531 Building the Monolith
Workout Guide, Calculator, and Progress Tracker

531 is a popular and proven barbell strength training methodology developed by Jim Wendler, an elite powerlifter and long-time strength coach. This is a high-volume (i.e. lots of work) variation of 5/3/1 designed to pack on muscle mass. The routine focuses on compound lifts like the squat, bench press, deadlift, and pullup to build full-body muscle and strength. Anyone can do this routine, but it's not recommended for people who are trying to lose weight since your meal plan may not provide enough nutrition for you to recover from the taxing workouts. Source

Settings

My Maxes

Gender

Weight

Units

Training days (3+)

Workout length

Add cardio?

Start routine:

If you don't know your maxes (or what a max is) we'll figure out how much you should be lifting later.

Low bar squat

Deadlift

Bench press

Overhead press

Training max percent

A "training max" is a percentage of your actual max that's used to calculate your weights. You should leave the default if you're just starting this routine.

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531 Building the Monolith Workout Guide, Calculator, and Progress Tracker

531 Building the Monolith
Workout Guide, Calculator, and Progress Tracker