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BoostcampPNG

Wilks Workout

by Wilki
5.0
(1 rating)

Program Description

This program is supposed to help with overall strength as well as increasing max reps on various body weight exercises. This is a mix of https://www.boostcamp.app/coaches/jim-wendler/5-3-1-building-the-monlith By: https://www.boostcamp.app/coaches/jim-wendler And the fighter pullup program. " 5/3/1 Building the Monolith Program Guide 5/3/1 Building the Monolith is a popular advanced training program known for building solid muscle size. BtM runs in 6 week cycles, with a basic weekly periodization on the main compound movements–Squat, Bench, Deadlift, Overhead Press–of Medium/Light/Heavy intensity for 3 weeks, then repeats with an extra ~5 lbs for upper body lifts and an extra ~10 lbs for lower body lifts in the last 3 weeks of the program. There is A LOT of volume in the program for accessory lifts with 100 chins/facepulls/dips every Monday, 100 rows/curls every Wednesday, and 5x5 weighted chin ups, 100 facepulls/shrugs and widowmaker sets every Friday. 531 BTM PROGRAM INSTRUCTIONS Setting your Training Max for 5/3/1 BtM According to Jim Wendler, if you are smart, you should first run the program for 6 weeks with a lower than you think TM (85% of your 1RM). Assess how you feel, and increase or decrease your 1RM for the next training cycle. This means that when you are starting the program, enter ~85% of your actual 1RM in the Boostcamp program onboarding. Adjusting your Training Max after Week 3 Once you're done Week 3, you need to manually adjust your 1RM in Program Settings, which will calculate your increased weights for the last 3 weeks of the program. Add 2.5-5 lbs (or 1-2.5 kg) for Bench Press and Overhead Press, and add 5-10 lbs (or 2.5-5 kg) for Squat and Deadlift. The increases are general guidelines and assume that you were able to complete all the sets and weights required in the first 3 weeks. Starting another cycle after week 6 Once you complete 6 weeks of 531 BtM, you've completed one cycle of the program. To begin a new cycle, you can automatically do so in the app. Note that 5/3/1 BtM is an incredibly intensive program, and is generally not recommended to be done for back-to-back cycles without breaks." - Jim Wendler This is set up to be my personal workout as I train to join a specialty unit but wanted to share incase others find it helpful. Please leave honest reviews and alterations you think I should add for a second variation of this.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodyweight Fitness, Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 22, 2024 01:47
  • Last Edited
    Oct 22, 2024 03:07
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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
Squat (Barbell)
1
1
4
5 reps
5 reps
5 reps
70%
80%
90%
2
Overhead Press (Barbell)
3
1
1
5 reps
5 reps
5 reps
70%
80%
90%
3
Pull-Up (Bodyweight)
1
1
2
3 reps
2 reps
1 reps
-
-
-
4
Sit Up
1
100-200 reps
-
5
Push Up
1
100-200 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
2
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Pull-Up (Bodyweight)
1
1
1
2
4 reps
3 reps
2 reps
1 reps
-
-
-
-
4
Sit Up
1
100-200 reps
-
5
Push Up
1
100-200 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4
5 reps
5 reps
5 reps
75%
85%
95%
2
Overhead Press (Barbell)
2
1
1
5 reps
5 reps
5 reps
75%
85%
95%
3
Pull-Up (Bodyweight)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
4
Sit Up
1
100-200 reps
-
5
Push Up
1
100-200 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4
5 reps
5 reps
5 reps
70%
85%
90%
2
Overhead Press (Barbell)
2
1
1
5 reps
5 reps
5 reps
70%
80%
90%
3
Pull-Up (Bodyweight)
2
1
1
1
5 reps
4 reps
3 reps
2 reps
-
-
-
-
4
Sit Up
1
100-200 reps
-
5
Push Up
1
100-200 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
2
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3
Pull-Up (Bodyweight)
1
2
1
1
6 reps
5 reps
4 reps
3 reps
-
-
-
-
4
Sit Up
1
100-200 reps
-
5
Push Up
1
100-200 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4
5 reps
5 reps
5 reps
75%
85%
95%
2
Overhead Press (Barbell)
2
1
1
5 reps
5 reps
5 reps
75%
85%
95%
3
Pull-Up (Bodyweight)
1
2
1
1
7 reps
6 reps
5 reps
4 reps
-
-
-
-
4
Sit Up
1
100-200 reps
-
5
Push Up
1
100-200 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
70%
80%
90%
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Pull-Up (Bodyweight)
1
1
2
3 reps
2 reps
1 reps
-
-
-
6
Sit Up
1
100-200 reps
-
7
Push Up
1
100-200 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
65%
75%
85%
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Pull-Up (Bodyweight)
1
1
2
1
4 reps
3 reps
2 reps
1 reps
-
-
-
-
6
Sit Up
1
100-200 reps
-
7
Push Up
1
100-200 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
5 reps
5 reps
5 reps
75%
85%
95%
2
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
75%
85%
95%
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Pull-Up (Bodyweight)
1
1
1
2
5 reps
4 reps
3 reps
2 reps
-
-
-
-
6
Sit Up
1
100-200 reps
-
7
Push Up
1
100-200 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
70%
80%
90%
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Pull-Up (Bodyweight)
1
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2 reps
-
-
-
-
-
6
Sit Up
1
100-200 reps
-
7
Push Up
1
100-200 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
65%
75%
85%
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Pull-Up (Bodyweight)
2
1
1
1
6 reps
5 reps
4 reps
3 reps
-
-
-
-
6
Sit Up
1
100-200 reps
-
7
Push Up
1
100-200 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5
5 reps
5 reps
5 reps
75%
85%
95%
2
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
75%
85%
95%
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Pull-Up (Bodyweight)
2
1
1
1
7 reps
6 reps
5 reps
4 reps
-
-
-
-
6
Sit Up
1
100-200 reps
-
7
Push Up
1
100-200 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100-200 reps
-
2
Pull-Up (Bodyweight)
1
2
1
3 reps
2 reps
1 reps
-
-
-
3
Sit Up
1
100-200 reps
-
4
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100-200 reps
-
2
Pull-Up (Bodyweight)
1
2
1
1
4 reps
3 reps
2 reps
1 reps
-
-
-
-
3
Sit Up
1
100-200 reps
-
4
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100-200 reps
-
2
Pull-Up (Bodyweight)
1
1
1
2
5 reps
4 reps
3 reps
2 reps
-
-
-
-
3
Sit Up
1
100-200 reps
-
4
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100-200 reps
-
2
Pull-Up (Bodyweight)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
-
-
-
-
3
Sit Up
1
100-200 reps
-
4
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100-200 reps
-
2
Pull-Up (Bodyweight)
1
1
1
1
1
7 reps
6 reps
5 reps
4 reps
3 reps
-
-
-
-
-
3
Sit Up
1
100-200 reps
-
4
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100-200 reps
-
2
Pull-Up (Bodyweight)
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
4 reps
-
-
-
-
-
3
Sit Up
1
100-200 reps
-
4
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
20 reps
70%
80%
90%
45%
2
Overhead Press (Barbell)
10
5 reps
70%
3
Pull-Up (Bodyweight)
2
1
1
3 reps
2 reps
1 reps
-
-
-
4
Sit Up
1
100-200 reps
-
5
Push Up
1
100-200 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
20 reps
65%
75%
85%
55%
2
Overhead Press (Barbell)
10
5 reps
50%
3
Pull-Up (Bodyweight)
2
1
1
1
4 reps
3 reps
2 reps
1 reps
-
-
-
-
4
Sit Up
1
100-200 reps
-
5
Push Up
1
100-200 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
20 reps
75%
85%
95%
55%
2
Overhead Press (Barbell)
10
5 reps
70%
3
Pull-Up (Bodyweight)
1
1
2
1
5 reps
4 reps
3 reps
2 reps
-
-
-
-
4
Sit Up
1
100-200 reps
-
5
Push Up
1
100-200 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
20 reps
70%
80%
90%
50%
2
Overhead Press (Barbell)
10
5 reps
60%
3
Pull-Up (Bodyweight)
1
1
1
2
6 reps
5 reps
4 reps
3 reps
-
-
-
-
4
Sit Up
1
100-200 reps
-
5
Push Up
1
100-200 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
20 reps
65%
75%
85%
65%
2
Overhead Press (Barbell)
10
5 reps
65%
3
Pull-Up (Bodyweight)
1
1
1
2
7 reps
6 reps
5 reps
4 reps
-
-
-
-
4
Sit Up
1
100-200 reps
-
5
Push Up
1
100-200 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
20 reps
75%
85%
95%
70%
2
Overhead Press (Barbell)
10
5 reps
75%
3
Pull-Up (Bodyweight)
1
1
1
2
8 reps
7 reps
6 reps
5 reps
-
-
-
-
4
Sit Up
1
100-200 reps
-
5
Push Up
1
100-200 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
Pull-Up (Bodyweight)
2
2
1
3 reps
2 reps
1 reps
-
-
-
5
T-Bar Row
4
10 reps
-
6
Sit Up
1
100-200 reps
-
7
Push Up
1
100-200 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Pull-Up (Bodyweight)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
-
-
-
-
-
6
Sit Up
1
100-200 reps
-
7
Push Up
1
100-200 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Pull-Up (Bodyweight)
1
2
1
1
5 reps
4 reps
3 reps
2 reps
-
-
-
-
6
Sit Up
1
100-200 reps
-
7
Push Up
1
100-200 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Pull-Up (Bodyweight)
1
1
2
1
6 reps
5 reps
4 reps
3 reps
-
-
-
-
6
Sit Up
1
100-200 reps
-
7
Push Up
1
100-200 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Pull-Up (Bodyweight)
1
1
2
1
7 reps
6 reps
5 reps
4 reps
-
-
-
-
6
Sit Up
1
100-200 reps
-
7
Push Up
1
100-200 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
8-12 reps
-
2
Lat Pulldown
4
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
10 reps
-
4
T-Bar Row
4
10 reps
-
5
Pull-Up (Bodyweight)
1
1
2
1
8 reps
7 reps
6 reps
5 reps
-
-
-
-
6
Sit Up
1
100-200 reps
-
7
Push Up
1
100-200 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
4 Sets
5 Reps
5 Reps
5 Reps
70%
80%
90%
2
Overhead Press (Barbell)
3 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
3
Pull-Up (Bodyweight)
1 Set
1 Set
2 Sets
3 Reps
2 Reps
1 Reps
-
-
-
4
Sit Up
1 Set
100-200 Reps
-
5
Push Up
1 Set
100-200 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
5 Sets
5 Reps
5 Reps
5 Reps
70%
80%
90%
2
Deadlift (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
70%
80%
90%
3
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
4
T-Bar Row
4 Sets
10 Reps
-
5
Pull-Up (Bodyweight)
1 Set
1 Set
2 Sets
3 Reps
2 Reps
1 Reps
-
-
-
6
Sit Up
1 Set
100-200 Reps
-
7
Push Up
1 Set
100-200 Reps
-
Day 3
1
Push Up
1 Set
100-200 Reps
-
2
Pull-Up (Bodyweight)
1 Set
2 Sets
1 Set
3 Reps
2 Reps
1 Reps
-
-
-
3
Sit Up
1 Set
100-200 Reps
-
4
Run
1 Set
-
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
20 Reps
70%
80%
90%
45%
2
Overhead Press (Barbell)
10 Sets
5 Reps
70%
3
Pull-Up (Bodyweight)
2 Sets
1 Set
1 Set
3 Reps
2 Reps
1 Reps
-
-
-
4
Sit Up
1 Set
100-200 Reps
-
5
Push Up
1 Set
100-200 Reps
-
Day 5
1
Larsen Press (Barbell)
4 Sets
8-12 Reps
-
2
Lat Pulldown
4 Sets
8-12 Reps
-
3
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
4
Pull-Up (Bodyweight)
2 Sets
2 Sets
1 Set
3 Reps
2 Reps
1 Reps
-
-
-
5
T-Bar Row
4 Sets
10 Reps
-
6
Sit Up
1 Set
100-200 Reps
-
7
Push Up
1 Set
100-200 Reps
-
Day 6
1
Run
1 Set
-