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The program

Building the Monolith (Minimalist + Progression)

A six-week main-lift example inspired by Building the Monolith. Major assistance, conditioning and 20-rep squat work are not included.

Schedule: 3 days/week
Length: 6 weeks
Main lifts: 4

What you’ll train

The main movements in this program.

Overhead Press
Squat
Bench Press
Deadlift

Review exercise technique

Before you start

No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.

If you already know your lifting numbers, you can enter them during setup instead. Review the program guide for this template's load and progression rules.

Optional max estimation tools

General strength plan

Main-lift volume example

Inspecting the supplied main-lift example; consult Wendler’s original for Building the Monolith.

Before choosing this plan

An unresolved approximation, excluded from automatic recommendations. Substantial original assistance and conditioning are missing.

Equipment

Barbell and plates
Squat rack with safeties
Bench

Progression in this app

Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control.

About this template

Repeated press/squat and bench/deadlift days differ materially from the original. This template omits its 20-rep squat prescription and assistance structure; the name does not imply a faithful reproduction.

Methodology and sources

Read the program guide Jim Wendler: Building the Monolith

A look at the plan

Sessions and prescriptions

The first week is open below. Expand later weeks to compare their schedules. Percentages use the reference described in the program guide; guided starting loads are chosen in your first workout.

Week 1

3 sessions

Day 1 · Day 1

Overhead Press main

10 × 5 @ 65%working

Squat main

5 × 5 @ 70%working

Day 2 · Day 2

Bench Press main

5 × 5 @ 70%working

Deadlift main

1 × 5 @ 70%working

Day 3 · Day 3

Overhead Press main

5 × 5 @ 65%working

Squat main

5 × 5 @ 70%working

Week 2

3 sessions

Day 1 · Day 1

Overhead Press main

10 × 5 @ 65%working

Squat main

5 × 5 @ 70%working

Day 2 · Day 2

Bench Press main

5 × 5 @ 70%working

Deadlift main

1 × 5 @ 70%working

Day 3 · Day 3

Overhead Press main

5 × 5 @ 65%working

Squat main

5 × 5 @ 70%working

Week 3

3 sessions

Day 1 · Day 1

Overhead Press main

10 × 5 @ 70%working

Squat main

5 × 5 @ 75%working

Day 2 · Day 2

Bench Press main

5 × 5 @ 75%working

Deadlift main

1 × 5 @ 75%working

Day 3 · Day 3

Overhead Press main

5 × 5 @ 70%working

Squat main

5 × 5 @ 75%working

Week 4

3 sessions

Day 1 · Day 1

Overhead Press main

10 × 5 @ 70%working

Squat main

5 × 5 @ 75%working

Day 2 · Day 2

Bench Press main

5 × 5 @ 75%working

Deadlift main

1 × 5 @ 75%working

Day 3 · Day 3

Overhead Press main

5 × 5 @ 70%working

Squat main

5 × 5 @ 75%working

Week 5

3 sessions

Day 1 · Day 1

Overhead Press main

10 × 5 @ 75%working

Squat main

5 × 5 @ 80%working

Day 2 · Day 2

Bench Press main

5 × 5 @ 80%working

Deadlift main

1 × 5 @ 80%working

Day 3 · Day 3

Overhead Press main

5 × 5 @ 75%working

Squat main

5 × 5 @ 80%working

Week 6

3 sessions

Day 1 · Day 1

Overhead Press main

10 × 5 @ 75%working

Squat main

5 × 5 @ 80%working

Day 2 · Day 2

Bench Press main

5 × 5 @ 80%working

Deadlift main

1 × 5 @ 80%working

Day 3 · Day 3

Overhead Press main

5 × 5 @ 75%working

Squat main

5 × 5 @ 80%working