The program
Building the Monolith
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/wk
- Length
- 6 weeks
- Main lifts
- 4
What you’ll train
The main movements in this program.
Review exercise techniqueBefore 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. This program automatically calculates a 85% training max from your entered 1RM (for example, enter 300 lb and working sets use 255 lb). Review the program guide for this template's load and progression rules.
Optional max estimation toolsSpreadsheet & Calculator
Download the Building the Monolith (Minimalist + Progression) spreadsheet
Enter your current lifts to preview every week’s weights, download Excel/CSV, or start tracking in your browser.
Lifts marked “Estimated from your lifts” are guesses based on the lifts in your link — edit or clear any lift you haven’t tested yet.
Spreadsheet Preview
| Day | Exercise | Sets | Reps | % | Weight (lbs) | Plates / side | Notes |
|---|---|---|---|---|---|---|---|
| Day 1 | Overhead Press | 10 | 5 | 65% | 80 lbs | 1×10 + 1×5 + 1×2.5 | — |
| Day 1 | Squat | 5 | 5 | 70% | 180 lbs | 1×45 + 2×10 + 1×2.5 | — |
| Day 2 | Bench Press | 5 | 5 | 70% | 135 lbs | 1×45 | — |
| Day 2 | Deadlift | 1 | 5 | 70% | 215 lbs | 1×45 + 1×25 + 1×10 + 1×5 | — |
| Day 3 | Overhead Press | 5 | 5 | 65% | 80 lbs | 1×10 + 1×5 + 1×2.5 | — |
| Day 3 | Squat | 5 | 5 | 70% | 180 lbs | 1×45 + 2×10 + 1×2.5 | — |
Use Strength Programs free in your browser with automated rest timers, plate math, and workout logging.
General strength plan
High-volume 5/3/1 size & strength block
Advanced lifters committing to a demanding 6-week, 3-day barbell hypertrophy and strength block.
Before choosing this plan
High per-session barbell volume requires aggressive recovery, caloric surplus, and strict adherence to training max percentages.
Equipment
- Barbell and plates
- Squat rack with safeties
- Bench
- Chin-up and dip stations
Progression in this app
How progression works
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
Schedules the 6-week main-lift percentage waves (85% training max) for squat, overhead press, bench press and deadlift across 3 weekly sessions, plus core accessory prescriptions.
Methodology and sources
A look at the plan
Sessions and prescriptions
The first week is open below. Expand later weeks to compare their schedules. Percentages are calculated from a 85% training max (e.g. enter 300 lb → sets use 255 lb); guided starting loads are chosen in your first workout.
Week 1
3
sessions
Week 1
3 sessions
Day 1
Overhead Press main
10 × 5 @ 65% (start light, add 5 lb/session)working
Squat main
5 × 5 @ 70% (start light, add 5 lb/session)working
Day 2
Bench Press main
5 × 5 @ 70% (start light, add 5 lb/session)working
Deadlift main
1 × 5 @ 70% (start light, add 5 lb/session)working
Day 3
Overhead Press main
5 × 5 @ 65% (start light, add 5 lb/session)working
Squat main
5 × 5 @ 70% (start light, add 5 lb/session)working
Week 2
3
sessions
Week 2
3 sessions
Day 1
Overhead Press main
10 × 5 @ 65% (start light, add 5 lb/session)working
Squat main
5 × 5 @ 70% (start light, add 5 lb/session)working
Day 2
Bench Press main
5 × 5 @ 70% (start light, add 5 lb/session)working
Deadlift main
1 × 5 @ 70% (start light, add 5 lb/session)working
Day 3
Overhead Press main
5 × 5 @ 65% (start light, add 5 lb/session)working
Squat main
5 × 5 @ 70% (start light, add 5 lb/session)working
Week 3
3
sessions
Week 3
3 sessions
Day 1
Overhead Press main
10 × 5 @ 70% (start light, add 5 lb/session)working
Squat main
5 × 5 @ 75% (start light, add 5 lb/session)working
Day 2
Bench Press main
5 × 5 @ 75% (start light, add 5 lb/session)working
Deadlift main
1 × 5 @ 75% (start light, add 5 lb/session)working
Day 3
Overhead Press main
5 × 5 @ 70% (start light, add 5 lb/session)working
Squat main
5 × 5 @ 75% (start light, add 5 lb/session)working
Week 4
3
sessions
Week 4
3 sessions
Day 1
Overhead Press main
10 × 5 @ 70% (start light, add 5 lb/session)working
Squat main
5 × 5 @ 75% (start light, add 5 lb/session)working
Day 2
Bench Press main
5 × 5 @ 75% (start light, add 5 lb/session)working
Deadlift main
1 × 5 @ 75% (start light, add 5 lb/session)working
Day 3
Overhead Press main
5 × 5 @ 70% (start light, add 5 lb/session)working
Squat main
5 × 5 @ 75% (start light, add 5 lb/session)working
Week 5
3
sessions
Week 5
3 sessions
Day 1
Overhead Press main
10 × 5 @ 75% (start light, add 5 lb/session)working
Squat main
5 × 5 @ 80% (start light, add 5 lb/session)working
Day 2
Bench Press main
5 × 5 @ 80% (start light, add 5 lb/session)working
Deadlift main
1 × 5 @ 80% (start light, add 5 lb/session)working
Day 3
Overhead Press main
5 × 5 @ 75% (start light, add 5 lb/session)working
Squat main
5 × 5 @ 80% (start light, add 5 lb/session)working
Week 6
3
sessions
Week 6
3 sessions
Day 1
Overhead Press main
10 × 5 @ 75% (start light, add 5 lb/session)working
Squat main
5 × 5 @ 80% (start light, add 5 lb/session)working
Day 2
Bench Press main
5 × 5 @ 80% (start light, add 5 lb/session)working
Deadlift main
1 × 5 @ 80% (start light, add 5 lb/session)working
Day 3
Overhead Press main
5 × 5 @ 75% (start light, add 5 lb/session)working
Squat main
5 × 5 @ 80% (start light, add 5 lb/session)working