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BOAS
General
Intermediate
Body
Plan Details
The BOAS routine by drbrik is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Singles - 1x5 warmup weight 50% previous 1RM. Add 10kg and do single. Repeat singles til reach limit. Next perform 10 singles at 90% of todays 1RM. 5x5+singles - 1x5 warmup weight 50% previous 1RM. Add 20kg and do 1x5. Repeat add and 1x5 for 3 more sets. Add 5kg and do single. Repeat to limit. Supplementals - 3 sets 12 reps. Increase weight if you can do 12 reps on 3rd set. Body Weight Days - Perform exercises to near failure and repeat after 60 sec rest til rep goal is reached.
Routine detail
Any
Deadlift 5x5 Day
Est. 36 min
5 exercises
Deadlift 5x5
8 Sets x 5 Reps
Barbell Push Press
8 Sets x 5 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Any
Deadlift Single Day
Est. 40 min
5 exercises
Deadlift Singles
20 Sets x 1 Reps
Barbell Military Press
8 Sets x 5 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Any
Single Squat Day
Est. 43 min
6 exercises
Squat Singles
20 Sets x 1 Reps
Wide Grip Barbell Press to the Neck on the Smith Machine
5 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Any
Squat 5x5 Day
Est. 36 min
6 exercises
Squats 5x5
8 Sets x 5 Reps
Wide Grip Barbell Press to the Neck on the Smith Machine
5 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Any
Bodyweight pushup day
Est. 66 min
1 exercise
Push-Up
10 Sets x 100 Reps
Any
Bodyweight pullup day
Est. 23 min
1 exercise
Pull-Up
10 Sets x 20 Reps
