5/3/1: Building the Monolith Program Explained

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{"program":{"vtype":"program","id":"monolith531","name":"5/3/1: Building the Monolith","url":"https://www.jimwendler.com/blogs/jimwendler-com/101078918-building-the-monolith-5-3-1-for-size","author":"Jim Wendler","shortDescription":"Challenging and intense 5/3/1 variation","description":"5/3/1 that requires some serious time and effort investment, but will produce very impressive results.\n6 week program with brutal 2-hour sessions, 20 rep Friday squats - if you're up for a challenge, and can eat and rest to sustain it - check it out!","nextDay":1,"weeks":[],"isMultiweek":true,"days":[{"id":"bxovctcf","name":"Day 1","exercises":[]}],"exercises":[],"tags":[],"deletedDays":[],"deletedWeeks":[],"deletedExercises":[],"clonedAt":1771686339469,"planner":{"vtype":"planner","name":"5/3/1: Building the Monolith","weeks":[{"name":"Week 1","days":[{"name":"Day 1","exerciseText":"main_progress / used: none / progress: custom(increase: 10lb) {~\n if (dayInWeek > 1 && week % 3 == 0) {\n weights += state.increase\n }\n~} \n\nSquat / 1x5 60%, 1x5 68%, 5x5 76% / progress: custom(increase: 10lb) { ...main_progress }\nOverhead Press / 1x5 60%, 1x5 68%, 1x5 76%, 1x5+ 60% / progress: custom(increase: 5lb) { ...main_progress }\nChin Up[1-6] / 5x20 0lb / warmup: none\nFace Pull, Cable[1-6] / 5x20 50% / warmup: none\nChest Dip[1-6] / 5x30 0lb / warmup: none"},{"name":"Day 2","exerciseText":"Deadlift / 1x5 60%, 1x5 68%, 3x5 76% / progress: custom(increase: 10lb) { ...main_progress }\nBench Press / 1x5 60%, 1x5 68%, 5x5 76% / progress: custom(increase: 5lb) { ...main_progress }\nBent Over One Arm Row[1-6] / 5x10-20 50% / warmup: none\nBicep Curl[1-6] / 5x20 50% / warmup: none"},{"name":"Day 3","exerciseText":"Squat / 1x5 60%, 1x5 68%, 1x5 76%, 1x20 40%\nOverhead Press / 10x5 60%\nChin Up[1-6] / 5x5 25lb / warmup: none\nFace Pull, Cable[1-6] / 5x20 50% / warmup: none\nShrug[1-6] / 5x20 50% / warmup: none"}]},{"name":"Week 2","days":[{"name":"Day 1","exerciseText":"Squat / 1x5 55%, 1x5 64%, 5x5 72%\nOverhead Press / 1x5 55%, 1x5 64%, 1x5 72%, 1x5+ 55%"},{"name":"Day 2","exerciseText":"Deadlift / 1x5 55%, 1x5 64%, 3x5 72%\nBench Press / 1x5 55%, 1x5 64%, 5x5 72%"},{"name":"Day 3","exerciseText":"Squat / 1x5 55%, 1x5 64%, 1x5 72%, 1x20 45%\nOverhead Press / 10x5 42%"}]},{"name":"Week 3","days":[{"name":"Day 1","exerciseText":"Squat / 1x5 64%, 1x5 72%, 5x5 80%\nOverhead Press / 1x5 64%, 1x5 72%, 1x5 80%, 1x5+ 64%"},{"name":"Day 2","exerciseText":"Deadlift / 1x5 64%, 1x5 72%, 3x5 80%\nBench Press / 1x5 64%, 1x5 72%, 5x5 80%"},{"name":"Day 3","exerciseText":"Squat / 1x5 64%, 1x5 72%, 1x5 80%, 1x20 45%\nOverhead Press / 10x5 64%"}]},{"name":"Week 4","days":[{"name":"Day 1","exerciseText":"Squat / 1x5 60%, 1x5 68%, 5x5 76%\nOverhead Press / 1x5 60%, 1x5 68%, 1x5 76%, 1x5+ 60%"},{"name":"Day 2","exerciseText":"Deadlift / 1x5 60%, 1x5 68%, 3x5 76%\nBench Press / 1x5 60%, 1x5 68%, 5x5 76%"},{"name":"Day 3","exerciseText":"Squat / 1x5 60%, 1x5 68%, 1x5 76%, 1x20 42.5%\nOverhead Press / 12x5 51%"}]},{"name":"Week 5","days":[{"name":"Day 1","exerciseText":"Squat / 1x5 55%, 1x5 64%, 5x5 72%\nOverhead Press / 1x5 55%, 1x5 64%, 1x5 72%, 1x5+ 55%"},{"name":"Day 2","exerciseText":"Deadlift / 1x5 55%, 1x5 64%, 3x5 72%\nBench Press / 1x5 55%, 1x5 64%, 5x5 72%"},{"name":"Day 3","exerciseText":"Squat / 1x5 55%, 1x5 64%, 1x5 72%, 1x20 55%\nOverhead Press / 15x5 55%"}]},{"name":"Week 6","days":[{"name":"Day 1","exerciseText":"Squat / 1x5 64%, 1x5 72%, 5x5 80%\nOverhead Press / 1x5 64%, 1x5 72%, 1x5 80%, 1x5+ 64%"},{"name":"Day 2","exerciseText":"Deadlift / 1x5 64%, 1x5 72%, 3x5 80%\nBench Press / 1x5 64%, 1x5 72%, 5x5 80%"},{"name":"Day 3","exerciseText":"Squat / 1x5 64%, 1x5 72%, 1x5 80%, 1x20 60%\nOverhead Press / 12x5 64%"}]}]}},"fullDescription":"5/3/1 that requires some serious time and effort investment, but will produce very impressive results.\n6 week program with brutal 2-hour sessions, 20 rep Friday squats - if you're up for a challenge, and can eat and rest to sustain it - check it out!","userAgent":"Mozilla/5.0 (X11; Linux x86_64) AppleWebKit/537.36 (KHTML, like Gecko) HeadlessChrome/145.0.0.0 Safari/537.36 Prerender (+https://github.com/prerender/prerender)"}