Booze's 5/3/1

Plan Details

The Booze's 5/3/1 routine by AmandaBooze is a 6 day workout plan. It is a intermediate level plan to achieve general fitness goals.

Plan Description

5/3/1 progression to focus on building up the core compound movements. Adapted from T-Nation's 5/3/... Read More

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%)