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 EditedFeb 15, 2025 09:05
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
1
1
5
5 reps
5 reps
5 reps
70%
80%
90%
3
Face Pull
1
100 reps
-
4
Dip (Weighted)
1
100-200 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
1
1
5
5 reps
5 reps
5 reps
65%
75%
85%
3
Face Pull
1
100 reps
-
4
Dip (Weighted)
1
100-200 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
5 reps
5 reps
5 reps
75%
85%
95%
2
Bench Press (Barbell)
1
1
5
5 reps
5 reps
5 reps
75%
85%
95%
3
Face Pull
1
100 reps
-
4
Dip (Weighted)
1
100-200 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
1
1
5
5 reps
5 reps
5 reps
70%
80%
90%
3
Pull-Up (Weighted)
1
100 reps
-
4
Face Pull
1
100 reps
-
5
Dip (Weighted)
1
100-200 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
1
1
5
5 reps
5 reps
5 reps
65%
75%
85%
3
Face Pull
1
100 reps
-
4
Dip (Weighted)
1
100-200 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5
5 reps
5 reps
5 reps
75%
85%
95%
2
Bench Press (Barbell)
1
1
5
5 reps
5 reps
5 reps
75%
85%
95%
3
Face Pull
1
100 reps
-
4
Dip (Weighted)
1
100-200 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
70%
80%
90%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
3
Overhead Press (Barbell)
10
5 reps
70%
4
Dumbbell Row
1
50-100 reps
-
5
Bicep Curl (Dumbbell)
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Overhead Press (Barbell)
10
5 reps
65%
4
Dumbbell Row
1
50-100 reps
-
5
Bicep Curl (Dumbbell)
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
75%
85%
95%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
3
Overhead Press (Barbell)
10
5 reps
75%
4
Dumbbell Row
1
50-100 reps
-
5
Bicep Curl (Dumbbell)
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
70%
80%
90%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
3
Overhead Press (Barbell)
10
5 reps
70%
4
Dumbbell Row
1
50-100 reps
-
5
Bicep Curl (Dumbbell)
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Overhead Press (Barbell)
10
5 reps
65%
4
Dumbbell Row
1
50-100 reps
-
5
Bicep Curl (Dumbbell)
1
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
75%
85%
95%
2
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
3
Overhead Press (Barbell)
10
5 reps
75%
4
Dumbbell Row
1
50-100 reps
-
5
Bicep Curl (Dumbbell)
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
20 reps
70%
80%
90%
45%
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
3
Bench Press (Barbell)
5
10 reps
70%
4
Pull-Up (Weighted)
1
25 reps
-
5
Face Pull
1
100 reps
-
6
Shrug (Barbell)
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
20 reps
65%
75%
85%
55%
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Bench Press (Barbell)
5
10 reps
65%
4
Pull-Up (Weighted)
1
25 reps
-
5
Face Pull
1
100 reps
-
6
Shrug (Barbell)
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
20 reps
75%
85%
95%
55%
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
3
Bench Press (Barbell)
5
10 reps
75%
4
Pull-Up (Weighted)
1
25 reps
-
5
Face Pull
1
100 reps
-
6
Shrug (Barbell)
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
20 reps
70%
80%
90%
45%
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
3
Bench Press (Barbell)
5
10 reps
70%
4
Pull-Up (Weighted)
1
25 reps
-
5
Face Pull
1
100 reps
-
6
Shrug (Barbell)
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
20 reps
65%
75%
85%
55%
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Bench Press (Barbell)
5
10 reps
65%
4
Pull-Up (Weighted)
1
25 reps
-
5
Face Pull
1
100 reps
-
6
Shrug (Barbell)
1
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
20 reps
75%
85%
95%
55%
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
3
Bench Press (Barbell)
5
10 reps
75%
4
Pull-Up (Weighted)
1
25 reps
-
5
Face Pull
1
100 reps
-
6
Shrug (Barbell)
1
100 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
70%
80%
90%
2
Bench Press (Barbell)1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
70%
80%
90%
3
Face Pull1 Set
100 Reps
-
4
Dip (Weighted)1 Set
100-200 Reps
-
Day 2
1
Deadlift (Barbell)1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
70%
80%
90%
2
Overhead Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
3
Overhead Press (Barbell)10 Sets
5 Reps
70%
4
Dumbbell Row1 Set
50-100 Reps
-
5
Bicep Curl (Dumbbell)1 Set
100 Reps
-
Day 3
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
20 Reps
70%
80%
90%
45%
2
Bench Press (Barbell)1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
3
Bench Press (Barbell)5 Sets
10 Reps
70%
4
Pull-Up (Weighted)1 Set
25 Reps
-
5
Face Pull1 Set
100 Reps
-
6
Shrug (Barbell)1 Set
100 Reps
-