Jim Wendler's 5/3/1 Building the Monolith | FitFrek.com

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1	Building the Monolith
2	Name:						% of 1 RM for Cycle 1 TM:		85%	Cycle 2 TM Adjustments (Upper/Lower):			5	/	10	Smallest Available Plates:		2.5
3	Exercise	Squat	Press	Deadlift	Bench Press		This is Jim Wendler's reccomended value, change with caution.			These are the Jim Wendler's reccomended values, change with caution.
4	1 RM	100	100	100	100											Starting Weight:
5	Cycle 1 TM	85	85	85	85
6	Cycle 2 TM	95	90	95	90											Starting Body Fat %:
7	Cycle 1
8	Week 1						Week 2						Week 3
9	Monday		Wednesday		Friday		Monday		Wednesday		Friday		Monday		Wednesday		Friday
10	Squat		Deadlift		Squat		Squat		Deadlift		Squat		Squat		Deadlift		Squat
11	60	x5	60	x5	60	x5	60	x5	60	x5	60	x5	65	x5	65	x5	65	x5
12	70	x5	70	x5	70	x5	65	x5	65	x5	65	x5	75	x5	75	x5	75	x5
13	80	x5	80	x5	80	x5	75	x5	75	x5	75	x5	85	x5	85	x5	85	x5
14	80	x5	80	x5	40	x20	75	x5	75	x5	50	x20	85	x5	85	x5	50	x20
15	80	x5	80	x5	Press		75	x5	75	x5	Press		85	x5	85	x5	Press
16	80	x5	Bench Press		60	10x5	75	x5	Bench Press		45	10x5	85	x5	Bench Press		65	10x5
17	80	x5	60	x5	5x5 Weighted Chins		75	x5	60	x5	5x5 Weighted Chins		85	x5	65	x5	5x5 Weighted Chins
18	Press		70	x5	100 Facepulls/Band Pullaparts		Press		65	x5	100 Facepulls/Band Pullaparts		Press		75	x5	100 Facepulls/Band Pullaparts
19	60	x5	80	x5	100 Shrugs		60	x5	75	x5	100 Shrugs		65	x5	85	x5	100 Shrugs
20	70	x5	80	x5			65	x5	75	x5			75	x5	85	x5
21	80	x5	80	x5			75	x5	75	x5			85	x5	85	x5
22	60	AMRAP	80	x5			60	AMRAP	75	x5			65	AMRAP	85	x5
23	100 Chins		80	x5	Weight:		100 Chins		75	x5	Weight:		100 Chins		85	x5	Weight:
24	100 Facepulls/Band Pullaparts		DB Rows 5x10 - 20				100 Facepulls/Band Pullaparts		DB Rows 5x10 - 20				100 Facepulls/Band Pullaparts		DB Rows 5x10 - 20
25	100-200 Dips		100 Curls		Body Fat %:		100-200 Dips		100 Curls		Body Fat %:		100-200 Dips		100 Curls		Body Fat %:
26	Cycle 2
27	Week 4						Week 5						Week 6
28	Monday		Wednesday		Friday		Monday		Wednesday		Friday		Monday		Wednesday		Friday
29	Squat		Deadlift		Squat		Squat		Deadlift		Squat		Squat		Deadlift		Squat
30	70	x5	70	x5	70	x5	65	x5	65	x5	65	x5	75	x5	75	x5	75	x5
31	80	x5	80	x5	80	x5	75	x5	75	x5	75	x5	85	x5	85	x5	85	x5
32	90	x5	90	x5	90	x5	85	x5	85	x5	85	x5	95	x5	95	x5	95	x5
33	90	x5	90	x5	50	x20	85	x5	85	x5	65	x20	95	x5	95	x5	70	x20
34	90	x5	90	x5	Press		85	x5	85	x5	Press		95	x5	95	x5	Press
35	90	x5	Bench Press		55	12x5	85	x5	Bench Press		60	15x5	95	x5	Bench Press		70	12x5
36	90	x5	65	x5	5x5 Weighted Chins		85	x5	60	x5	5x5 Weighted Chins		95	x5	70	x5	5x5 Weighted Chins
37	Press		75	x5	100 Facepulls/Band Pullaparts		Press		70	x5	100 Facepulls/Band Pullaparts		Press		80	x5	100 Facepulls/Band Pullaparts
38	65	x5	85	x5	100 Shrugs		60	x5	80	x5	100 Shrugs		70	x5	90	x5	100 Shrugs
39	75	x5	85	x5			70	x5	80	x5			80	x5	90	x5
40	85	x5	85	x5			80	x5	80	x5			90	x5	90	x5
41	65	AMRAP	85	x5			60	AMRAP	80	x5			70	AMRAP	90	x5
42	100 Chins		85	x5	Weight:		100 Chins		80	x5	Weight:		100 Chins		90	x5	Weight:
43	100 Facepulls/Band Pullaparts		DB Rows 5x10 - 20				100 Facepulls/Band Pullaparts		DB Rows 5x10 - 20				100 Facepulls/Band Pullaparts		DB Rows 5x10 - 20
44	100-200 Dips		100 Curls		Body Fat %:		100-200 Dips		100 Curls		Body Fat %:		100-200 Dips		100 Curls		Body Fat %:
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