Skip to Content
Jeremy Persing

15 mins read


531 - Building the Monolith Review

A review of Building the Monolith. A 6 week program written by Jim Wendler.

Overview

Prior to running this program I had only seen a few reviews on it, so I figured it would be a good challenge to run it and then put my review out there. The program would only be 6 weeks long, so if things went south it wouldn't be for that long. Another reason for running it was to put on some mass and gain some strength. I think it did just that, so let's dive into the results.

The Results

Training Maxes

I used about 85% of a true max (based upon my 90% number) for the squat, bench, and press. I kept the 90% training max for the deadlift, but should have lowered it to 85%.

LiftBefore (lbs)After (lbs)
Squat360370
Bench250255
Deadlift455465
Press160165

New Maxes

I can't say for certain what my maxes were prior to the program, but all across the board I have hit lifetime pr's on all lifts after it. So I'll just list my previous lifetime pr and the new one.

LiftBefore (lbs)After (lbs)
Squat(300 x 20) -> 435315 x 19 -> Didn't Test
Bench295325
Deadlift500505 (probably could have done more, but failed 545)

Measurements (Unflexed)

MeasureBeforeAfter
Weight195.6 lbs207.6 lbs
Left Calf39 cm39.5 cm
Right Calf39 cm39.5 cm
Left Thigh65.5 cm66.5 cm
Right Thigh63.5 cm66 cm
Waist88 cm90 cm
Chest103.5 cm109.5 cm
Shoulders123 cm127.5 cm
Right Arm36 cm37 cm
Left Arm36.5 cm37.25 cm
Right Forearm31 cm32 cm
Left Forearm32 cm32 cm

The Workouts

Week One

Saturday

  • Squat - 70x5, 80x5, 90x5, 90x5, 90x5, 90x5, 90x5
  • 270x5, 305x5, 345x5, 345x5, 325x5, 325x5, 325x5
  • Press - 70x5, 80x5, 90x5, 70xAMRAP
  • 115x5, 130x5, 145x5, 115x10
  • Chins – 100 total reps
  • 26, 33, 40, 45, 51, 56, 62, 67, 72, 77, 82, 87, 92, 97, 100
  • Face Pulls/Band Pullaparts – 100 total reps
  • 5x20
  • Dips – 100-200 total reps
  • 33, 45, 60, 70, 80,90, 100

Sunday

  • 10 1/10 mi sprints 80-90% 1 min rest

Monday

  • Deadlift - 70x5, 80x5, 90x5, 90x5, 90x5
  • 315x5, 365x5, 410x5, 410x5, 410x5
  • Bench Press - 70x5, 80x5, 90x5, 90x5, 90x5, 90x5, 90x5
  • 195x5, 225x5, 235x5, 235x5, 235x4 225x1, 225x5, 225x5
  • DB Rows – 5 sets of 10-20 reps
  • Cable row: 120 5x20
  • Curls – 100 total reps
  • 50 reps 25lb db, 50 reps 20lbs

Wednesday

  • Squat – 70x5, 80x5, 90x5, 45% x 20
  • 250x5, 290x5, 325x5, 165x20
  • Press – 10 sets of 5 reps @ 70%
  • 115 10x5 1 min rest,
  • Chins – 5 sets of 5 reps (weighted)
  • 5x5 55lbs
  • Face Pulls/Band Pullaparts – 100 total reps
  • 5x20
  • Shrugs – 100 total reps
  • 180lbs 5x20
  • Conditioning: (1min jump rope, 1 min sandbag toss, 1 min run) x 5

Thursday:

  • 10 km air bike + .6-.7 mi jog

Week Two

Weight: 200.2

Saturday

  • Squat - 65x5, 75x5, 85x5, 85x5, 85x5, 85x5, 85x5
  • 235x5, 270x5, (305x5)x5
  • Press - 65x5, 75x5, 85x5, 65xAMRAP
  • 105x5, 120x5, 135x5, 105x16
  • Chins – 100 total reps
  • 24, 32, 40, 47, 54, 60, 67, 74, 80, 86, 92, 98, 100
  • Face Pulls/Band Pullaparts – 100 total reps
  • Dips – 100-200 total reps
  • 20, 40, 55, 67, 79, 91, 102, 112, 120

Sunday:

  • Emom run .1 mi x 12

Monday

  • Deadlift - 65x5, 75x5, 85x5, 85x5, 85x5
  • 295x5, 340x5, (385x5)x3
  • Bench Press - 65x5, 75x5, 85x5, 85x5, 85x5, 85x5 , 85x5
  • 165x5, 185x5, (215x5)x5
  • DB Rows – 5 sets of 10-20 reps
  • Seated cable row: 5x20 130lbs
  • Curls – 100 total reps
  • 50 reps 25lbs 50 reps 20lbs

Wednesday

  • Squat – 65x5, 75x5, 85x5, 55% x 20
  • 235x5, 270x5, 305x5, 200x20
  • Press – 10 sets of 5 reps @ 50%
  • 10x5 80lbs ss black band pull aparta 10 reps
  • Chins – 5 sets of 5 reps (weighted)
  • 5x5 60lbs
  • Face Pulls/Band Pullaparts – 100 total reps done
  • Shrugs – 100 total reps
  • Prowler run 180 lbs down and back x10

Thursday

  • (1 min kb swings 45lbs, 1 min air squats, 1 min lunges, 1 min burpees, 1 min d squat to ohp) x 4

Week Three

Weight: 204.6

Saturday

  • Squat – 75x5, 85x5, 95x5, 95x5, 95x5, 95x5, 95x5
  • 275x5, 305x5, (345x5)x5
  • Press - 75x5, 85x5, 95x5, 75xAMRAP
  • 120x5, 135x5, 155x5, 120x11
  • Chins – 100 total reps
  • 23, 31, 39, 47, 53, 59, 65, 72, 78, 85, 91, 99. 100
  • Face Pulls/Band Pullaparts – 100 total reps
  • 20x5
  • Dips – 100-200 total reps
  • 20x5 15x2

Sunday

  • Emom .1 mi run x 14

Wednesday

  • Deadlift - 75x5, 85x5, 95x5, 95x5, 95x5
  • 345x5, 385x5, (435x5)x3
  • Bench Press - 75x5, 85x5, 95x5, 95x5, 95x5, 95x5, 95x5
  • 185x5, 215x5, 240x5x5
  • DB Rows – 5 sets of 10-20 reps
  • Seated cable row 5x20 140lbs
  • Curls – 100 total reps
  • Seated db curl: 15lbs 10x10 30s

Friday

  • Squat – 75x5, 85x5, 95x5, 55% x 20
  • 275x5, 305x5, 325x5, 200x20
  • Press – 10 sets of 5 reps @ 75%
  • 120 10x5
  • Chins – 5 sets of 5 reps (weighted)
  • 5x5 65lbs
  • Face Pulls/Band Pullaparts – 100 total reps
  • 5x20
  • Shrugs – 100 total reps
  • 5x20 140
  • 10 rounds Emom .06 mi run

Friday

  • 16km air bike 27min 3s

Week Four (adjust TM for the squat, deadlift, press and bench press)

Weight: 203.8

Monday

  • Squat - 70x5, 80x5, 90x5, 90x5, 90x5, 90x5, 90x5
  • 260x5, 295x5, 335x5x5
  • Press - 70x5, 80x5, 90x5, 70xAMRAP
  • 115x5, 135x5, 150x5, 115x14
  • Chins – 100 total reps
  • 23, 30, 37, 44, 52, 59, 66, 73, 80, 86, 93, 100
  • Face Pulls/Band Pullaparts – 100 total reps
  • Dips – 100-200 total reps

Wednesday

  • Deadlift - 70x5, 80x5, 90x5, 90x5, 90x5
  • 325x5, 375x5, 420x5x3
  • Bench Press - 70x5, 80x5, 90x5, 90x5, 90x5, 90x5, 90x5
  • 175x5, 205x5, 230x5x5
  • DB Rows – 5 sets of 10-20 reps
  • Cable row 120 5x20
  • Curls – 100 total reps
  • Seated db curl: 15 5x10, 1x50

Friday

  • Squat – 70x5, 80x5, 90x5, 50% x 20
  • 260x5, 295x5, 335x5, 185x5
  • Press – 12 sets of 5 reps @ 60%
  • 12x5 100
  • Chins – 5 sets of 5 reps (weighted)
  • 70 5x5
  • Face Pulls/Band Pullaparts – 100 total reps
  • 1x50, 2x25
  • Shrugs – 100 total reps
  • 140 2x25, 2x20, 1x10
  • Cardio, (1 min bike, 1 min sandbag toss) x5
  • Bike 10mi

Week Five

Weight 198

Monday

  • Squat - 65x5, 75x5, 85x5, 85x5, 85x5, 85x5, 85x5
  • 240x5, 275x5, 315x5x5
  • Press - 65x5, 75x5, 85x5, 65xAMRAP
  • 105x5, 125x5, 140x5, 105x17
  • Chins – 100 total reps
  • 26, 35, 42, 50, 57, 64, 71, 78, 85, 93, 100
  • Face Pulls/Band Pullaparts – 100 total reps
  • 5x20
  • Dips – 100-200 total reps
  • 5x20

Tuesday

  • 20 s on 20 s off bike sprint x 20

Wednesday

  • Deadlift - 65x5, 75x5, 85x5, 85x5, 85x5
  • 305x5, 345x5, 395x5x3
  • Bench Press - 65x5, 75x5, 85x5, 85x5, 85x5, 85x5, 85x5
  • 165x5,190x5,215x5x5
  • DB Rows – 5 sets of 10-20 reps
  • Cable Rows ss pullover 5x10 120,60lbs
  • Curls – 100 total reps
  • 20lbs 100 reps

Friday

  • Squat – 65x5, 75x5, 85x5, 65% x 20
  • 240x5, 275x5, 315x5, 240x20
  • Press – 15 sets of 5 reps @ 65%
  • 110 15x5 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15
  • Chins – 5 sets of 5 reps (weighted)
  • 75 lbs 4x5 1x3 2 bw reps
  • Face Pulls/Band Pullaparts – 100 total reps
  • 4x25
  • Shrugs – 100 total reps
  • 135 4x25

Week Six

208.6, keys wallet and sweatshirt

Monday

  • Squat – 75x5, 85x5, 95x5, 95x5, 95x5, 95x5, 95x5
  • 275x5, 315x5, 350x5x5
  • Press - 75x5, 85x5, 95x5, 75xAMRAP
  • 125x5, 140x5, 155x5, 125x12
  • Chins – 100 total reps
  • 23, 31, 39, 47, 54, 61, 68, 75, 81, 88, 94, 100
  • Face Pulls/Band Pulls parts – 100 total reps
  • 5x20 40lbs
  • Dips – 100-200 total reps
  • 5x20

Wednesday

  • Deadlift - 75x5, 85x5, 95x5, 95x5, 95x5
  • 345x5, 395x5, 440x5x3
  • Bench Press - 75x5, 85x5, 95x5, 95x5, 95x5, 95x5, 95x5
  • 195x5, 215x5, 245x5x5
  • DB Rows – 5 sets of 10-20 reps
  • Chest supported rows 45lbs 3x20, 2x15, 1x10
  • Curls – 100 total reps
  • 20 lbs 50 reps 15lbs 50 reps

Friday

Weight: 207.6

  • Squat – 75x5, 85x5, 95x5, 70% x 20
  • 275x5, 315x5, 350x5, 260x20
  • Press – 12 sets of 5 reps @ 75%
  • 115 12x5
  • Chins – 5 sets of 5 reps (weighted)
  • 80 3x5, 65 2x5
  • Face Pulls/Band Pullaparts – 100 total reps
  • Rear delt flies 30lbs
  • Shrugs – 100 total reps
  • 185 5x20