Onyx 5/3/1: 10-Week Strength Cycle
Wave-loaded 5/3/1 built around squat, bench, deadlift and overhead press.
Goal
Add real weight to the big four lifts
Duration
10 Weeks
Frequency
4 days/wk
Level
Intermediate
Full program
Premium$9.99 · one-time
Lifetime access inside the Onyx app.
- 10 Weeks of programming
- 4× sessions per week
- Every exercise wired to a video walkthrough
- Nutrition, supplementation & recovery guide
- Lifetime updates inside the Onyx app
Want everything? Get All Access for $79
Workout Summary
Onyx 5/3/1: 10-Week Strength Cycle
A four-day upper/lower rotation built on the 5/3/1 template. Each main lift waves through 5s, 3s and 1+ AMRAP weeks at a percentage of your Training Max, then deloads. Chest+shoulders share the pressing day, back+biceps share the pull day, and every session opens with a called RPE target so you never grind a bad day.
Who it's for
- Lifters who want a clear plan with zero guesswork
- Athletes returning from a layoff or chasing a new PR
- Anyone tired of stitching together random YouTube workouts
What you get
- Full week-by-week progression
- Every session with sets, reps and rest
- Substitutions from the Onyx exercise library
- Nutrition, supplementation and recovery guidance
Pre-session protocol
Warm-up · do this before every workout
Nutrition
Nutrition · Strength
Hit a daily protein target of 0.8–1 g per pound of bodyweight, anchor meals around whole-food carbs, and stay within ±300 kcal of the goal (surplus, maintenance or deficit) for the duration of the block.
Supplementation
Supplementation
Creatine monohydrate (5 g/day), a quality whey or plant protein to backfill daily protein, electrolytes around training, and vitamin D3 + magnesium for recovery.
Sleep & Recovery
Sleep & Recovery
Sleep 7–9 hours, walk 8–10k steps/day, protect one true rest day, and reduce intensity any week sleep or stress fall off a cliff.
Training Overview
Training Overview
Four training days per week: Squat, Bench, Deadlift, Overhead Press each get their own main day. Weeks cycle 5s (RPE 7), 3s (RPE 8), 5/3/1+ AMRAP (RPE 9 on the top set), then deload. Assistance work stays in the 8-12 rep range at RPE 7-8 so recovery holds up.
10 Weeks · Progression
Progression
Week 1: 65/75/85% x5 · Week 2: 70/80/90% x3 · Week 3: 75/85/95% x5/3/1+ AMRAP · Week 4 deload. Repeat the wave, add 2.5 kg (upper) / 5 kg (lower) to your Training Max each cycle. If the AMRAP set drops below the target, hold the TM the next cycle.
Weekly Schedule
Weekly Schedule
Weekly schedule
Your 7-day training split
Tap to see which day trains what
Weekly schedule
Your 7-day training split
Tap to see which day trains what
- MondaySquat Day + Lower Accessories
- TuesdayBench Day - Chest + Shoulders + Triceps
- WednesdayRest / Walk 8k · keep it easy (Zone 1, nasal-breath pace)
- ThursdayDeadlift Day + Lower Accessories
- FridayOverhead Day - Back + Biceps
- SaturdayOptional Arms + Core Pump · keep it easy (Zone 1, nasal-breath pace)
- SundayRest · optional 20–30 min walk or light mobility
Workouts
Onyx 5/3/1: 10-Week Strength Cycle
Prep tips for the week
Win the day before you step in the gym
8 quick habits that make every session count
Prep tips for the week
Win the day before you step in the gym
8 quick habits that make every session count
Shaker, belt, straps, sleeves, headphones. Zero friction in the morning = zero excuses.
Slow carb + lean protein (oats + whey, rice + chicken). Fuels heavy work without sitting heavy in the stomach.
500 ml water + a pinch of salt 30 min before training. Cramping and brain-fog usually = dehydration, not weakness.
Run the full 3-stage protocol above. Skipping it is the fastest way to leave 10% on the platform.
Weight, reps, RPE. If you don't track it, you can't progress it. Use the Onyx app or a notebook, just log.
Set the rest column as a timer on your watch. Drifting past rest kills intensity and stretches sessions 2x.
0.4 g/kg bodyweight. Whey + banana works, real meal works better. Recovery starts here.
Every 4–6 weeks drop volume 40%. Strength is built in recovery, not in extra sets.
Week 1 free preview · Weeks 2–10 unlock after purchase
Week 1 · Day 1
Squat Day
Main squat + quad/glute accessories
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Main lift (5/3/1 wave) | |||
| Barbell Back Squat | 3 | Wk1 (5s @ RPE 7): 65/75/85% × 5,5,5+ · Wk2 (3s @ RPE 8): 70/80/90% × 3,3,3+ · Wk3 (peak @ RPE 9): 75/85/95% × 5,3,1+ · Wk4 DELOAD: 40/50/60% × 5,5,5 (half effort) | 3 min |
| Accessories | |||
| Smith Machine Reverse Lunge | 3 | 10/leg @ RPE 8 | 90 sec |
| Leg Press | 3 | 10 @ RPE 8 | 90 sec |
| Seated Leg Curl | 3 | 12 @ RPE 8 | 60 sec |
| Standing Calf Raise | 4 | 12 | 45 sec |
| Hanging Leg Raise | 3 | 12 | 45 sec |
Week 1 · Day 2
Bench Day - Chest + Shoulders + Triceps
Main press + upper push
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Main lift (5/3/1 wave) | |||
| Barbell Bench Press | 3 | Wk1 (5s @ RPE 7): 65/75/85% × 5,5,5+ · Wk2 (3s @ RPE 8): 70/80/90% × 3,3,3+ · Wk3 (peak @ RPE 9): 75/85/95% × 5,3,1+ · Wk4 DELOAD: 40/50/60% × 5,5,5 | 3 min |
| Accessories | |||
| Incline Dumbbell Bench Press | 4 | 8 @ RPE 8 | 90 sec |
| Seated Dumbbell Shoulder Press | 3 | 10 @ RPE 8 | 90 sec |
| Cable Chest Fly | 3 | 12 | 60 sec |
| Dumbbell Lateral Raise | 4 | 15 | 45 sec |
| Cable Tricep Pushdown | 3 | 12 | 45 sec |
Week 1 · Day 3
Deadlift Day
Main pull + posterior chain
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Main lift (5/3/1 wave) | |||
| Barbell Deadlift | 3 | Wk1 (5s @ RPE 7): 65/75/85% × 5,5,5+ · Wk2 (3s @ RPE 8): 70/80/90% × 3,3,3+ · Wk3 (peak @ RPE 9): 75/85/95% × 5,3,1+ · Wk4 DELOAD: 40/50/60% × 5,5,5 | 3-4 min |
| Accessories | |||
| Romanian Deadlift | 3 | 8 @ RPE 8 | 2 min |
| Bulgarian Split Squat | 3 | 10/leg @ RPE 8 | 90 sec |
| Cable Pull Through | 3 | 12 | 60 sec |
| Plank | 3 | 45 sec | 45 sec |
Week 1 · Day 4
Optional · Active recoveryZone-2 Walk
Easy 30–40 min walk, outdoor or treadmill. Conversational pace, builds aerobic base and speeds recovery.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill Walking | 1 | 30–40 min | — |
| Treadmill Incline Walking | Optional finisher | 2 × 5 min @ 6% incline | 2 min |
Week 1 · Day 5
Overhead Day - Back + Biceps
Main overhead + pulling
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Main lift (5/3/1 wave) | |||
| Standing Overhead Press | 3 | Wk1 (5s @ RPE 7): 65/75/85% × 5,5,5+ · Wk2 (3s @ RPE 8): 70/80/90% × 3,3,3+ · Wk3 (peak @ RPE 9): 75/85/95% × 5,3,1+ · Wk4 DELOAD: 40/50/60% × 5,5,5 | 3 min |
| Accessories | |||
| Barbell Bent Over Row | 4 | 6 @ RPE 8 | 2 min |
| Lat Pulldown Wide Grip | 3 | 10 @ RPE 8 | 90 sec |
| Chest Supported Row Machine | 3 | 10 | 60 sec |
| Dumbbell Bicep Curl | 3 | 10 @ RPE 8 | 60 sec |
| Face Pull | 3 | 15 | 45 sec |
Week 1 · Day 6
Optional Arms + Core Pump
Skip on deload week or if fatigued
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| EZ Bar Curl | 4 | 10 @ RPE 8 | 60 sec |
| Skull Crusher | 4 | 10 @ RPE 8 | 60 sec |
| Cable Bicep Curl | 3 | 12 | 45 sec |
| Overhead Tricep Extension | 3 | 12 | 45 sec |
| Cable Lateral Raise | 3 | 15 | 45 sec |
| Hanging Leg Raise | 3 | 12 | 45 sec |
Week 1 · Day 7
Optional · Active recoveryFull Rest or Light Walk
Take the day off, or just walk 20–30 min and stretch. Recovery is when the gains happen.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill Walking | Optional | 20–30 min easy | — |
Reviews & Ratings
What athletes are saying
Reviews & Ratings
— / 5
0 reviews
Loading reviews...
FAQ
FAQ
Can I move sessions around to fit my schedule?
Yes - keep the order of training days but swap which calendar day they land on. Avoid stacking the two hardest sessions back-to-back.
What if I miss a workout?
Slide the week back by one day rather than doubling up. Recovery is the variable that creates progress.
Run this in the Onyx app
Track every set. Auto-progress every week.
This program is built right into Onyx - videos, logging, deload triggers and PR alerts.