Maxes

Bench Squat OHP Deadlift

1RM 100.0 kg 180.0 kg 60.0 kg 180.0 kg

Building the Mon

TM 85.0 kg 153.0 kg 51.0 kg 153.0 kg

Round to 0.5 kg

Lifting Day 1 // Monday

Squat 107.0 kg 5 122.5 kg 5 137.5 kg 5 137.5 kg
OHP 35.5 kg 5 41.0 kg 5 46.0 kg 5 35.5 kg
Chins x100
Face Pulls x100
Dips x100

Conditioning Day 1 // Tuesday

Lifting Day 2 // Wednesday

Deadlift 107.0 kg 5 122.5 kg 5 137.5 kg 5 137.5 kg
Bench Press 59.5 kg 5 68.0 kg 5 76.5 kg 5 76.5 kg
DB Rows 10-20 10-20 10-20
Curls x100

Conditioning Day 2 // Thursday

Lifting Day 3 // Friday

OHP 35.5 kg 5 35.5 kg 5 35.5 kg 5 35.5 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
he Monolith // WEEK 1
5 137.5 kg 5 137.5 kg 5 137.5 kg 5
AMRAP

5 137.5 kg 5
5 76.5 kg 5 76.5 kg 5 76.5 kg 5
10-20 10-20

5 35.5 kg 5 35.5 kg 5 35.5 kg 5 35.5 kg 5 35.5 kg 5

5 5

20
1

35.5 kg 5
Maxes
Bench Squat OHP Deadlift
1RM 140.0 kg 180.0 kg 100.0 kg 220.0 kg

Building the Mon

TM 119.0 kg 153.0 kg 85.0 kg 187.0 kg

Round to 0.5 kg

Lifting Day 1 // Monday

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
he 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
2

42.5 kg 5
Maxes
Bench Squat OHP Deadlift
1RM 140.0 kg 180.0 kg 100.0 kg 220.0 kg

Building the Mon

TM 119.0 kg 153.0 kg 85.0 kg 187.0 kg

Round to 0.5 kg

Lifting Day 1 // Monday

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
he 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
3

64.0 kg 5
Adjust Training Maxes

Maxes
Bench Squat OHP Deadlift
1RM 140.0 kg 180.0 kg 100.0 kg 220.0 kg

Building the Mon

TM 119.0 kg 153.0 kg 85.0 kg 187.0 kg

Round to 0.5 kg

Lifting Day 1 // Monday

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

he 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
4

51.0 kg 5
Maxes
Bench Squat OHP Deadlift
1RM 140.0 kg 180.0 kg 100.0 kg 220.0 kg

Building the Mon

TM 119.0 kg 153.0 kg 85.0 kg 187.0 kg

Round to 0.5 kg

Lifting Day 1 // Monday

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
he 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
5

55.5 kg 5
Maxes
Bench Squat OHP Deadlift
1RM 140.0 kg 180.0 kg 100.0 kg 220.0 kg

Building the Mon

TM 119.0 kg 153.0 kg 85.0 kg 187.0 kg

Round to 0.5 kg

Lifting Day 1 // Monday

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
he 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
6

64.0 kg 5