Booze's 5/3/1 - JEFIT

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Booze's 5/3/1 - JEFIT

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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 Demonstration

Downward Facing Dog

3 Sets x 1 Reps

Upward Facing Dog Demonstration

Upward Facing Dog

3 Sets x 1 Reps

Plank Walk Up Demonstration

Plank Walk Up

2 Sets x 2 Reps

Bodyweight Side Lunge Demonstration

Bodyweight Side Lunge

1 Set x 10 Reps

Single Leg RDL Demonstration

Single Leg RDL

1 Set x 10 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 12 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 12 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 12 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 12 Reps

Day 2

Shoulders

Est. 50 min

7 exercises

Push-Up Demonstration

Push-Up

1 Set x 15 Reps

Barbell Military Press Demonstration

Barbell Military Press

5 Sets x 10 Reps

Barbell Military Press Demonstration

Barbell Military Press

3 Sets x 5 Reps

Dumbbell Rear Delt Rotation Demonstration

Dumbbell Rear Delt Rotation

3 Sets x 12 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 12 Reps

Dumbbell Alternating Deltoid Raise Demonstration

Dumbbell Alternating Deltoid Raise

3 Sets x 12 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

3 Sets x 12 Reps

Day 3

Cardio + Abs

Est. 76 min

6 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Leg Raise Demonstration

Leg Raise

4 Sets x 15 Reps

Sit-Up Demonstration

Sit-Up

4 Sets x 15 Reps

Plank Demonstration

Plank

3 Sets

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

3 Sets x 15 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 20 Reps

Day 4

Legs

Est. 58 min

8 exercises

Bodyweight Wall Squat Demonstration

Bodyweight Wall Squat

3 Sets x 10 Reps

Barbell Squat Demonstration

Barbell Squat

5 Sets x 10 Reps

Barbell Squat Demonstration

Barbell Squat

3 Sets x 5 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 12 Reps

Hip Abduction Demonstration

Hip Abduction

3 Sets x 12 Reps

Hip Adduction Demonstration

Hip Adduction

3 Sets x 12 Reps

Day 5

Chest + Triceps

Est. 65 min

9 exercises

Push-Up Demonstration

Push-Up

1 Set x 15 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 10 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 5 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Machine Dip Demonstration

Machine Dip

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 12 Reps

Day 6

Glutes, Cardio + Abs

Est. 69 min

9 exercises

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 15 Reps

Glute Kickback (Kneeling) Demonstration

Glute Kickback (Kneeling)

3 Sets x 15 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

3 Sets x 15 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

3 Sets x 15 Reps

Air Bike Demonstration

Air Bike

3 Sets x 20 Reps

Seated Leg Tuck Demonstration

Seated Leg Tuck

3 Sets x 15 Reps

Decline Bench Weighted Twist Demonstration

Decline Bench Weighted Twist

3 Sets x 20 Reps

V-Up Demonstration

V-Up

3 Sets x 20 Reps

Plank Demonstration

Plank

3 Sets