GAIN MUSCLE

Building the Monolith Program & Reviews: 4 Spreadsheets To Break Plateaus For Advanced Lifters

by Nader Qudimat
Updated October 25, 2022
OVERVIEW
Goal
Powerlifting and strength
Experience Level
Advanced
Periodization
Undulating periodization
Duration
6 weeks
Positives
Made by Jim Wendler, creator of 5/3/1 programs
Made for advanced lifters to break through plateaus
3 sessions per week
Negatives 
Highly demanding

Bottom Line

There are very few coaches that can design strength programs like Jim Wendler. 

The Building the Monolith Program is made to help advanced lifters make new PR's.

It lasts 6 weeks and each of the 3 weekly training sessions uses exercises for pushing, pulling and the lower body. 

If you want to understand the program then there's no better place than from the man himself, his guide can be found here. 

Use this link to understand how to save spreadsheets for your personal use. 

Click Here For Spreadsheet 

One of the most common issues in the gym is that beginners will use any routine they find.

The problem is most of these routines are not made for their level. 

StrongLifts is one of the most efficient programs for someone who is at a novice level. 

The reason for this is that it's a compound lift-only program with 3 training sessions per week. 

There are no other exercises other than the main compound lifts. 

You'll not only get stronger with this program but you'll also build muscle. 

And it works very well at this as you'll find out below...

Program Overview

This program lasts 6 weeks and has 3 workouts per week.

Each workout uses a lower body, pushing and pulling exercise.

It's recommended to use a training max of 85% of a 1 rep max, which will come in handy when you're attempting to hit 90% for multiple sets of 5.

Jim Wendler has a guide explaining this program in depth which you can find here.

The spreadsheets shared here are not sponsored by Wendler and you can save a copy of it for your own personal use. 

Building the Monolith (LB & KG)

This is the latest spreadsheet for Jim Wendler's 5/3/1 Building The Monolith that's been updated in July 2020.

Jim Wendler's 5/3/1 Building The Monolith (LB+KG)

Simple Version of Building the Monolith by /u/NoodleWeird

This version is the most straightforward.

If you're looking for this program, then you can't go wrong with this spreadsheet.

5/3/1 Building the Monolith

Source and discussion of this spreadsheet.

Building the Monolith (LB)

This is the pounds version:

Building the Monolith (lbs)

Building the Monolith (KG)

This is the kilogram version:

Building the Monolith (KG)

FAQs about the Building the Monolith

These frequently asked questions about the Building the Monolith program will help guide you in the right direction.

Can I add more exercises to the program?

No, if you do too much in the gym then you won't be able to recover as efficiently for the next workout. 

How can I make the most out of the Building the Monolith program?

Jim Wendler recommends that you get a massage if you can. This will help with recovery; it doesn't have to be a fancy massage. It can be one of those $20 massages you can find at the mall. 

Should I do anything special for recovery?

Nothing extra needs to be done but you need to ensure you're getting a proper night of rest. If you can't get enough sleep, then you'll be getting less than ideal-results from this program. 

Are there any reviews for this program?

Yes! This is very popular and you can read a detailed review here. 

Building the Monolith: The Intermediate Powerlifting Program

This is a program made for intermediate-level trainees. 

If you found the program to be too complicated, Jim Wendler recommends that you check out his book.

The book talks about this program 5/3/1 which can be found here

by Nader Qudimat

Forged by the iron and cold steel, Nader takes his knowledge and hulks it up into this site.

Having to be stuck as a 110lb skinny guy in the early days, he has had no choice but to keep improving himself until he cannot.

Click here to check out his 12 year transformation: Natural 12 Year Transformation

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