5/3/1 Building the Monolith

1RM: 110 70 160 140 Enter Maxes into yellow boxes.

Bench: Press: Deadlift: Squat:
TM: 95 60 137.5 120
Week 1
Mon Wed Fri Week 2
Squat Deadlift Squat Mon Wed Fri Week 3
85 x5 97.5 x5 85 x5 Squat Deadlift Squat Mon Wed Fri
97.5 x5 110 x5 97.5 x5 80 x5 90 x5 80 x5 Squat Deadlift Squat
110 x5 125 x5 110 x5 90 x5 105 x5 90 x5 90 x5 105 x5 90 x5
110 x5 125 x5 55 x20 102.5 x5 117.5 x5 102.5 x5 102.5 x5 117.5 x5 102.5 x5
110 x5 125 x5 Press 102.5 x5 117.5 x5 67.5 x20 115 x5 132.5 x5 115 x5
110 x5 Bench Press 10x5@ 42.5 102.5 x5 117.5 x5 Press 115 x5 132.5 x5 67.5 x20
110 x5 67.5 x5 100 Chins 102.5 x5 Bench Press 10x5@ 30 115 x5 132.5 x5 Press
Press 77.5 x5 100 Facepulls 102.5 x5 62.5 x5 100 Chins 115 x5 Bench Press 10x5@ 52.5
42.5 x5 87.5 x5 100 Shrugs Press 72.5 x5 100 Facepulls 115 x5 72.5 x5 100 Chins
50 x5 87.5 x5 40 x5 82.5 x5 100 Shrugs Press 82.5 x5 100 Facepulls
55 x5 87.5 x5 45 x5 82.5 x5 45 x5 92.5 x5 100 Shrugs
42.5 x5+ 87.5 x5 52.5 x5 82.5 x5 52.5 x5 92.5 x5
100 Chins 87.5 x5 40 x5+ 82.5 x5 57.5 x5 92.5 x5
100 Facepulls DB Rows 5x10 100 Chins 82.5 x5 45 x5+ 92.5 x5
100-200 Dips 100 Curls 100 Facepulls DB Rows 5x10 100 Chins 92.5 x5
100-200 Dips 100 Curls 100 Facepulls DB Rows 5x10
100-200 Dips 100 Curls
Week 4
Mon Wed Fri Week 5 Week 6
Squat Deadlift Squat Mon Wed Fri Mon Wed Fri
90 x5 102.5 x5 90 x5 Squat Deadlift Squat Squat Deadlift Squat
107.5 x5 115 x5 102.5 x5 85 x5 95 x5 85 x5 95 x5 110 x5 95 x5
115 x5 130 x5 115 x5 95 x5 110 x5 95 x5 107.5 x5 122.5 x5 107.5 x5
115 x5 130 x5 65 x20 107.5 x5 122.5 x5 107.5 x5 120 x5 137.5 x5 120 x5
115 x5 130 x5 Press 107.5 x5 122.5 x5 85 x20 120 x5 137.5 x5 90 x20
115 x5 Bench Press 12x5@ 40 107.5 x5 122.5 x5 Press 120 x5 137.5 x5 Press
115 x5 70 x5 100 Chins 107.5 x5 Bench Press 15x5@ 37.5 120 x5 Bench Press 12x5@ 55
Press 80 x5 100 Facepulls 107.5 x5 65 x5 100 Chins 120 x5 75 x5 100 Chins
45 x5 90 x5 100 Shrugs Press 75 x5 100 Facepulls Press 85 x5 100 Facepulls
52.5 x5 90 x5 42.5 x5 85 x5 100 Shrugs 47.5 x5 95 x5 100 Shrugs
57.5 x5 90 x5 47.5 x5 85 x5 55 x5 95 x5 100 Chins
45 x5+ 90 x5 55 x5 85 x5 60 x5 95 x5 100 Facepulls
100 Chins 90 x5 42.5 x5+ 85 x5 47.5 x5+ 95 x5 100 Shrugs
100 Facepulls DB Rows 5x10 100 Chins 85 x5 100 Chins 95 x5
100-200 Dips 100 Curls 100 Facepulls DB Rows 5x10 100 Facepulls DB Rows 5x10
100-200 Dips 100 Curls 100-200 Dips 100 Curls