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The program

Building the Monolith (Minimalist + Progression): Free Spreadsheet, Percentages & Tracker

Free Building the Monolith (Minimalist + Progression) spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in the browser.

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

What you’ll train

The main movements in this program.

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

Spreadsheet & Calculator

Download the Building the Monolith (Minimalist + Progression) spreadsheet

Calculate your Building the Monolith (Minimalist + Progression) weights

Free Building the Monolith (Minimalist + Progression) spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in your browser.

Enter your 1RM (or leave blank for empty template): Estimate 1RM → Check Strength Standards →

Overhead Press 1RM (lbs)

Squat 1RM (lbs)

Bench Press 1RM (lbs)

Deadlift 1RM (lbs)

Percentages are calculated directly from your 1RM.

Spreadsheet Preview

Day	Exercise	Sets	Reps	%	Weight (lbs)	Plates / side	Notes
Day 1	Overhead Press	10	5	65%	60 lbs	1×5 + 1×2.5	—
Day 1	Squat	5	5	70%	160 lbs	1×45 + 1×10 + 1×2.5	—
Day 2	Bench Press	5	5	70%	130 lbs	1×25 + 1×10 + 1×5 + 1×2.5	—
Day 2	Deadlift	1	5	70%	220 lbs	1×45 + 1×25 + 1×10 + 1×5 + 1×2.5	—
Day 3	Overhead Press	5	5	65%	60 lbs	1×5 + 1×2.5	—
Day 3	Squat	5	5	70%	160 lbs	1×45 + 1×10 + 1×2.5	—

Prefer to track without spreadsheets?

Use Strength Programs free in your browser with automated rest timers, plate math, and workout logging.

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General strength plan

High-volume 5/3/1 size & strength block

Intermediate-to-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

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

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

Overhead Press main

10 × 5 @ 65%working

Squat main

5 × 5 @ 70%working

Day 2

Bench Press main

5 × 5 @ 70%working

Deadlift main

1 × 5 @ 70%working

Day 3

Overhead Press main

5 × 5 @ 65%working

Squat main

5 × 5 @ 70%working

Week 2

3 sessions

Day 1

Overhead Press main

10 × 5 @ 65%working

Squat main

5 × 5 @ 70%working

Day 2

Bench Press main

5 × 5 @ 70%working

Deadlift main

1 × 5 @ 70%working

Day 3

Overhead Press main

5 × 5 @ 65%working

Squat main

5 × 5 @ 70%working

Week 3

3 sessions

Day 1

Overhead Press main

10 × 5 @ 70%working

Squat main

5 × 5 @ 75%working

Day 2

Bench Press main

5 × 5 @ 75%working

Deadlift main

1 × 5 @ 75%working

Day 3

Overhead Press main

5 × 5 @ 70%working

Squat main

5 × 5 @ 75%working

Week 4

3 sessions

Day 1

Overhead Press main

10 × 5 @ 70%working

Squat main

5 × 5 @ 75%working

Day 2

Bench Press main

5 × 5 @ 75%working

Deadlift main

1 × 5 @ 75%working

Day 3

Overhead Press main

5 × 5 @ 70%working

Squat main

5 × 5 @ 75%working

Week 5

3 sessions

Day 1

Overhead Press main

10 × 5 @ 75%working

Squat main

5 × 5 @ 80%working

Day 2

Bench Press main

5 × 5 @ 80%working

Deadlift main

1 × 5 @ 80%working

Day 3

Overhead Press main

5 × 5 @ 75%working

Squat main

5 × 5 @ 80%working

Week 6

3 sessions

Day 1

Overhead Press main

10 × 5 @ 75%working

Squat main

5 × 5 @ 80%working

Day 2

Bench Press main

5 × 5 @ 80%working

Deadlift main

1 × 5 @ 80%working

Day 3

Overhead Press main

5 × 5 @ 75%working

Squat main

5 × 5 @ 80%working