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.
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...
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.
This is the latest spreadsheet for Jim Wendler's 5/3/1 Building The Monolith that's been updated in July 2020.
This version is the most straightforward.
If you're looking for this program, then you can't go wrong with this spreadsheet.
Source and discussion of this spreadsheet.
This is the pounds version:
This is the kilogram version:
These frequently asked questions about the Building the Monolith program will help guide you in the right direction.
What is the Building the Monolith program?
Building the Monolith, also known as 5/3/1 for size, is a strength training program designed by renowned powerlifter and coach Jim Wendler. It's a six-week program intended for advanced athletes who are looking to break through plateaus and gain size.
What does the program entail?
The program consists of three training sessions per week, each incorporating a lower body, pushing, and pulling movement. A Training Max of 85% of a "true" 1RM is suggested, which aids when you're supposed to hit 90% for multiple sets of 5 reps.
What is the commitment level for this program?
The Building the Monolith program requires a high level of commitment. Not only do you need to be consistent with your training, but you also need to pay close attention to your nutrition, sleep, conditioning, and stretching.
Can I use an app for this program?
Yes, the Boostcamp app offers a free version of the 5/3/1 Building the Monolith program. It tracks your progress and calculates your lifts, making it a convenient tool for following the program.
What kind of results can I expect from this program?
The program is designed to help you break through plateaus and gain size. However, results can vary based on factors like your commitment to the program, nutrition, and rest. Some users have reported significant strength gains and muscle growth.
How does the Building the Monolith program compare to other programs like 5/3/1 BBB?
The Building the Monolith program is considered more challenging and physically demanding than the 5/3/1 BBB. It's designed for advanced athletes and requires a high level of dedication both in and outside the gym.
What kind of diet should I follow while on this program? A high-protein diet is recommended while following the Building the Monolith program. Jim Wendler suggests consuming 1.5 pounds of ground beef and a dozen eggs daily, along with other meals, for the duration of the six-week program.
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.
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