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5/3/1 + Oly

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6 athletes joined

Program Description

Prep for untamed strength novice lw <200# Events: Circus DB 85# Axle C&P 185# alternating AMRAP Car DL: ~16” 588# Wheelbarrow: ? Natural Stone Carry ~#180 for distance Front Hold Iso 25# 60lb medball throw + chain drag

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 24, 2025 09:41
  • Last Edited
    Jun 28, 2025 04:33

Summary

Unlock your strength potential with the 5/3/1 + Oly program, a comprehensive 9-week training plan designed for serious lifters. This 4-day split combines the classic 5/3/1 strength protocol with Olympic lifting techniques, ensuring you build raw power while mastering explosive movements. Each workout features a mix of heavy lifting, supersets, and accessory work to target all major muscle groups, enhancing both strength and athleticism. Get ready to elevate your performance and achieve your lifting goals!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
3
12 reps
-
2A
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3A
Zercher Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3B
Pull-Up (Bodyweight)
3
10 reps
-
4A
Deficit Push Up
5
10 reps
-
4B
Pendlay Row
5
10 reps
RPE 7
5
Farmer's Walk (Weighted)
5
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
3
12 reps
-
2A
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3A
Zercher Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3B
Pull-Up (Bodyweight)
3
10 reps
-
4A
Deficit Push Up
5
10 reps
-
4B
Pendlay Row
5
10 reps
RPE 7
5
Farmer's Walk (Weighted)
5
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
3
12 reps
-
2A
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3A
Zercher Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3B
Pull-Up (Bodyweight)
3
10 reps
-
4A
Deficit Push Up
5
10 reps
-
4B
Pendlay Row
5
10 reps
RPE 7
5
Farmer's Walk (Weighted)
5
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
3
12 reps
-
2A
Overhead Press (Barbell)
3
5 reps
60%
3A
Zercher Squat (Barbell)
3
5 reps
60%
3B
Pull-Up (Bodyweight)
3
10 reps
-
4A
Deficit Push Up
5
10 reps
-
4B
Pendlay Row
5
10 reps
RPE 7
5
Farmer's Walk (Weighted)
5
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
3
12 reps
-
2A
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3A
Zercher Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3B
Pull-Up (Bodyweight)
3
10 reps
-
4A
Deficit Push Up
5
10 reps
-
4B
Pendlay Row
5
10 reps
RPE 7
5
Farmer's Walk (Weighted)
5
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
3
12 reps
-
2A
Overhead Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3A
Zercher Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
3B
Pull-Up (Bodyweight)
3
10 reps
-
4A
Deficit Push Up
5
10 reps
-
4B
Pendlay Row
5
10 reps
RPE 7
5
Farmer's Walk (Weighted)
5
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
3
12 reps
-
2A
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3A
Zercher Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
3B
Pull-Up (Bodyweight)
3
10 reps
-
4A
Deficit Push Up
5
10 reps
-
4B
Pendlay Row
5
10 reps
RPE 7
5
Farmer's Walk (Weighted)
5
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
3
12 reps
-
2A
Overhead Press (Barbell)
3
5 reps
60%
3A
Zercher Squat (Barbell)
3
5 reps
60%
3B
Pull-Up (Bodyweight)
3
10 reps
-
4A
Deficit Push Up
5
10 reps
-
4B
Pendlay Row
5
10 reps
RPE 7
5
Farmer's Walk (Weighted)
5
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Band Pull Apart
3
12 reps
-
2A
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3A
Zercher Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
3B
Pull-Up (Bodyweight)
3
10 reps
-
4A
Deficit Push Up
5
10 reps
-
4B
Pendlay Row
5
10 reps
RPE 7
5
Farmer's Walk (Weighted)
5
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Pullover (EZ Bar)
5
10 reps
RPE 7
2B
Skull Crusher (Barbell)
5
10 reps
RPE 7
3A
Single Leg Romanian Deadlift
4
10 reps
RPE 7
3B
Hammer Curl
4
10 reps
RPE 7
4
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
70%
2A
Pullover (EZ Bar)
5
10 reps
RPE 7
2B
Skull Crusher (Barbell)
5
10 reps
RPE 7
3A
Single Leg Romanian Deadlift
4
10 reps
RPE 7
3B
Hammer Curl
4
10 reps
RPE 7
4
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2A
Pullover (EZ Bar)
5
10 reps
RPE 7
2B
Skull Crusher (Barbell)
5
10 reps
RPE 7
3A
Single Leg Romanian Deadlift
4
10 reps
RPE 7
3B
Hammer Curl
4
10 reps
RPE 7
4
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
3
5 reps
60%
2A
Pullover (EZ Bar)
5
10 reps
RPE 7
2B
Skull Crusher (Barbell)
5
10 reps
RPE 7
3A
Single Leg Romanian Deadlift
4
10 reps
RPE 7
3B
Hammer Curl
4
10 reps
RPE 7
4
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Pullover (EZ Bar)
5
10 reps
RPE 7
2B
Skull Crusher (Barbell)
5
10 reps
RPE 7
3A
Single Leg Romanian Deadlift
4
10 reps
RPE 7
3B
Hammer Curl
4
10 reps
RPE 7
4
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
70%
2A
Pullover (EZ Bar)
5
10 reps
RPE 7
2B
Skull Crusher (Barbell)
5
10 reps
RPE 7
3A
Single Leg Romanian Deadlift
4
10 reps
RPE 7
3B
Hammer Curl
4
10 reps
RPE 7
4
Deadlift (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2A
Pullover (EZ Bar)
5
10 reps
RPE 7
2B
Skull Crusher (Barbell)
5
10 reps
RPE 7
3A
Single Leg Romanian Deadlift
4
10 reps
RPE 7
3B
Hammer Curl
4
10 reps
RPE 7
4
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
3
5 reps
60%
2A
Pullover (EZ Bar)
5
10 reps
RPE 7
2B
Skull Crusher (Barbell)
5
10 reps
RPE 7
3A
Single Leg Romanian Deadlift
4
10 reps
RPE 7
3B
Hammer Curl
4
10 reps
RPE 7
4
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2A
Pullover (EZ Bar)
5
10 reps
RPE 7
2B
Skull Crusher (Barbell)
5
10 reps
RPE 7
3A
Single Leg Romanian Deadlift
4
10 reps
RPE 7
3B
Hammer Curl
4
10 reps
RPE 7
4
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
3-5 reps
85%
2
Zercher Walks
3
1 mins
-
3
Sandbag To Shoulder
3
5 reps
-
4
Dumbell Push Jerk
1
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
AMRAP
85%
2
Zercher Walks
3
1 mins
-
3
Sandbag To Shoulder
3
5 reps
-
4
Dumbell Push Jerk
3
5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
3-5 reps
85%
2
Zercher Walks
3
1 mins
-
3
Sandbag To Shoulder
3
5 reps
-
4
Dumbell Push Jerk
1
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
AMRAP
85%
2
Zercher Walks
3
1 mins
-
3
Sandbag To Shoulder
3
5 reps
-
4
Dumbell Push Jerk
3
5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
3-5 reps
85%
2
Zercher Walks
3
1 mins
-
3
Sandbag To Shoulder
3
5 reps
-
4
Dumbell Push Jerk
1
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
AMRAP
85%
2
Zercher Walks
3
1 mins
-
3
Sandbag To Shoulder
3
5 reps
-
4
Dumbell Push Jerk
3
5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
3-5 reps
85%
2
Zercher Walks
3
1 mins
-
3
Sandbag To Shoulder
3
5 reps
-
4
Dumbell Push Jerk
1
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
AMRAP
85%
2
Zercher Walks
3
1 mins
-
3
Sandbag To Shoulder
3
5 reps
-
4
Dumbell Push Jerk
3
5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Press
3
3-5 reps
85%
2
Zercher Walks
3
1 mins
-
3
Sandbag To Shoulder
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
10 reps
-
2
Snatch (Barbell)
1
1
3
2 reps
2 reps
2 reps
65%
70%
75%
3
Clean and Jerk
2
2
2
1 reps
1 reps
1 reps
70%
75%
80%
4
Clean Pull
1
1
2
3 reps
3 reps
3 reps
75%
78%
80%
5
Deficit Pendlay Row
3
8 reps
RPE 8
6
Stiff Leg Zercher Deadlift
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
10 reps
-
2
Snatch (Barbell)
1
1
3
2 reps
2 reps
2 reps
65%
70%
75%
3
Clean and Jerk
2
2
2
1 reps
1 reps
1 reps
70%
75%
80%
4
Clean Pull
1
1
2
3 reps
3 reps
3 reps
75%
78%
80%
5
Deficit Pendlay Row
3
8 reps
RPE 8
6
Stiff Leg Zercher Deadlift
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
10 reps
-
2
Snatch (Barbell)
1
1
3
2 reps
2 reps
2 reps
65%
70%
75%
3
Clean and Jerk
2
2
2
1 reps
1 reps
1 reps
70%
75%
80%
4
Clean Pull
1
1
2
3 reps
3 reps
3 reps
75%
78%
80%
5
Deficit Pendlay Row
3
8 reps
RPE 8
6
Stiff Leg Zercher Deadlift
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
10 reps
-
2
Snatch (Barbell)
1
1
3
2 reps
2 reps
2 reps
65%
70%
75%
3
Clean and Jerk
2
2
2
1 reps
1 reps
1 reps
70%
75%
80%
4
Clean Pull
1
1
2
3 reps
3 reps
3 reps
75%
78%
80%
5
Deficit Pendlay Row
3
8 reps
RPE 8
6
Stiff Leg Zercher Deadlift
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
10 reps
-
2
Snatch (Barbell)
1
1
3
2 reps
2 reps
2 reps
65%
70%
75%
3
Clean and Jerk
2
2
2
1 reps
1 reps
1 reps
70%
75%
80%
4
Clean Pull
1
1
2
3 reps
3 reps
3 reps
75%
78%
80%
5
Deficit Pendlay Row
3
8 reps
RPE 8
6
Stiff Leg Zercher Deadlift
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
10 reps
-
2
Snatch (Barbell)
1
1
3
2 reps
2 reps
2 reps
65%
70%
75%
3
Clean and Jerk
2
2
2
1 reps
1 reps
1 reps
70%
75%
80%
4
Clean Pull
1
1
2
3 reps
3 reps
3 reps
75%
78%
80%
5
Deficit Pendlay Row
3
8 reps
RPE 8
6
Stiff Leg Zercher Deadlift
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
10 reps
-
2
Snatch (Barbell)
1
1
3
2 reps
2 reps
2 reps
65%
70%
75%
3
Clean and Jerk
2
2
2
1 reps
1 reps
1 reps
70%
75%
80%
4
Clean Pull
1
1
2
3 reps
3 reps
3 reps
75%
78%
80%
5
Deficit Pendlay Row
3
8 reps
RPE 8
6
Stiff Leg Zercher Deadlift
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
3
10 reps
-
2
Snatch (Barbell)
1
1
3
2 reps
2 reps
2 reps
65%
70%
75%
3
Clean and Jerk
2
2
2
1 reps
1 reps
1 reps
70%
75%
80%
4
Clean Pull
1
1
2
3 reps
3 reps
3 reps
75%
78%
80%
5
Deficit Pendlay Row
3
8 reps
RPE 8
6
Stiff Leg Zercher Deadlift
3
12 reps
RPE 6
Week 1
1 / 9 Weeks
Day 1
1A
Band Pull Apart
3 Sets
12 Reps
-
2A
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3A
Zercher Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
3B
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
4A
Deficit Push Up
5 Sets
10 Reps
-
4B
Pendlay Row
5 Sets
10 Reps
@7
5
Farmer's Walk (Weighted)
5 Sets
1 mins
-
Day 2
1
Clean (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2A
Pullover (EZ Bar)
5 Sets
10 Reps
@7
2B
Skull Crusher (Barbell)
5 Sets
10 Reps
@7
3A
Single Leg Romanian Deadlift
4 Sets
10 Reps
@7
3B
Hammer Curl
4 Sets
10 Reps
@7
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
Day 3
1
Clean and Press
3 Sets
3-5 Reps
85%
2
Zercher Walks
3 Sets
1 mins
-
3
Sandbag To Shoulder
3 Sets
5 Reps
-
4
Dumbell Push Jerk
1 Set
@9
Day 4
1
Jump Squat
3 Sets
10 Reps
-
2
Snatch (Barbell)
1 Set
1 Set
3 Sets
2 Reps
2 Reps
2 Reps
65%
70%
75%
3
Clean and Jerk
2 Sets
2 Sets
2 Sets
1 Reps
1 Reps
1 Reps
70%
75%
80%
4
Clean Pull
1 Set
1 Set
2 Sets
3 Reps
3 Reps
3 Reps
75%
78%
80%
5
Deficit Pendlay Row
3 Sets
8 Reps
@8
6
Stiff Leg Zercher Deadlift
3 Sets
12 Reps
@6