 reps
75%
85%
95%
2
Long Pause Bench Press
1
1
1
1
5 reps
5 reps
5 reps
5 reps
75%
85%
95%
77.5%
3
Hack Squat
3
8 reps
-
4A
Seated Row (Cable)
3
10 reps
-
4B
Dip (Weighted)
3
10 reps
-
5A
Lat Pulldown
3
10 reps
-
5B
Tricep Pushdown (Cable)
3
10 reps
-
6A
Face Pull
3
8 reps
-
6B
Bicep Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5
5 reps
5 reps
4 reps
70%
80%
90%
2
Long Pause Bench Press
1
1
1
1
5 reps
5 reps
5 reps
5 reps
70%
80%
90%
72.5%
3
Hack Squat
3
8 reps
-
4A
Seated Row (Cable)
3
10 reps
-
4B
Dip (Weighted)
3
10 reps
-
5A
Lat Pulldown
3
10 reps
-
5B
Tricep Pushdown (Cable)
3
10 reps
-
6A
Face Pull
3
8 reps
-
6B
Bicep Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
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%
67.5%
3
Hack Squat
3
8 reps
-
4A
Seated Row (Cable)
3
10 reps
-
4B
Dip (Weighted)
3
10 reps
-
5A
Lat Pulldown
3
10 reps
-
5B
Tricep Pushdown (Cable)
3
10 reps
-
6A
Face Pull
3
8 reps
-
6B
Lateral Raise (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5
5 reps
5 reps
5 reps
75%
85%
95%
2
Long Pause Bench Press
1
1
1
1
5 reps
5 reps
5 reps
5 reps
75%
85%
95%
77.5%
3
Hack Squat
3
8 reps
-
4A
Seated Row (Cable)
3
10 reps
-
4B
Dip (Bodyweight)
3
10 reps
-
5A
Lat Pulldown
3
10 reps
-
5B
Tricep Pushdown (Cable)
3
10 reps
-
6A
Face Pull
3
8 reps
-
6B
Bicep Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
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
Romanian Deadlift (Barbell)
3
8 reps
-
4A
Seal Row
3
10 reps
-
4B
Lateral Raise (Dumbbell)
3
10 reps
-
5A
Tricep Pushdown (Cable)
3
10 reps
-
5B
Bicep Curl (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
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
70%
80%
90%
3
Romanian Deadlift (Barbell)
3
8 reps
-
4A
Seal Row
3
10 reps
-
4B
Lateral Raise (Dumbbell)
3
10 reps
-
5A
Bicep Curl (Cable)
3
10 reps
-
5B
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
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
Romanian Deadlift (Barbell)
3
8 reps
-
4A
Seal Row
3
10 reps
-
4B
Lateral Raise (Dumbbell)
3
10 reps
-
5A
Bicep Curl (Cable)
3
10 reps
-
5B
Tricep Pushdown (Cable)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
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
Romanian Deadlift (Barbell)
3
8 reps
-
4A
Seal Row
3
10 reps
-
4B
Lateral Raise (Dumbbell)
5
10 reps
-
5A
Bicep Curl (Cable)
3
10 reps
-
5B
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
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
Romanian Deadlift (Barbell)
3
8 reps
-
4A
Seal Row
3
10 reps
-
4B
Lateral Raise (Dumbbell)
3
10 reps
-
5A
Bicep Curl (Cable)
3
10 reps
-
5B
Tricep Pushdown (Cable)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
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
Romanian Deadlift (Barbell)
3
8 reps
-
4A
Seal Row
3
10 reps
-
4B
Lateral Raise (Dumbbell)
3
10 reps
-
5A
Bicep Curl (Cable)
3
10 reps
-
5B
Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
1
1
5 reps
5 reps
5 reps
20 reps
70%
80%
90%
60%
2
Pin Press Bench (Barbell)
5
5 reps
70%
3
Hack Squat
3
8 reps
-
4
Seated Wide-Grip Row (Cable)
3
5 reps
-
5
Lat Pulldown
3
5 reps
-
6A
Shrug (Dumbbell)
5
10 reps
-
6B
Rear Delt Fly (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
1
1
5 reps
5 reps
5 reps
20 reps
65%
80%
85%
60%
2
Pin Press Bench (Barbell)
5
5 reps
60%
3
Hack Squat
3
8 reps
-
4
Seated Wide-Grip Row (Cable)
3
5 reps
-
5
Lat Pulldown
3
5 reps
-
6A
Shrug (Dumbbell)
5
10 reps
-
6B
Rear Delt Fly (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
1
1
5 reps
5 reps
5 reps
20 reps
75%
85%
95%
60%
2
Pin Press Bench (Barbell)
5
5 reps
75%
3
Hack Squat
3
8 reps
-
4
Seated Wide-Grip Row (Cable)
3
5 reps
-
5
Lat Pulldown
3
5 reps
-
6A
Shrug (Dumbbell)
5
10 reps
-
6B
Rear Delt Fly (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
1
1
5 reps
5 reps
5 reps
20 reps
70%
80%
90%
60%
2
Pin Press Bench (Barbell)
5
5 reps
65%
3
Hack Squat
3
8 reps
-
4
Seated Wide-Grip Row (Cable)
3
5 reps
-
5
Lat Pulldown
3
5 reps
-
6A
Rear Delt Fly (Dumbbell)
5
10 reps
-
6B
Shrug (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
1
1
5 reps
5 reps
5 reps
20 reps
65%
75%
85%
60%
2
Pin Press Bench (Barbell)
5
5 reps
65%
3
Hack Squat
3
8 reps
-
4
Seated Wide-Grip Row (Cable)
3
5 reps
-
5
Lat Pulldown
3
5 reps
-
6A
Shrug (Dumbbell)
5
10 reps
-
6B
Rear Delt Fly (Dumbbell)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
1
1
1
1
5 reps
5 reps
5 reps
20 reps
75%
85%
95%
60%
2
Pin Press Bench (Barbell)
5
5 reps
60%
3
Hack Squat
3
8 reps
-
4
Lat Pulldown
3
5 reps
-
5
Seated Wide-Grip Row (Cable)
3
5 reps
-
6A
Shrug (Dumbbell)
5
10 reps
-
6B
Rear Delt Fly (Dumbbell)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Bent Over Row (Barbell)
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Face Pull
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Bent Over Row (Barbell)
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Face Pull
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Bent Over Row (Barbell)
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Face Pull
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Bent Over Row (Barbell)
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Face Pull
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Bent Over Row (Barbell)
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Face Pull
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
10 mins
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Bent Over Row (Barbell)
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Face Pull
3
8 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
70%
80%
90%
2
Long Pause Bench Press
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
70%
80%
90%
72.5%
3
Hack Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4A
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4B
Dip (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5A
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6A
Face Pull
3 Sets
8 Reps
-
6B
Bicep Curl (Dumbbell)
3 Sets
8 Reps
-
Day 2
1
Squat (Low Bar)
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
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4A
Seal Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5A
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5B
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 3
1
Deadlift (Paused)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
20 Reps
70%
80%
90%
60%
2
Pin Press Bench (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
70%
70%
70%
70%
70%
3
Hack Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
5
Lat Pulldown
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
6A
Shrug (Dumbbell)
5 Sets
10 Reps
-
6B
Rear Delt Fly (Dumbbell)
5 Sets
10 Reps
-
Day 4
1
Cycling
1 Set
10 mins
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Leg Extension
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6
Face Pull
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-