KeyLifts

Building The Monolith

Strength and Muscle6 weeks · 3 days per week
beginnerintermediateadvancedOther

What this template is

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

Building The Monolith is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

Run Building The Monolith in KeyLifts

Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.

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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%

How to evaluate Building The Monolith

Building the Monolith is a demanding six-week, three-day 5/3/1 size-and-strength block with concentrated compound-lift and assistance volume. It is not a generic beginner routine: the published program assumes solid technique, disciplined recovery, and willingness to complete unusually challenging weekly work.

Good fit when

  • Experienced lifters seeking a time-limited size-and-strength block
  • People able to commit to the full six-week schedule
  • Lifters with established technique and realistic training maxes

Consider another program when

  • Beginners still establishing basic movement patterns
  • Anyone dieting aggressively or unable to prioritize recovery
  • Lifters who need substantial sport-specific work during the same block

How progression works

The published program uses two three-week waves and adjusts the training max before week four. Follow the source percentages and repetitions rather than improvising heavier work on top of an already demanding plan.

Recovery considerations

The original article treats food, sleep, and low-impact conditioning as part of the program. High-repetition squats and large assistance targets make additional lower-body fatigue especially costly.

What makes this variation different

Building the Monolith is a fixed six-week challenge with specific high-volume assistance and conditioning expectations. It is more prescriptive and demanding than a general 5/3/1 leader template.

Common mistakes

  • Starting with an inflated training max
  • Adding extra lifts to an already complete workload
  • Moving the high-repetition squat work earlier in the week without understanding the recovery effect
  • Running the block indefinitely instead of treating it as a defined phase

Building The Monolith Weekly Schedule

Week 1

Day 1

Squat

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

5 reps at 90%

5 reps at 90%

5 reps at 90%

5 reps at 90%

Overhead Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

1 reps at 70%

Chin-up

Assistance

10 × 10 reps

Face Pull

Assistance

10 × 10 reps

Chest Dip

Assistance

10 × 10 reps

Day 2

Bench Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

5 reps at 90%

5 reps at 90%

5 reps at 90%

5 reps at 90%

Deadlift

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

5 reps at 90%

5 reps at 90%

Row

Assistance

5 × 10 reps

Bicep Curl

Assistance

10 × 10 reps

Day 3

Overhead Press

Supplemental

10 × 5 reps at 70%

Squat

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

20 reps at 45%

Chin-up

Assistance

5 × 5 reps

Face Pull

Assistance

10 × 10 reps

Shrug

Assistance

10 × 10 reps

Week 2

Day 1

Squat

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

5 reps at 85%

5 reps at 85%

5 reps at 85%

5 reps at 85%

Overhead Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

1 reps at 65%

Chin-up

Assistance

10 × 10 reps

Face Pull

Assistance

10 × 10 reps

Chest Dip

Assistance

10 × 10 reps

Day 2

Bench Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

5 reps at 85%

5 reps at 85%

5 reps at 85%

5 reps at 85%

Deadlift

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

5 reps at 85%

5 reps at 85%

Row

Assistance

5 × 10 reps

Bicep Curl

Assistance

10 × 10 reps

Day 3

Overhead Press

Supplemental

10 × 5 reps at 50%

Squat

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

20 reps at 55%

Chin-up

Assistance

5 × 5 reps

Face Pull

Assistance

10 × 10 reps

Shrug

Assistance

10 × 10 reps

Week 3

Day 1

Squat

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

5 reps at 95%

5 reps at 95%

5 reps at 95%

5 reps at 95%

Overhead Press

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

1 reps at 75%

Chin-up

Assistance

10 × 10 reps

Face Pull

Assistance

10 × 10 reps

Chest Dip

Assistance

10 × 10 reps

Day 2

Bench Press

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

5 reps at 95%

5 reps at 95%

5 reps at 95%

5 reps at 95%

Deadlift

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

5 reps at 95%

5 reps at 95%

Row

Assistance

5 × 10 reps

Bicep Curl

Assistance

10 × 10 reps

Day 3

Overhead Press

Supplemental

10 × 5 reps at 75%

Squat

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

20 reps at 55%

Chin-up

Assistance

5 × 5 reps

Face Pull

Assistance

10 × 10 reps

Shrug

Assistance

10 × 10 reps

Week 4

Day 1

Squat

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

5 reps at 90%

5 reps at 90%

5 reps at 90%

5 reps at 90%

Overhead Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

1 reps at 70%

Chin-up

Assistance

10 × 10 reps

Face Pull

Assistance

10 × 10 reps

Chest Dip

Assistance

10 × 10 reps

Day 2

Bench Press

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

5 reps at 90%

5 reps at 90%

5 reps at 90%

5 reps at 90%

Deadlift

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

5 reps at 90%

5 reps at 90%

Row

Assistance

5 × 10 reps

Bicep Curl

Assistance

10 × 10 reps

Day 3

Overhead Press

Supplemental

12 × 5 reps at 60%

Squat

Main

5 reps at 70%

5 reps at 80%

5 reps at 90%

20 reps at 50%

Chin-up

Assistance

5 × 5 reps

Face Pull

Assistance

10 × 10 reps

Shrug

Assistance

10 × 10 reps

Week 5

Day 1

Squat

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

5 reps at 85%

5 reps at 85%

5 reps at 85%

5 reps at 85%

Overhead Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

1 reps at 65%

Chin-up

Assistance

10 × 10 reps

Face Pull

Assistance

10 × 10 reps

Chest Dip

Assistance

10 × 10 reps

Day 2

Bench Press

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

5 reps at 85%

5 reps at 85%

5 reps at 85%

5 reps at 85%

Deadlift

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

5 reps at 85%

5 reps at 85%

Row

Assistance

5 × 10 reps

Bicep Curl

Assistance

10 × 10 reps

Day 3

Overhead Press

Supplemental

15 × 5 reps at 65%

Squat

Main

5 reps at 65%

5 reps at 75%

5 reps at 85%

20 reps at 65%

Chin-up

Assistance

5 × 5 reps

Face Pull

Assistance

10 × 10 reps

Shrug

Assistance

10 × 10 reps

Week 6

Day 1

Squat

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

5 reps at 95%

5 reps at 95%

5 reps at 95%

5 reps at 95%

Overhead Press

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

1 reps at 75%

Chin-up

Assistance

10 × 10 reps

Face Pull

Assistance

10 × 10 reps

Chest Dip

Assistance

10 × 10 reps

Day 2

Bench Press

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

5 reps at 95%

5 reps at 95%

5 reps at 95%

5 reps at 95%

Deadlift

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

5 reps at 95%

5 reps at 95%

Row

Assistance

5 × 10 reps

Bicep Curl

Assistance

10 × 10 reps

Day 3

Overhead Press

Supplemental

12 × 5 reps at 75%

Squat

Main

5 reps at 75%

5 reps at 85%

5 reps at 95%

20 reps at 70%

Chin-up

Assistance

5 × 5 reps

Face Pull

Assistance

10 × 10 reps

Shrug

Assistance

10 × 10 reps

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Questions about Building The Monolith

How long is the Building The Monolith program?

Building The Monolith is represented here as a 6-week template with 3 training days per week.

What is the main goal of Building The Monolith?

Building The Monolith is categorized for Strength and Muscle. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.

Who is Building The Monolith designed for?

Building The Monolith is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.

How can I track Building The Monolith?

The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.

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