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https://jimwendler.

com/blogs/jimwendler-com/101078918-building-the-monolith-5-3-1-for-size
INPUT YOUR 1RM 1-RM Calculator
Squat Bench Dead Weight Reps
130 100 155 150 7
OHP Estimated 1R 190
60

Training Max - Do Not Edit


Squat Bench Dead
110 85 130
OHP
50

Week 1 Day W 1 eight Reps Week 1 Day W


2 eight Reps Week 1 Day 3 Weight
Squat 75 5 Deadlift 90 5 Squat 75
90 5 105 5 90
100 5 115 5 100
100 5 115 5 50
100 5 115 5 Press 10 sets of 5
100 5 Bench 60 5 Chins 5X5
100 5 70 5 Face Pulls 100
Press 35 5 75 5 Shrugs 100
40 5 75 5
45 5 75 5
35 AMRAP 75 5
Chins 100 75 5
Face Pulls 100 DB Rows 5 sets of 10-15
Dips 100 Curls 100

Week 2 Day W
1 eight Reps Week 2 Day W
2 eight Reps Week 2 Day 3 Weight
Squat 70 5 Deadlift 85 5 Squat 70
85 5 100 5 85
95 5 110 5 95
95 5 110 5 60
95 5 110 5 Press 10 sets of 5
95 5 Bench 55 5 Chins 5X5
95 5 65 5 Face Pulls 100
Press 35 5 70 5 Shrugs 100
40 5 70 5
45 5 70 5
35 AMRAP 70 5
Chins 100 70 5
Face Pulls 100 DB Rows 5 sets of 10-15
Dips 100 Curls 100

Week 3 Day W 1 eight Reps Week 3 Day W


2 eight Reps Week 3 Day 3 Weight
Squat 85 5 Deadlift 100 5 Squat 85
95 5 110 5 95
105 5 125 5 105
105 5 125 5 60
105 5 125 5 Press 10 sets of 5
105 5 Bench 65 5 Chins 5X5
105 5 70 5 Face Pulls 100
Press 40 5 80 5 Shrugs 100
45 5 80 5
50 5 80 5
40 AMRAP 80 5
Chins 100 80 5
Face Pulls 100 DB Rows 5 sets of 10-15
Dips 100 Curls 100

Week 4 Day W 1 eight Reps Week 4 Day W


2 eight Reps Week 4 Day 3 Weight
Squat 75 5 Deadlift 90 5 Squat 75
90 5 105 5 90
100 5 115 5 100
100 5 115 5 50
100 5 115 5 Press 12 sets of 5
100 5 Bench 60 5 Chins 5X5
100 5 70 5 Face Pulls 100
Press 35 5 75 5 Shrugs 100
40 5 75 5
45 5 75 5
35 AMRAP 75 5
Chins 100 75 5
Face Pulls 100 DB Rows 5 sets of 10-15
Dips 100 Curls 100

Week 5 Day W
1 eight Reps Week 5 Day W
2 eight Reps Week 5 Day 3 Weight
Squat 70 5 Deadlift 85 5 Squat 70
85 5 100 5 85
95 5 110 5 95
95 5 110 5 70
95 5 110 5 Press 15 sets of 5
95 5 Bench 55 5 Chins 5X5
95 5 65 5 Face Pulls 100
Press 35 5 70 5 Shrugs 100
40 5 70 5
45 5 70 5
35 AMRAP 70 5
Chins 100 70 5
Face Pulls 100 DB Rows 5 sets of 10-15
Dips 100 Curls 100

Week 6 Day W 1 eight Reps Week 6 Day W


2 eight Reps Week 6 Day 3 Weight
Squat 85 5 Deadlift 100 5 Squat 85
95 5 110 5 95
105 5 125 5 105
105 5 125 5 75
105 5 125 5 Press 12 sets of 5
105 5 Bench 65 5 Chins 5X5
105 5 70 5 Face Pulls 100
Press 45 5 80 5 Shrugs 100
45 5 80 5
50 5 80 5
40 AMRAP 80 5
Chins 100 80 5
Face Pulls 100 DB Rows 5 sets of 10-15
Dips 100 Curls 100
onolith-5-3-1-for-size
Stretch
Cardio
Eat
Sleep

Reps
5
5
5
20
35

Reps
5
5
5
20
25
Reps
5
5
5
20
75

Reps
5
5
5
20
30

Reps
5
5
5
20
35

Reps
5
5
5
20
40