Onyx 5/3/1: 10-Week Strength Cycle
Wave-loaded 5/3/1 built around squat, bench, deadlift and overhead press.
Adds the plan to My Library so you can check off each day as you train.
Goal
Add real weight to the big four lifts
Duration
10 Weeks
Frequency
4 days/wk
Level
Intermediate
Full program
Premium$9.99 / month
All Access subscription — unlocks every program and meal plan. Cancel anytime.
- 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
Prefer to buy once? Get lifetime 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 | 5 → 3 → 1+ (RPE 7 → 8 → 9, Wk4 deload) | 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 | 5 → 3 → 1+ (RPE 7 → 8 → 9, Wk4 deload) | 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 | 5 → 3 → 1+ (RPE 7 → 8 → 9, Wk4 deload) | 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 |
| Sit Ups | 3 | 20 | 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 | 5 → 3 → 1+ (RPE 7 → 8 → 9, Wk4 deload) | 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 | — |
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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.