BOAS

Plan Details

The BOAS routine by drbrik is a 6 day workout plan. It is a intermediate level plan to achieve general fitness goals.

Plan Description

Singles - 1x5 warmup weight 50% previous 1RM. Add 10kg and do single. Repeat singles til reach limit... Read More

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.