Workout Routine

Building the Monolith

by BigOliver

Building the Monolith from jimwendler.com.

I’ve done it as a 3 week cycle for ease of TM adjustments, so there are some minor differences to be found in the article if you are really concerned.

Workouts

W1 D1

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
180 sec
2
80% TM
5
180 sec
3
90% TM
5
180 sec
4
90% TM
5
180 sec
5
90% TM
5
180 sec
6
90% TM
5
180 sec
7
90% TM
5
180 sec

squat

7 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
180 sec
2
80% TM
5
180 sec
3
90% TM
5
180 sec
4
70% TM
5 +
amrap
180 sec

overhead press

4 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec
6
–
–
10
90 sec
7
–
–
10
90 sec
8
–
–
10
90 sec
9
–
–
10
90 sec
10
–
–
10
90 sec

chinup

10 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec
6
–
–
10
90 sec
7
–
–
10
90 sec
8
–
–
10
90 sec
9
–
–
10
90 sec
10
–
–
10
90 sec

face pull

10 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec
6
–
–
10
90 sec
7
–
–
10
90 sec
8
–
–
10
90 sec
9
–
–
10
90 sec
10
–
–
10
90 sec

dip

10 sets

W1 D2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
180 sec
2
80% TM
5
180 sec
3
90% TM
5
180 sec
4
90% TM
5
180 sec
5
90% TM
5
180 sec

deadlift

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
180 sec
2
80% TM
5
180 sec
3
90% TM
5
180 sec
4
90% TM
5
180 sec
5
90% TM
5
180 sec
6
90% TM
5
180 sec
7
90% TM
5
180 sec

bench press

7 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec

chest supported rows

5 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec
6
–
–
10
90 sec
7
–
–
10
90 sec
8
–
–
10
90 sec
9
–
–
10
90 sec
10
–
–
10
90 sec

curl

10 sets

W1 D3

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
180 sec
2
80% TM
5
180 sec
3
90% TM
5
180 sec
4
45% TM
20
180 sec

squat

4 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
180 sec
2
70% TM
5
180 sec
3
70% TM
5
180 sec
4
70% TM
5
180 sec
5
70% TM
5
180 sec
6
70% TM
5
180 sec
7
70% TM
5
180 sec
8
70% TM
5
180 sec
9
70% TM
5
180 sec
10
70% TM
5
180 sec

overhead press

10 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
90 sec
2
–
–
5
90 sec
3
–
–
5
90 sec
4
–
–
5
90 sec
5
–
–
5
90 sec

chinup

5 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec
6
–
–
10
90 sec
7
–
–
10
90 sec
8
–
–
10
90 sec
9
–
–
10
90 sec
10
–
–
10
90 sec

face pull

10 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec
6
–
–
10
90 sec
7
–
–
10
90 sec
8
–
–
10
90 sec
9
–
–
10
90 sec
10
–
–
10
90 sec

shrug

10 sets

W2 D1

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
180 sec
2
75% TM
5
180 sec
3
85% TM
5
180 sec
4
85% TM
5
180 sec
5
85% TM
5
180 sec
6
85% TM
5
180 sec
7
85% TM
5
180 sec

squat

7 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
180 sec
2
75% TM
5
180 sec
3
85% TM
5
180 sec
4
65% TM
5 +
amrap
180 sec

overhead press

4 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec
6
–
–
10
90 sec
7
–
–
10
90 sec
8
–
–
10
90 sec
9
–
–
10
90 sec
10
–
–
10
90 sec

chinup

10 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec
6
–
–
10
90 sec
7
–
–
10
90 sec
8
–
–
10
90 sec
9
–
–
10
90 sec
10
–
–
10
90 sec

face pull

10 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec
6
–
–
10
90 sec
7
–
–
10
90 sec
8
–
–
10
90 sec
9
–
–
10
90 sec
10
–
–
10
90 sec

dip

10 sets

W2 D2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
180 sec
2
75% TM
5
180 sec
3
85% TM
5
180 sec
4
85% TM
5
180 sec
5
85% TM
5
180 sec

deadlift

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
180 sec
2
75% TM
5
180 sec
3
85% TM
5
180 sec
4
85% TM
5
180 sec
5
85% TM
5
180 sec
6
85% TM
5
180 sec
7
85% TM
5
180 sec

bench press

7 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec

chest supported rows

5 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec
6
–
–
10
90 sec
7
–
–
10
90 sec
8
–
–
10
90 sec
9
–
–
10
90 sec
10
–
–
10
90 sec

curl

10 sets

W2 D3

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
5
180 sec
2
75% TM
5
180 sec
3
85% TM
5
180 sec
4
55% TM
20
180 sec

squat

4 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
180 sec
2
50% TM
5
180 sec
3
50% TM
5
180 sec
4
50% TM
5
180 sec
5
50% TM
5
180 sec
6
50% TM
5
180 sec
7
50% TM
5
180 sec
8
50% TM
5
180 sec
9
50% TM
5
180 sec
10
50% TM
5
180 sec

overhead press

10 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
90 sec
2
–
–
5
90 sec
3
–
–
5
90 sec
4
–
–
5
90 sec
5
–
–
5
90 sec

chinup

5 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec
6
–
–
10
90 sec
7
–
–
10
90 sec
8
–
–
10
90 sec
9
–
–
10
90 sec
10
–
–
10
90 sec

face pull

10 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec
6
–
–
10
90 sec
7
–
–
10
90 sec
8
–
–
10
90 sec
9
–
–
10
90 sec
10
–
–
10
90 sec

shrug

10 sets

W3 D1

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
180 sec
2
85% TM
5
180 sec
3
95% TM
5
180 sec
4
95% TM
5
180 sec
5
95% TM
5
180 sec
6
95% TM
5
180 sec
7
95% TM
5
180 sec

squat

7 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
180 sec
2
85% TM
5
180 sec
3
95% TM
5
180 sec
4
75% TM
5 +
amrap
180 sec

overhead press

4 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec
6
–
–
10
90 sec
7
–
–
10
90 sec
8
–
–
10
90 sec
9
–
–
10
90 sec
10
–
–
10
90 sec

chinup

10 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec
6
–
–
10
100 sec
7
–
–
10
100 sec
8
–
–
10
100 sec
9
–
–
10
100 sec
10
–
–
10
100 sec

face pull

10 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec
6
–
–
10
90 sec
7
–
–
10
90 sec
8
–
–
10
90 sec
9
–
–
10
90 sec
10
–
–
10
90 sec

dip

10 sets

W3 D2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
180 sec
2
85% TM
5
180 sec
3
95% TM
5
180 sec
4
95% TM
5
180 sec
5
95% TM
5
180 sec

deadlift

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
180 sec
2
85% TM
5
180 sec
3
95% TM
5
180 sec
4
95% TM
5
180 sec
5
95% TM
5
180 sec
6
95% TM
5
180 sec
7
95% TM
5
180 sec

* Training Max (TM) percentage is based on your bench press TM.

bench press

7 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec

chest supported rows

5 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec
6
–
–
10
90 sec
7
–
–
10
90 sec
8
–
–
10
90 sec
9
–
–
10
90 sec
10
–
–
10
90 sec

curl

10 sets

W3 D3

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
180 sec
2
85% TM
5
180 sec
3
95% TM
5
180 sec
4
55% TM
20
180 sec

* Training Max (TM) percentage is based on your bench press TM.

squat

4 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% TM
5
180 sec
2
75% TM
5
180 sec
3
75% TM
5
180 sec
4
75% TM
5
180 sec
5
75% TM
5
180 sec
6
75% TM
5
180 sec
7
75% TM
5
180 sec
8
75% TM
5
180 sec
9
75% TM
5
180 sec
10
75% TM
5
180 sec

* Training Max (TM) percentage is based on your bench press TM.

overhead press

10 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

chinup

5 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec
6
–
–
10
90 sec
7
–
–
10
90 sec
8
–
–
10
90 sec
9
–
–
10
90 sec
10
–
–
10
90 sec

face pull

10 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
5
–
–
10
90 sec
6
–
–
10
90 sec
7
–
–
10
90 sec
8
–
–
10
90 sec
9
–
–
10
90 sec
10
–
–
10
90 sec

shrug

10 sets