Scribd Logo
Upload

Welcome to Scribd!

  • 503 views

    Building The Monolith (LBS) - PDF

    Uploaded by

    John c
    This document outlines a 6 week strength training program called "Building the Monolith". It includes the lifter's 1 rep maxes for various lifts. Each week consists of 3 lifting days and 4 conditioning days. The lifting days focus on squats, overhead press, deadlifts, bench press and auxiliary exercises. Sets and reps are prescribed for the main lifts each session, with the weight increasing each week. Conditioning consists of unspecified work each day.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Building The Monolith (LBS) - PDF

    Uploaded by

    John c
    503 views6 pages
    This document outlines a 6 week strength training program called "Building the Monolith". It includes the lifter's 1 rep maxes for various lifts. Each week consists of 3 lifting days and 4 conditioning days. The lifting days focus on squats, overhead press, deadlifts, bench press and auxiliary exercises. Sets and reps are prescribed for the main lifts each session, with the weight increasing each week. Conditioning consists of unspecified work each day.

    Original Title

    Building the Monolith (lbs) | LiftVault.com.pdf

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document outlines a 6 week strength training program called "Building the Monolith". It includes the lifter's 1 rep maxes for various lifts. Each week consists of 3 lifting days and 4 conditioning days. The lifting days focus on squats, overhead press, deadlifts, bench press and auxiliary exercises. Sets and reps are prescribed for the main lifts each session, with the weight increasing each week. Conditioning consists of unspecified work each day.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    503 views6 pages

    Building The Monolith (LBS) - PDF

    Uploaded by

    John c
    This document outlines a 6 week strength training program called "Building the Monolith". It includes the lifter's 1 rep maxes for various lifts. Each week consists of 3 lifting days and 4 conditioning days. The lifting days focus on squats, overhead press, deadlifts, bench press and auxiliary exercises. Sets and reps are prescribed for the main lifts each session, with the weight increasing each week. Conditioning consists of unspecified work each day.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 6

    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

    You might also like