5/3/1 Benching the Monolith - edited by BenchPolkov

Enter Maxes into yellow boxes ▼

1RM: 275 117.5 117.5 117.5 Select KG or LB from dro
Bench: Press: Deadlift: Squat:
TM: 235 100 100 100

Week 1 Week 2
Mon Wed Fri Mon Wed
Squat Deadlift Squat Squat Deadlift
70 x5 70 x5 70 x5 65 x5 65 x5
80 x5 80 x5 80 x5 75 x5 75 x5
90 x5 90 x5 90 x5 85 x5 85 x5
90 x5 90 x5 45 x20 85 x5 85 x5
90 x5 90 x5 Bench Press 85 x5 85 x5
90 x5 Press 10x5@ 165 85 x5 Press
90 x5 70 x5 100 Chins 85 x5 65 x5
Bench Press 80 x5 100 Facepulls Bench Press 75 x5
165 x5 90 x5 100 Shrugs 155 x5 85 x5
190 x5 70 x5+ 50 Tricep Ext. 177.5 x5 65 x5+
212.5 x5 DB Rows 5x10 200 x5 DB Rows 5x10
212.5 x5 100-200 Dips 200 x5 100-200 Dips
212.5 x5 100 Curls 200 x5 100 Curls
212.5 x5 200 x5
212.5 x5 200 x5
100 Chins 100 Chins
100 Facepulls 100 Facepulls

Week 4 Week 5
Mon Wed Fri Mon Wed
Squat Deadlift Squat Squat Deadlift
77.5 x5 77.5 x5 77.5 x5 72.5 x5 72.5 x5
95 x5 90 x5 90 x5 82.5 x5 82.5 x5
100 x5 100 x5 100 x5 95 x5 95 x5
100 x5 100 x5 55 x20 95 x5 95 x5
100 x5 100 x5 Bench Press 95 x5 90 x5
100 x5 Press 12x5@ 145 95 x5 Press
100 x5 75 x5 100 Chins 95 x5 70 x5
Bench Press 85 x5 100 Facepulls Bench Press 80 x5
170 x5 95 x5 100 Shrugs 157.5 x5 90 x5
192.5 x5 75 x5+ 50 Tricep Ext. 180 x5 70 x5+
217.5 x5 DB Rows 5x10 205 x5 DB Rows 5x10
 217.5 x5 100-200 Dips 205 x5 100-200 Dips
217.5 x5 100 Curls 205 x5 100 Curls
217.5 x5 205 x5
217.5 x5 205 x5
100 Chins 100 Chins
100 Facepulls 100 Facepulls
Select KG or LB from drop down menu ► LB KG 5 10
LB

Week 3
Fri Mon Wed Fri
Squat Squat Deadlift Squat
65 x5 75 x5 75 x5 75 x5
75 x5 85 x5 85 x5 85 x5
85 x5 95 x5 95 x5 95 x5
55 x20 95 x5 95 x5 55 x20
Bench Press 95 x5 95 x5 Bench Press
10x5@ 117.5 95 x5 Press 10x5@ 177.5
100 Chins 95 x5 75 x5 100 Chins
100 Facepulls Bench Press 85 x5 100 Facepulls
100 Shrugs 177.5 x5 95 x5 100 Shrugs
50 Tricep Ext. 200 x5 75 x5+ 50 Tricep Ext.
225 x5 DB Rows 5x10
225 x5 100-200 Dips
225 x5 100 Curls
225 x5
225 x5
100 Chins
100 Facepulls

Week 6
Fri Mon Wed Fri
Squat Squat Deadlift Squat
72.5 x5 82.5 x5 82.5 x5 82.5 x5
82.5 x5 95 x5 95 x5 95 x5
95 x5 105 x5 105 x5 105 x5
72.5 x20 105 x5 105 x5 77.5 x20
Bench Press 105 x5 105 x5 Bench Press
15x5@ 132.5 105 x5 Press 12x5@ 180
100 Chins 105 x5 80 x5 100 Chins
100 Facepulls Bench Press 90 x5 100 Facepulls
100 Shrugs 180 x5 100 x5 100 Shrugs
50 Tricep Ext. 205 x5 80 x5+ 50 Tricep Ext.
230 x5 DB Rows 5x10
230 x5 100-200 Dips
230 x5 100 Curls
230 x5
230 x5
100 Chins
100 Facepulls