Maxes

Bench Squat OHP Deadlift

1RM 315.0 lbs405.0 lbs 225.0 lbs 495.0 lbs
TM 267.8 lbs344.3 lbs 191.3 lbs 420.8 lbs

Round to 1.0 lbs

Building the Monolith // WEEK 1

Lifting Day 1 // Monday
Squat 241.0 lbs 5 275.0 lbs 5 310.0 lbs 5 310.0 lbs 5 310.0 lbs 5 310.0 lbs 5 310.0 lbs 5
OHP 134.0 lbs 5 153.0 lbs 5 172.0 lbs 5 134.0 lbs AMRAP
Chins x100
Face Pulls x100
Dips x100

Conditioning Day 1 // Tuesday

Lifting Day 2 // Wednesday

Deadlift 295.0 lbs 5 337.0 lbs 5 379.0 lbs 5 379.0 lbs 5 379.0 lbs 5
Bench Press 187.0 lbs 5 214.0 lbs 5 241.0 lbs 5 241.0 lbs 5 241.0 lbs 5 241.0 lbs 5 241.0 lbs 5
DB Rows 10-20 10-20 10-20 10-20 10-20
Curls x100

Conditioning Day 2 // Thursday

Lifting Day 3 // Friday

OHP 134.0 lbs 5 134.0 lbs 5 134.0 lbs 5 134.0 lbs 5 134.0 lbs 5 134.0 lbs 5 134.0 lbs 5 134.0 lbs 5 134.0 lbs 5 134.0 lbs 5
Chin-ups 5 5 5 5 5
Face Pulls x100
Shrugs x100
Squats 241.0 lbs 5 275.0 lbs 5 310.0 lbs 5 155.0 lbs 20

Conditioning Day 3 // Saturday

Conditioning Day 4 // Sunday

Maxes
Bench Squat OHP Deadlift
1RM 315.0 lbs405.0 lbs 225.0 lbs 495.0 lbs
TM 267.8 lbs344.3 lbs 191.3 lbs 420.8 lbs

Round to 1.0 lbs

Building the Monolith // WEEK 2

Lifting Day 1 // Monday
Squat 224.0 lbs 5 258.0 lbs 5 293.0 lbs 5 293.0 lbs 5 293.0 lbs 5 293.0 lbs 5 293.0 lbs 5
OHP 124.0 lbs 5 143.0 lbs 5 163.0 lbs 5 134.0 lbs AMRAP
Chins x100
Face Pulls x100
Dips x120

Conditioning Day 1 // Tuesday

Lifting Day 2 // Wednesday

Deadlift 273.0 lbs 5 316.0 lbs 5 358.0 lbs 5 358.0 lbs 5 358.0 lbs 5
Bench Press 174.0 lbs 5 201.0 lbs 5 228.0 lbs 5 228.0 lbs 5 228.0 lbs 5 228.0 lbs 5 228.0 lbs 5
DB Rows 10-20 10-20 10-20 10-20 10-20
Curls x100

Conditioning Day 2 // Thursday

Lifting Day 3 // Friday

OHP 96.0 lbs 5 96.0 lbs 5 96.0 lbs 5 96.0 lbs 5 96.0 lbs 5 96.0 lbs 5 96.0 lbs 5 96.0 lbs 5 96.0 lbs 5 96.0 lbs 5
Chin-ups 5 5 5 5 5
Face Pulls x100
Shrugs x100
Squats 241.0 lbs 5 275.0 lbs 5 310.0 lbs 5 189.0 lbs 20

Conditioning Day 3 // Saturday

Conditioning Day 4 // Sunday

Maxes
Bench Squat OHP Deadlift
1RM 315.0 lbs405.0 lbs 225.0 lbs 495.0 lbs
TM 267.8 lbs344.3 lbs 191.3 lbs 420.8 lbs

Round to 1.0 lbs

Building the Monolith // WEEK 3

Lifting Day 1 // Monday
Squat 258.0 lbs 5 293.0 lbs 5 327.0 lbs 5 327.0 lbs 5 327.0 lbs 5 327.0 lbs 5 327.0 lbs 5
OHP 143.0 lbs 5 163.0 lbs 5 182.0 lbs 5 134.0 lbs AMRAP
Chins x100
Face Pulls x100
Dips x140

Conditioning Day 1 // Tuesday

Lifting Day 2 // Wednesday

Deadlift 316.0 lbs 5 358.0 lbs 5 400.0 lbs 5 400.0 lbs 5 400.0 lbs 5
Bench Press 201.0 lbs 5 228.0 lbs 5 254.0 lbs 5 254.0 lbs 5 254.0 lbs 5 254.0 lbs 5 254.0 lbs 5
DB Rows 10-20 10-20 10-20 10-20 10-20
Curls x100

Conditioning Day 2 // Thursday

Lifting Day 3 // Friday

OHP 143.0 lbs 5 143.0 lbs 5 143.0 lbs 5 143.0 lbs 5 143.0 lbs 5 143.0 lbs 5 143.0 lbs 5 143.0 lbs 5 143.0 lbs 5 143.0 lbs 5
Chin-ups 5 5 5 5 5
Face Pulls x100
Shrugs x100
Squats 143.5 lbs 5 162.5 lbs 5 181.5 lbs 5 105.0 lbs 20

Conditioning Day 3 // Saturday

Conditioning Day 4 // Sunday

Adjust Training Maxes

Maxes
Bench Squat OHP Deadlift
1RM 315.0 lbs405.0 lbs 225.0 lbs 495.0 lbs
TM 267.8 lbs344.3 lbs 191.3 lbs 420.8 lbs

Round to 0.5 lbs

Building the Monolith // WEEK 4

Lifting Day 1 // Monday
Squat 241.0 lbs 5 275.5 lbs 5 310.0 lbs 5 310.0 lbs 5 310.0 lbs 5 310.0 lbs 5 310.0 lbs 5
OHP 134.0 lbs 5 153.0 lbs 5 172.0 lbs 5 134.0 lbs AMRAP
Chins x100
Face Pulls x100
Dips x160

Conditioning Day 1 // Tuesday

Lifting Day 2 // Wednesday

Deadlift 294.5 lbs 5 336.5 lbs 5 378.5 lbs 5 378.5 lbs 5 378.5 lbs 5
Bench Press 187.5 lbs 5 214.0 lbs 5 241.0 lbs 5 241.0 lbs 5 241.0 lbs 5 241.0 lbs 5 241.0 lbs 5
DB Rows 10-20 10-20 10-20 10-20 10-20
Curls x100

Conditioning Day 2 // Thursday

Lifting Day 3 // Friday

OHP 115.0 lbs 5 115.0 lbs 5 115.0 lbs 5 115.0 lbs 5 115.0 lbs 5 115.0 lbs 5 115.0 lbs 5 115.0 lbs 5 115.0 lbs 5 115.0 lbs 5
115.0 lbs 5 115.0 lbs 5
Chin-ups 5 5 5 5 5
Face Pulls x100
Shrugs x100
Squats 241.0 lbs 5 275.5 lbs 5 310.0 lbs 5 172.0 lbs 20

Conditioning Day 3 // Saturday

Conditioning Day 4 // Sunday

Maxes
Bench Squat OHP Deadlift
1RM 315.0 lbs405.0 lbs 225.0 lbs 495.0 lbs
TM 267.8 lbs344.3 lbs 191.3 lbs 420.8 lbs

Round to 1.0 lbs

Building the Monolith // WEEK 5

Lifting Day 1 // Monday
Squat 224.0 lbs 5 258.0 lbs 5 293.0 lbs 5 293.0 lbs 5 293.0 lbs 5 293.0 lbs 5 293.0 lbs 5
OHP 124.0 lbs 5 143.0 lbs 5 163.0 lbs 5 134.0 lbs AMRAP
Chins x100
Face Pulls x100
Dips x180

Conditioning Day 1 // Tuesday

Lifting Day 2 // Wednesday

Deadlift 273.0 lbs 5 316.0 lbs 5 358.0 lbs 5 358.0 lbs 5 358.0 lbs 5
Bench Press 174.0 lbs 5 201.0 lbs 5 228.0 lbs 5 228.0 lbs 5 228.0 lbs 5 228.0 lbs 5 228.0 lbs 5
DB Rows 10-20 10-20 10-20 10-20 10-20
Curls x100

Conditioning Day 2 // Thursday

Lifting Day 3 // Friday

OHP 124.0 lbs 5 124.0 lbs 5 124.0 lbs 5 124.0 lbs 5 124.0 lbs 5 124.0 lbs 5 124.0 lbs 5 124.0 lbs 5 124.0 lbs 5 124.0 lbs 5
124.0 lbs 5 124.0 lbs 5 124.0 lbs 5 124.0 lbs 5 124.0 lbs 5
Chin-ups 5 5 5 5 5
Face Pulls x100
Shrugs x100
Squats 241.0 lbs 5 275.0 lbs 5 310.0 lbs 5 224.0 lbs 20

Conditioning Day 3 // Saturday

Conditioning Day 4 // Sunday

Maxes
Bench Squat OHP Deadlift
1RM 315.0 lbs405.0 lbs 225.0 lbs 495.0 lbs
TM 267.8 lbs344.3 lbs 191.3 lbs 420.8 lbs

Round to 0.5 lbs

Building the Monolith // WEEK 6

Lifting Day 1 // Monday
Squat 258.0 lbs 5 292.5 lbs 5 327.0 lbs 5 327.0 lbs 5 327.0 lbs 5 327.0 lbs 5 327.0 lbs 5
OHP 143.5 lbs 5 162.5 lbs 5 181.5 lbs 5 134.0 lbs AMRAP
Chins x100
Face Pulls x100
Dips x200

Conditioning Day 1 // Tuesday

Lifting Day 2 // Wednesday

Deadlift 315.5 lbs 5 357.5 lbs 5 399.5 lbs 5 399.5 lbs 5 399.5 lbs 5
Bench Press 201.0 lbs 5 227.5 lbs 5 254.5 lbs 5 254.5 lbs 5 254.5 lbs 5 254.5 lbs 5 254.5 lbs 5
DB Rows 10-20 10-20 10-20 10-20 10-20
Curls x100

Conditioning Day 2 // Thursday

Lifting Day 3 // Friday

OHP 143.5 lbs 5 143.5 lbs 5 143.5 lbs 5 143.5 lbs 5 143.5 lbs 5 143.5 lbs 5 143.5 lbs 5 143.5 lbs 5 143.5 lbs 5 143.5 lbs 5
143.5 lbs 5 143.5 lbs 5
Chin-ups 5 5 5 5 5
Face Pulls x100
Shrugs x100
Squats 143.5 lbs 5 162.5 lbs 5 181.5 lbs 5 134.0 lbs 20

Conditioning Day 3 // Saturday

Conditioning Day 4 // Sunday