Booze's 5/3/1
General
Intermediate
Body
Plan Details
The Booze's 5/3/1 routine by AmandaBooze is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
5/3/1 progression to focus on building up the core compound movements. Adapted from T-Nation's 5/3/1 with a mix of accessory exercises. Schedule Outline: Day 1: Deadlift (Back + Biceps) Day 2: Overhead Press (Shoulders) Day 3: Cardio + Abs Day 4: Squat (Legs) Day 5: Bench (Chest + Triceps) Day 6: Glutes, Cardio + Abs Set 1 | Set 2 | Set 3 week 1 3 x 5 (S3=5+)| 65% x 5| 75% x 5| 85% x 5+| week 2 3 x 3 (S3=3+)| 70% x 3| 80% x 3| 90% 3+| week 3 3 x 5, 3, 1| 75% x 5| 85% x 3| 95% 1+| week 4 deload| 40% x 5| 50% x 5| 60% x 5| * add 5 lbs to 1RM upper body monthly * add 10 lbs to 1RM lower body monthly 3-5 min rest for compound lifts 1-2 min rest for accessory lifts Compound Lifts will be executed as follows: Reps (% of 1RM) Deadlift 1: 10 (50%) 8 (60%) 6 (70%) 4 (80%) 2 (90%) Deadlift 2: 3 x 5 (65%, 75%, 80%) Overhead Press 1: 10 (50%) 8 (60%) 6 (70%) 4 (80%) 2 (90%) Overhead Press 2: 3 x 5 (65%, 75%, 80%) Squat 1: 10 (50%) 8 (60%) 6 (70%) 4 (80%) 2 (90%) Squat 2: 3 x 5 (65%, 75%, 80%) Bench 1: 10 (50%) 8 (60%) 6 (70%) 4 (80%) 2 (90%) Bench 2: 3 x 5 (65%, 75%, 80%)
Routine detail
Day 1
Back + Biceps
Est. 70 min
12 exercises
Downward Facing Dog
3 Sets x 1 Reps
Upward Facing Dog
3 Sets x 1 Reps
Plank Walk Up
2 Sets x 2 Reps
Bodyweight Side Lunge
1 Set x 10 Reps
Single Leg RDL
1 Set x 10 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Day 2
Shoulders
Est. 50 min
7 exercises
Push-Up
1 Set x 15 Reps
Barbell Military Press
5 Sets x 10 Reps
Barbell Military Press
3 Sets x 5 Reps
Dumbbell Rear Delt Rotation
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Day 3
Cardio + Abs
Est. 76 min
6 exercises
Elliptical Training
1 Set
Leg Raise
4 Sets x 15 Reps
Sit-Up
4 Sets x 15 Reps
Plank
3 Sets
Parallel Bar Hip Raise
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Day 4
Legs
Est. 58 min
8 exercises
Bodyweight Wall Squat
3 Sets x 10 Reps
Barbell Squat
5 Sets x 10 Reps
Barbell Squat
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Hip Abduction
3 Sets x 12 Reps
Hip Adduction
3 Sets x 12 Reps
Day 5
Chest + Triceps
Est. 65 min
9 exercises
Push-Up
1 Set x 15 Reps
Barbell Bench Press
5 Sets x 10 Reps
Barbell Bench Press
3 Sets x 5 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Day 6
Glutes, Cardio + Abs
Est. 69 min
9 exercises
Barbell Hip Thrust
3 Sets x 15 Reps
Glute Kickback
3 Sets x 15 Reps
Kettlebell Goblet Squat
3 Sets x 15 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Air Bike
3 Sets x 20 Reps
Seated Leg Tuck
3 Sets x 15 Reps
Decline Bench Weighted Twist
3 Sets x 20 Reps
V-Up
3 Sets x 20 Reps
Plank
3 Sets
