Hybrid 5/3/1 Full Body
O'Brien Strength & Conditioning
Hybrid 5/3/1 Full Body brings the simple to follow concepts of Jim Wendler's 5/3/1 system and bridges it with full body with optimal conditioning. If you are an intermediate to advanced gym goer or home gym fanatic and looking to get strong AF in the 4 main compound lifts, plus build muscle in a full body scheme, this could be for you!
Over the course of 12 weeks, you will progress through cycles focusing on the squat, bench press, deadlift, and overhead press using the 5/3/1 protocol. Each main lift is trained once per week, with rep schemes that vary over three-week waves to progressively build strength and volume.
The program features four main lifting days per week, with two additional conditioning sessions to improve work capacity and aid in recovery. Accessory work is included to target weak points, and a final week is dedicated to testing max lifts to gauge progress.
Conditioning
A
5/3/1 Squat Warm-up
No more than 10 minutes. Perform as a circuit or individually. Shinbox Sitting Body Squats 2-3x15-25 Push-ups 2-3x10-15 Band pull-a-parts 2-3x25 Jump variation 3x3: box jumps, squat jumps, depth jumps, etc
B
Back Squat - Barbell
10, 8, 5, 5, 5
C1
Chest Supported DB Rows
4 x 12
C2
Hip Thrust - Single Leg
4 x 20
C3
Alternating DB Chest Press
4 x 12
D1
Kneeling Banded Crunches
3 x 25
D2
Incline Low Trap Raises
3 x 25
Conditioning
A
5/3/1 Bench Press Warm-up
No longer than 10 minutes. Perform as a circuit or individually. Kneeling T-Spine Rotations 10x ea Banded Rows 2-3x25 Flat Bench DB Chest Press (light weight) 2-3x25 Glute bridges 2-3x25 Band assisted plyo push-up 3x3
B
Bench Press - Barbell
10, 8, 5, 5, 5
C1
Trap Bar RDLs
4 x 8
C2
Chin-ups
4 x MAX
C3
Staggered Goblet Squat
4 x 12
D1
High Incline DB Lateral Raise
3 x 12
D2
Tate Press
3 x 12
Circuit
A
30-40min Bike 15s Mod-hard/45s easy Every 10 minute mark complete (10', 20', 30' 40'): 10x KB Swings 10x Belt Squats 10x V-Ups
B1
Band Tricep Pushdown
3 x 30
B2
Banded Bicep Curl
3 x MAX
Conditioning
A
5/3/1 Deadlift Warm-up
Greatest Stretch in the World 5x ea Glute Bridges 2-3x25 Banded Straight Arm Pulldown 2-3x25 KB Deadlift 3x10 Heavy KB Swings 2x10 OR Sprints 10-20yd 3-4x
B
Deadlift - Sumo Stance
10, 8, 5, 5, 5
C1
TRX Inverted Row
4 x 10
C2
Skater Squats
4 x 8
C3
Alternating DB Shoulder Press
4 x 8
D
Swiss Ball Stir the Pot
3 x 15
Conditioning
A
5/3/1 Overhead Press Warm-up
Less than 10 minutes. Perform as a circuit or individually. 1/2 Kneeling T-Spine Open Books 10x ea Banded Face Pull-a-Parts 2-3x25 Walking Lunge with Trunk Rotation 2-3x10 Single Arm Overhead Carry 1x100ft each Barbell or DB Single Arm Push Press 3x3
B
Barbell Overhead Press
10, 8, 5, 5, 5
C1
Staggered Stance DB RDL
4 x 8
C2
Feet Elevated Pull-up
4 x MAX
C3
Close Grip Bench Press
4 x 8
D1
KB Bicep Curls
3 x MAX
D2
KB Overhead Tricep Extension
3 x MAX
Circuit
A
30min Bike Every 15 minute mark (15', 30') complete: Walking lunges 20x Offset carry 100ft Banded Pull-a-part 25x
Circuit
B
10min EMOM 30s work/30s rest Jump rope
C
Reverse Crunches
3 x MAX
Trevor O'Brien, MS, AT, CSCS
An Athletic Trainer for 11 years and a Certified Strength & Conditioning Specialist, Trevor's programs are results driven with an emphasis on sustainability. When not in his garage gym he's spending time with his wife and kids.
5/3/1 is one of the easiest programming systems to follow because it guarantees progressive overload week to week. Combine that with a full body approach to build muscle and burn fat, I bet you'll be happy with your end result!
Get Hybrid 5/3/1 Full Body
Ryan
Physical Therapist. Former CrossFit goer
Verified Athlete""I think by Christmas I might be able to break a watermelon with my thighs"."
