Source note: Jim Wendler’s original article defines this six-week block. Boostcamp is a current implementation; FitFrek’s files are tracking tools.
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Building the Monolith — Quick Take
What it is
Jim Wendler’s six-week 5/3/1 size block with three lifting days, high assistance volume, and mandatory conditioning.
Best starting point
Start near 85% of true 1RM and follow Wendler’s original article.
Main challenge
Repeated top sets, Friday volume, assistance, and conditioning make the block demanding.
Do not skip
Conditioning, food, sleep, and recovery are part of the template.
Spreadsheet rule
Legacy sheets are convenience tools; verify them against the creator article.
Best fit
Experienced lifters who can support six focused weeks of high workload.
Program Overview
CreatorJim Wendler
Length6 weeks
Training days3 / week
Primary goalSize + strength
Training maxStart at about 85% of true 1RM
Conditioning3–4 times per week
Main liftsSquat · Press · Deadlift · Bench
Best useFocused six-week mass block
Start with the source
Official Access
Use Wendler’s original article for loading, assistance, conditioning and food guidance; spreadsheets are tracking aids.
XLSX
FITFREK TOOL
Training-Max Calculator
Blank helper for conservative 5/3/1 inputs
Use the percentage required by your source. The workbook does not reproduce the routine.
Download calculator
Six-Week Progression
Week 1
70% × 5, 80% × 5, 90% × 5
First loading week.
Week 2
65% × 5, 75% × 5, 85% × 5
Lower-intensity wave.
Week 3
75% × 5, 85% × 5, 95% × 5
Highest loading week of the first wave.
Before Week 4
Adjust each main-lift training max
Use the new numbers for the second wave.
Weeks 4–6
Repeat Weeks 1–3
Run the same percentages from the updated training max.
Monday, Wednesday and Friday
Monday
Squat and press volume
Then 100 chins, 100 face pulls or pull-aparts, and 100–200 dips.
Wednesday
Deadlift and bench volume
Then 5 sets of 10–20 dumbbell rows and 100 curls.
Friday
Squat, 20-rep squat and high-volume pressing
Finish with weighted chins, face pulls or pull-aparts, and shrugs.
Friday Squat and Press Progression
Weeks 1–3
Week 145% × 20 · 10 × 5 @ 70%
Week 255% × 20 · 10 × 5 @ 50%
Week 355% × 20 · 10 × 5 @ 75%
Weeks 4–6
Week 450% × 20 · 12 × 5 @ 60%
Week 565% × 20 · 15 × 5 @ 65%
Week 670% × 20 · 12 × 5 @ 75%
Wendler allows lower percentages for the 20-rep squat while keeping the weekly progression.
Make the block recoverable
Assistance, Conditioning and Food
Keep the required work
The lower-body movement, push and pull are the priority. Trim later assistance first when recovery becomes the limiting factor.
Condition without ruining the lifts
Conditioning or cardio is mandatory 3–4 times per week. Wendler favors bike work and weighted-vest walking, allows light Prowler work, and advises against hills.
Eat for the workload
The original beef-and-eggs example is historical context, not universal diet advice. The useful point is that this block assumes enough calories, protein and sleep.
Not a Cutting Block
Aggressive dieting makes the assistance volume and conditioning much harder to recover from.
What Lifters Report
Recent community reports are useful experience signals, not controlled evidence or a promise of results.
Common Building the Monolith Mistakes
Inflating the training max
Repeated 85–95% work becomes much harder when the starting number is too high.
Skipping conditioning
Conditioning is part of the template. Removing it changes the program.
Adding more lifting
The three sessions already contain substantial main-lift and assistance volume.
Copying the diet literally
The food example is coaching context, not a universal prescription.
Running hard blocks back-to-back
Finish six weeks, assess recovery, then choose the next cycle.
Choose by structure
How It Compares
Building the Monolith vs 5/3/1 BBB
BBB is simpler and usually easier to recover from. Choose Monolith for a fixed six-week block with more assistance and conditioning.
Building the Monolith vs PHUL
PHUL spreads power and hypertrophy across four upper/lower days. Choose it for a standard gym week and more flexible progression.
Who Building the Monolith Fits
Experienced lifters who already know their 5/3/1 training max
Lifters intentionally running a six-week size block
People who can train three lifting days plus conditioning
Anyone willing to eat and recover for the workload
Beginners still learning the main lifts
Lifters who need short, low-volume sessions
Anyone starting with an ego-based training max
Pros and Cons
Pros
Complete creator-published six-week template remains freely available
Three lifting days can fit a normal week despite the high session workload
Clear 5/3/1 percentages and a conservative training-max recommendation
Builds conditioning into the program instead of treating it as an afterthought
Legacy FitFrek spreadsheets remain available for tracking
Cons
Very high assistance volume
Friday 20-rep squats are physically and mentally demanding
Sessions can run long
Poor recovery or under-eating can derail the block quickly
Not a good choice for casual program-hopping or aggressive dieting
The call
Final Verdict
Building the Monolith works when you treat it as a complete six-week package: conservative training max, barbell volume, assistance, conditioning, food and recovery.
FAQ
How long is Building the Monolith?
▼
Six weeks. Weeks 1–3 repeat in Weeks 4–6 after a training-max adjustment.
How many days per week do you lift?
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Three lifting days—Monday, Wednesday, and Friday—plus conditioning three to four times weekly.
What training max should I use?
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Wendler suggests starting around 85% of true 1RM.
Do I have to do all 100-rep assistance work?
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Not always. Keep the first three movements; trim later assistance before changing the main work.
Do I need to eat 1.5 pounds of beef and 12 eggs every day?
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No. That menu came from Wendler’s original experiment and is historical context, not universal nutrition advice.
Can I skip conditioning?
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Not if you want the original template. Conditioning is mandatory in Wendler’s article.
Is Building the Monolith harder than BBB?
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Usually. Monolith adds more assistance, a 20-rep squat progression, high-volume pressing, and mandatory conditioning.
Are the FitFrek spreadsheets official Jim Wendler files?
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No. They are community tools; use Wendler’s article as the source of truth.
Sources
Creator-primary sources, current app access, and community context used for this guide.
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Building the Monolith — 5/3/1 for Size
Jim Wendler · Primary creator source · Full six-week template, training max, assistance, conditioning, nutrition, and recovery.
Open source →
Verified
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Building the Monolith on Boostcamp
Current implementation · Six weeks, three lifting days, app-based tracking and training-max adjustment.
Open current app →
User Reported
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Building the Monolith Review
JimWendler.com · Creator-site review/context from a completed run.
Open review →
User Reported
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Recent Building the Monolith program review
Reddit r/weightroom · August 2026 · Community experience used only for session-time and workload themes.
Open community →
User Reported
