Benching the Monolith Program

By Jim Wendler

	Intermediate (2-3 years)
	47 minutes/day \| 3 days/week \| 6 weeks
	Gain Strength, Powerlifting, Build Muscle
	Barbell, Squat Rack, Pull up bar, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Dips (Parallel) Bar, 2 x Dumbbell, Weight Plate, Flat Bench Show More

Average Exertion

Average Cardio Intensity

Source: liftvault.com

Created by the legendary Jim Wendler, who wrote the 5/3/1 programs and inspired other programs like GZCL and NSuns, Building the Monolith is designed for advanced athletes looking to break through plateaus, not novice or intermediate lifters. For a bench-focused variation of this program, check out Benching the Monolith.

Program overview:

6 weeks in length
3x training sessions per week
Each training session incorporates a lower body, pushing, and pulling movement
A Training Max of 85% of a “true” 1RM is suggested – this helps when you’re supposed to hit 90% for multiple sets of 5 reps
You need to eat, sleep, condition, and stretch with the same dedication used in training

For the full breakdown of the training, nutrition, and recovery needed , please see Jim Wendler’s Building the Monolith 5/3/1 for size.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Rest

Day 3:

Day 3

Day 4:

Rest

Day 5:

Day 5

Day 6:

Rest

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat See Exercise Notes	7 sets	5 reps	60s
2.Standing Barbell Military Press (AKA Overhead Press) See Exercise Notes	4 sets	5 reps	60s
3.Chin-up See Exercise Notes	1 set	100 reps	60s
4.Face Pull See Exercise Notes	1 set	100 reps	60s
5.Tricep Dips	1 set	100-200 reps	60s

Day 3

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Exercise	Sets	Reps	Rest
1.Barbell Deadlift See Exercise Notes	5 sets	5 reps	60s
2.Standing Barbell Military Press (AKA Overhead Press) See Exercise Notes	7 sets	5 reps	60s
3.Bent Over Two-Dumbbell Row	5 sets	10-20 reps	60s
4.Standing Dumbbell Biceps Curl	1 set	100 reps	60s

Day 5

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat See Exercise Notes	4 sets	20 reps	60s
2.Standing Barbell Military Press (AKA Overhead Press) See Exercise Notes	10 sets	5 reps	60s
3.Weighted Chin-up	5 sets	5 reps	60s
4.Face Pull	1 set	100 reps	60s
5.Barbell Shrug	1 set	100 reps	60s

Date Created: 2/10/2020, UTC

Last Updated: 10/29/2021, UTC

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