To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Copy)

*full details
5/3/1 Benching the Monolith - by BenchPolkov
1RM: 100 100 100 100 Enter Maxes into yellow box
Bench: Press: Deadlift: Squat:
TM: 85 85 85 85

Week 1 Week 2
Mon Wed Fri Mon Wed
Squat Deadlift Squat Squat Deadlift
60 x5 60 x5 60 x5 57.5 x5 57.5 x5
70 x5 70 x5 70 x5 65 x5 65 x5
77.5 x5 77.5 x5 77.5 x5 72.5 x5 72.5 x5
77.5 x5 77.5 x5 40 x20 72.5 x5 72.5 x5
77.5 x5 77.5 x5 Bench Press 72.5 x5 72.5 x5
77.5 x5 Press 10x5@ 60 72.5 x5 Press
77.5 x5 60 x5 100 Chins 72.5 x5 57.5 x5
Bench Press 70 x5 100 Facepulls Bench Press 65 x5
60 x5 77.5 x5 100 Shrugs 57.5 x5 72.5 x5
70 x5 60 x5+ 50 Tricep Ext. 65 x5 57.5 x5+
77.5 x5 DB Rows 5x10 72.5 x5 DB Rows 5x10
77.5 x5 100-200 Dips 72.5 x5 100-200 Dips
77.5 x5 100 Curls 72.5 x5 100 Curls
77.5 x5 72.5 x5
77.5 x5 72.5 x5
100 Chins 100 Chins
100 Facepulls 100 Facepulls

Week 4 Week 5
Mon Wed Fri Mon Wed
Squat Deadlift Squat Squat Deadlift
62.5 x5 62.5 x5 65 x5 57.5 x5 57.5 x5
75 x5 70 x5 75 x5 67.5 x5 67.5 x5
80 x5 80 x5 82.5 x5 75 x5 75 x5
80 x5 80 x5 47.5 x20 75 x5 75 x5
80 x5 80 x5 Bench Press 75 x5 75 x5
80 x5 Press 12x5@ 55 75 x5 Press
80 x5 62.5 x5 100 Chins 75 x5 60 x5
Bench Press 72.5 x5 100 Facepulls Bench Press 67.5 x5
62.5 x5 80 x5 100 Shrugs 60 x5 75 x5
72.5 x5 62.5 x5+ 50 Tricep Ext. 67.5 x5 60 x5+
80 x5 DB Rows 5x10 75 x5 DB Rows 5x10
80 x5 100-200 Dips 75 x5 100-200 Dips
 80 x5 100 Curls 75 x5 100 Curls
80 x5 75 x5
80 x5 75 x5
100 Chins 100 Chins
100 Facepulls 100 Facepulls
> File --> Copy) *full details here* - Thanks, Lift V

Enter Maxes into yellow boxes. KG KG 2.5

LB

Week 3
Fri Mon Wed Fri
Squat Squat Deadlift Squat
57.5 x5 65 x5 65 x5 65 x5
65 x5 72.5 x5 72.5 x5 72.5 x5
72.5 x5 82.5 x5 82.5 x5 82.5 x5
47.5 x20 82.5 x5 82.5 x5 47.5 x20
Bench Press 82.5 x5 82.5 x5 Bench Press
10x5@ 42.5 82.5 x5 Press 10x5@ 65
100 Chins 82.5 x5 65 x5 100 Chins
100 Facepulls Bench Press 72.5 x5 100 Facepulls
100 Shrugs 65 x5 82.5 x5 100 Shrugs
50 Tricep Ext. 72.5 x5 65 x5+ 50 Tricep Ext.
82.5 x5 DB Rows 5x10
82.5 x5 100-200 Dips
82.5 x5 100 Curls
82.5 x5
82.5 x5
100 Chins
100 Facepulls

Week 6
Fri Mon Wed Fri
Squat Squat Deadlift Squat
62.5 x5 67.5 x5 67.5 x5 70 x5
70 x5 75 x5 75 x5 77.5 x5
77.5 x5 85 x5 85 x5 87.5 x5
62.5 x20 85 x5 85 x5 65 x20
Bench Press 85 x5 85 x5 Bench Press
15x5@ 50 85 x5 Press 12x5@ 67.5
100 Chins 85 x5 67.5 x5 100 Chins
100 Facepulls Bench Press 75 x5 100 Facepulls
100 Shrugs 67.5 x5 85 x5 100 Shrugs
50 Tricep Ext. 75 x5 67.5 x5+ 50 Tricep Ext.
85 x5 DB Rows 5x10
85 x5 100-200 Dips
85 x5 100 Curls
85 x5
85 x5
100 Chins
100 Facepulls