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Maxes

Bench Squat OHP Deadlift


1RM ### 180.0 kg 100.0 kg 220.0 kg
TM ### 153.0 kg 85.0 kg 187.0 kg

Building the Mon


Round to

Lifting Day 1 // Monday


0.5 kg

Squat 107.0 kg 5 122.5 kg 5 137.5 kg 5 137.5 kg


OHP 59.5 kg 5 68.0 kg 5 76.5 kg 5 59.5 kg
Chins x100
Face Pulls x100
Dips x100

Conditioning Day 1 // Tuesday

Lifting Day 2 // Wednesday


Deadlift 131.0 kg 5 149.5 kg 5 168.5 kg 5 168.5 kg
Bench Press 83.5 kg 5 95.0 kg 5 107.0 kg 5 107.0 kg
DB Rows 10-20 10-20 10-20
Curls x100

Conditioning Day 2 // Thursday

Lifting Day 3 // Friday


OHP 59.5 kg 5 59.5 kg 5 59.5 kg 5 59.5 kg
Chin-ups 5 5 5
Face Pulls x100
Shrugs x100
Squats 107.0 kg 5 122.5 kg 5 137.5 kg 5 69.0 kg
Conditioning Day 3 // Saturday

Conditioning Day 4 // Sunday


e Monolith // WEEK 1
5 137.5 kg 5 137.5 kg 5 137.5 kg 5
AMRAP

5 168.5 kg 5
5 107.0 kg 5 107.0 kg 5 107.0 kg 5
10-20 10-20

5 59.5 kg 5 59.5 kg 5 59.5 kg 5 59.5 kg 5 59.5 kg 5


5 5

20
EK 1

59.5 kg 5
Maxes
Bench Squat OHP Deadlift
1RM ### 180.0 kg 100.0 kg 220.0 kg
TM ### 153.0 kg 85.0 kg 187.0 kg

Building the Mon


Round to

Lifting Day 1 // Monday


0.5 kg

Squat 99.5 kg 5 115.0 kg 5 130.0 kg 5 130.0 kg


OHP 55.5 kg 5 64.0 kg 5 72.5 kg 5 59.5 kg
Chins x100
Face Pulls x100
Dips x120

Conditioning Day 1 // Tuesday

Lifting Day 2 // Wednesday


Deadlift 121.5 kg 5 140.5 kg 5 159.0 kg 5 159.0 kg
Bench Press 77.5 kg 5 89.5 kg 5 101.0 kg 5 101.0 kg
DB Rows 10-20 10-20 10-20
Curls x100

Conditioning Day 2 // Thursday

Lifting Day 3 // Friday


OHP 42.5 kg 5 42.5 kg 5 42.5 kg 5 42.5 kg
Chin-ups 5 5 5
Face Pulls x100
Shrugs x100
Squats 107.0 kg 5 122.5 kg 5 137.5 kg 5 84.0 kg
Conditioning Day 3 // Saturday

Conditioning Day 4 // Sunday


e Monolith // WEEK 2
5 130.0 kg 5 130.0 kg 5 130.0 kg 5
AMRAP

5 159.0 kg 5
5 101.0 kg 5 101.0 kg 5 101.0 kg 5
10-20 10-20

5 42.5 kg 5 42.5 kg 5 42.5 kg 5 42.5 kg 5 42.5 kg 5


5 5

20
EK 2

42.5 kg 5
Maxes
Bench Squat OHP Deadlift
1RM ### 180.0 kg 100.0 kg 220.0 kg
TM ### 153.0 kg 85.0 kg 187.0 kg

Building the Mon


Round to

Lifting Day 1 // Monday


0.5 kg

Squat 115.0 kg 5 130.0 kg 5 145.5 kg 5 145.5 kg


OHP 64.0 kg 5 72.5 kg 5 81.0 kg 5 59.5 kg
Chins x100
Face Pulls x100
Dips x140

Conditioning Day 1 // Tuesday

Lifting Day 2 // Wednesday


Deadlift 140.5 kg 5 159.0 kg 5 177.5 kg 5 177.5 kg
Bench Press 89.5 kg 5 101.0 kg 5 113.0 kg 5 113.0 kg
DB Rows 10-20 10-20 10-20
Curls x100

Conditioning Day 2 // Thursday

Lifting Day 3 // Friday


OHP 64.0 kg 5 64.0 kg 5 64.0 kg 5 64.0 kg
Chin-ups 5 5 5
Face Pulls x100
Shrugs x100
Squats 64.0 kg 5 72.5 kg 5 81.0 kg 5 47.0 kg
Conditioning Day 3 // Saturday

Conditioning Day 4 // Sunday


e Monolith // WEEK 3
5 145.5 kg 5 145.5 kg 5 145.5 kg 5
AMRAP

5 177.5 kg 5
5 113.0 kg 5 113.0 kg 5 113.0 kg 5
10-20 10-20

5 64.0 kg 5 64.0 kg 5 64.0 kg 5 64.0 kg 5 64.0 kg 5


5 5

20
EK 3

64.0 kg 5
Adjust Training Maxes

Maxes
Bench Squat OHP Deadlift
1RM ### 180.0 kg 100.0 kg 220.0 kg
TM ### 153.0 kg 85.0 kg 187.0 kg

Building the Mon


Round to

Lifting Day 1 // Monday


0.5 kg

Squat 107.0 kg 5 122.5 kg 5 137.5 kg 5 137.5 kg


OHP 59.5 kg 5 68.0 kg 5 76.5 kg 5 59.5 kg
Chins x100
Face Pulls x100
Dips x160

Conditioning Day 1 // Tuesday

Lifting Day 2 // Wednesday


Deadlift 131.0 kg 5 149.5 kg 5 168.5 kg 5 168.5 kg
Bench Press 83.5 kg 5 95.0 kg 5 107.0 kg 5 107.0 kg
DB Rows 10-20 10-20 10-20
Curls x100

Conditioning Day 2 // Thursday

Lifting Day 3 // Friday


OHP 51.0 kg 5 51.0 kg 5 51.0 kg 5 51.0 kg
51.0 kg 5 51.0 kg 5
Chin-ups 5 5 5
Face Pulls x100
Shrugs x100
Squats 107.0 kg 5 122.5 kg 5 137.5 kg 5 76.5 kg

Conditioning Day 3 // Saturday

Conditioning Day 4 // Sunday


e Monolith // WEEK 4
5 137.5 kg 5 137.5 kg 5 137.5 kg 5
AMRAP

5 168.5 kg 5
5 107.0 kg 5 107.0 kg 5 107.0 kg 5
10-20 10-20

5 51.0 kg 5 51.0 kg 5 51.0 kg 5 51.0 kg 5 51.0 kg 5

5 5
20
EK 4

51.0 kg 5
Maxes
Bench Squat OHP Deadlift
1RM ### 180.0 kg 100.0 kg 220.0 kg
TM ### 153.0 kg 85.0 kg 187.0 kg

Building the Mon


Round to

Lifting Day 1 // Monday


0.5 kg

Squat 99.5 kg 5 115.0 kg 5 130.0 kg 5 130.0 kg


OHP 55.5 kg 5 64.0 kg 5 72.5 kg 5 59.5 kg
Chins x100
Face Pulls x100
Dips x180

Conditioning Day 1 // Tuesday

Lifting Day 2 // Wednesday


Deadlift 121.5 kg 5 140.5 kg 5 159.0 kg 5 159.0 kg
Bench Press 77.5 kg 5 89.5 kg 5 101.0 kg 5 101.0 kg
DB Rows 10-20 10-20 10-20
Curls x100

Conditioning Day 2 // Thursday

Lifting Day 3 // Friday


OHP 55.5 kg 5 55.5 kg 5 55.5 kg 5 55.5 kg
55.5 kg 5 55.5 kg 5 55.5 kg 5 55.5 kg
Chin-ups 5 5 5
Face Pulls x100
Shrugs x100
Squats 107.0 kg 5 122.5 kg 5 137.5 kg 5 99.5 kg
Conditioning Day 3 // Saturday

Conditioning Day 4 // Sunday


e Monolith // WEEK 5
5 130.0 kg 5 130.0 kg 5 130.0 kg 5
AMRAP

5 159.0 kg 5
5 101.0 kg 5 101.0 kg 5 101.0 kg 5
10-20 10-20

5 55.5 kg 5 55.5 kg 5 55.5 kg 5 55.5 kg 5 55.5 kg 5


5 55.5 kg 5
5 5

20
EK 5

55.5 kg 5
Maxes
Bench Squat OHP Deadlift
1RM ### 180.0 kg 100.0 kg 220.0 kg
TM ### 153.0 kg 85.0 kg 187.0 kg

Building the Mon


Round to

Lifting Day 1 // Monday


0.5 kg

Squat 115.0 kg 5 130.0 kg 5 145.5 kg 5 145.5 kg


OHP 64.0 kg 5 72.5 kg 5 81.0 kg 5 59.5 kg
Chins x100
Face Pulls x100
Dips x200

Conditioning Day 1 // Tuesday

Lifting Day 2 // Wednesday


Deadlift 140.5 kg 5 159.0 kg 5 177.5 kg 5 177.5 kg
Bench Press 89.5 kg 5 101.0 kg 5 113.0 kg 5 113.0 kg
DB Rows 10-20 10-20 10-20
Curls x100

Conditioning Day 2 // Thursday

Lifting Day 3 // Friday


OHP 64.0 kg 5 64.0 kg 5 64.0 kg 5 64.0 kg
64.0 kg 5 64.0 kg 5
Chin-ups 5 5 5
Face Pulls x100
Shrugs x100
Squats 64.0 kg 5 72.5 kg 5 81.0 kg 5 59.5 kg
Conditioning Day 3 // Saturday

Conditioning Day 4 // Sunday


e Monolith // WEEK 6
5 145.5 kg 5 145.5 kg 5 145.5 kg 5
AMRAP

5 177.5 kg 5
5 113.0 kg 5 113.0 kg 5 113.0 kg 5
10-20 10-20

5 64.0 kg 5 64.0 kg 5 64.0 kg 5 64.0 kg 5 64.0 kg 5

5 5

20
EK 6

64.0 kg 5