Building The Monolith

Strength and Muscle

6 weeks / 3 days per week

This template is not easy. You must be dedicated to pushing yourself. This template will get you BIG.

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Week 1

Day 1

Squat

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

Press

Main

5 x 70%

5 x 80%

5 x 90%

1 x 70%

Chin-up

Assistance
10 x 10 reps

Face Pull (Cable)

Assistance
10 x 10 reps

Chest Dip

Assistance
10 x 10 reps

Day 2

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

Bent-over Row (Dumbbell)

Assistance
5 x 10 reps

Curl (Dumbbell)

Assistance
10 x 10 reps

Day 3

Press

Supplemental
10 x 5 reps

Squat

Main

5 x 70%

5 x 80%

5 x 90%

20 x 45%

Chin-up (Weighted)

Assistance
5 x 5 reps

Face Pull (Cable)

Assistance
10 x 10 reps

Shrug (Dumbbell)

Assistance
10 x 10 reps

Week 2

Day 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

Press

Main

5 x 65%

5 x 75%

5 x 85%

1 x 65%

Chin-up

Assistance
10 x 10 reps

Face Pull (Cable)

Assistance
10 x 10 reps

Chest Dip

Assistance
10 x 10 reps

Day 2

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

Bent-over Row (Dumbbell)

Assistance
5 x 10 reps

Curl (Dumbbell)

Assistance
10 x 10 reps

Day 3

Press

Supplemental
10 x 5 reps

Squat

Main

5 x 65%

5 x 75%

5 x 85%

20 x 55.00000000000001%

Chin-up (Weighted)

Assistance
5 x 5 reps

Face Pull (Cable)

Assistance
10 x 10 reps

Shrug (Dumbbell)

Assistance
10 x 10 reps

Week 3

Day 1

Squat

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

Press

Main

5 x 75%

5 x 85%

5 x 95%

1 x 75%

Chin-up

Assistance
10 x 10 reps

Face Pull (Cable)

Assistance
10 x 10 reps

Chest Dip

Assistance
10 x 10 reps

Day 2

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

Bent-over Row (Dumbbell)

Assistance
5 x 10 reps

Curl (Dumbbell)

Assistance
10 x 10 reps

Day 3

Press

Supplemental
10 x 5 reps

Squat

Main

5 x 75%

5 x 85%

5 x 95%

20 x 55.00000000000001%

Chin-up (Weighted)

Assistance
5 x 5 reps

Face Pull (Cable)

Assistance
10 x 10 reps

Shrug (Dumbbell)

Assistance
10 x 10 reps

Week 4

Day 1

Squat

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

Press

Main

5 x 70%

5 x 80%

5 x 90%

1 x 70%

Chin-up

Assistance
10 x 10 reps

Face Pull (Cable)

Assistance
10 x 10 reps

Chest Dip

Assistance
10 x 10 reps

Day 2

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

Bent-over Row (Dumbbell)

Assistance
5 x 10 reps

Curl (Dumbbell)

Assistance
10 x 10 reps

Day 3

Press

Supplemental
12 x 5 reps

Squat

Main

5 x 70%

5 x 80%

5 x 90%

20 x 50%

Chin-up (Weighted)

Assistance
5 x 5 reps

Face Pull (Cable)

Assistance
10 x 10 reps

Shrug (Dumbbell)

Assistance
10 x 10 reps

Week 5

Day 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

Press

Main

5 x 65%

5 x 75%

5 x 85%

1 x 65%

Chin-up

Assistance
10 x 10 reps

Face Pull (Cable)

Assistance
10 x 10 reps

Chest Dip

Assistance
10 x 10 reps

Day 2

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

Bent-over Row (Dumbbell)

Assistance
5 x 10 reps

Curl (Dumbbell)

Assistance
10 x 10 reps

Day 3

Press

Supplemental
15 x 5 reps

Squat

Main

5 x 65%

5 x 75%

5 x 85%

20 x 65%

Chin-up (Weighted)

Assistance
5 x 5 reps

Face Pull (Cable)

Assistance
10 x 10 reps

Shrug (Dumbbell)

Assistance
10 x 10 reps

Week 6

Day 1

Squat

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

Press

Main

5 x 75%

5 x 85%

5 x 95%

1 x 75%

Chin-up

Assistance
10 x 10 reps

Face Pull (Cable)

Assistance
10 x 10 reps

Chest Dip

Assistance
10 x 10 reps

Day 2

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

Bent-over Row (Dumbbell)

Assistance
5 x 10 reps

Curl (Dumbbell)

Assistance
10 x 10 reps

Day 3

Press

Supplemental
12 x 5 reps

Squat

Main

5 x 75%

5 x 85%

5 x 95%

20 x 70%

Chin-up (Weighted)

Assistance
5 x 5 reps

Face Pull (Cable)

Assistance
10 x 10 reps

Shrug (Dumbbell)

Assistance
10 x 10 reps

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