KeyLifts

Building The Monolith

Strength and Muscle

6 weeks / 3 days per week

This template is not easy. You must be dedicated to pushing yourself. This template will get you BIG.

Run Building The Monolith in the App

Track your workouts, calculate your percentages, and hit PRs with KeyLifts

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Building The Monolith Volume Overview

Sets per Week (Main vs Accessory)

0285684112Week 1Week 2Week 3Week 4Week 5Week 6
Main/Supplemental
Accessories

6

Weeks

109

Avg Sets/Week

879

Avg Reps/Week

3

Days/Week

Average Intensity by Week

W179%W270%W384%W475%W573%W684%

Reviews

0 reviews

Week 1

Day 1

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

1 x 70%

Exercise

Assistance
10 x 10 reps

Exercise

Assistance
10 x 10 reps

Exercise

Assistance
10 x 10 reps

Day 2

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

Exercise

Assistance
5 x 10 reps

Exercise

Assistance
10 x 10 reps

Day 3

Exercise

Supplemental
10 x 5 reps

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

20 x 45%

Exercise

Assistance
5 x 5 reps

Exercise

Assistance
10 x 10 reps

Exercise

Assistance
10 x 10 reps

Week 2

Day 1

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

1 x 65%

Exercise

Assistance
10 x 10 reps

Exercise

Assistance
10 x 10 reps

Exercise

Assistance
10 x 10 reps

Day 2

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

Exercise

Assistance
5 x 10 reps

Exercise

Assistance
10 x 10 reps

Day 3

Exercise

Supplemental
10 x 5 reps

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

20 x 55.00000000000001%

Exercise

Assistance
5 x 5 reps

Exercise

Assistance
10 x 10 reps

Exercise

Assistance
10 x 10 reps

Week 3

Day 1

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

1 x 75%

Exercise

Assistance
10 x 10 reps

Exercise

Assistance
10 x 10 reps

Exercise

Assistance
10 x 10 reps

Day 2

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

Exercise

Assistance
5 x 10 reps

Exercise

Assistance
10 x 10 reps

Day 3

Exercise

Supplemental
10 x 5 reps

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

20 x 55.00000000000001%

Exercise

Assistance
5 x 5 reps

Exercise

Assistance
10 x 10 reps

Exercise

Assistance
10 x 10 reps

Week 4

Day 1

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

1 x 70%

Exercise

Assistance
10 x 10 reps

Exercise

Assistance
10 x 10 reps

Exercise

Assistance
10 x 10 reps

Day 2

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

5 x 90%

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

Exercise

Assistance
5 x 10 reps

Exercise

Assistance
10 x 10 reps

Day 3

Exercise

Supplemental
12 x 5 reps

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

20 x 50%

Exercise

Assistance
5 x 5 reps

Exercise

Assistance
10 x 10 reps

Exercise

Assistance
10 x 10 reps

Week 5

Day 1

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

1 x 65%

Exercise

Assistance
10 x 10 reps

Exercise

Assistance
10 x 10 reps

Exercise

Assistance
10 x 10 reps

Day 2

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

Exercise

Assistance
5 x 10 reps

Exercise

Assistance
10 x 10 reps

Day 3

Exercise

Supplemental
15 x 5 reps

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

20 x 65%

Exercise

Assistance
5 x 5 reps

Exercise

Assistance
10 x 10 reps

Exercise

Assistance
10 x 10 reps

Week 6

Day 1

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

1 x 75%

Exercise

Assistance
10 x 10 reps

Exercise

Assistance
10 x 10 reps

Exercise

Assistance
10 x 10 reps

Day 2

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

5 x 95%

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

Exercise

Assistance
5 x 10 reps

Exercise

Assistance
10 x 10 reps

Day 3

Exercise

Supplemental
12 x 5 reps

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

20 x 70%

Exercise

Assistance
5 x 5 reps

Exercise

Assistance
10 x 10 reps

Exercise

Assistance
10 x 10 reps

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Frequently Asked Questions about Building The Monolith

How long is the Building The Monolith program?

The Building The Monolith program is 6 weeks long, with 3 training days per week.

What is the goal of Building The Monolith?

The primary goal of Building The Monolith is to help you Strength and Muscle.

Who is Building The Monolith designed for?

Building The Monolith is designed for all lifters looking to Strength and Muscle.

How do I track Building The Monolith workouts?

You can track Building The Monolith workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.

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