Workout Routine

Free

Full Booty 5/3/1

by townsc01

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Barbell Full Body Split across 2 days for a juicy butt

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

First Squat Day

squat

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
70 lbs
5
90 sec
2
55% 1RM
85 lbs
5
90 sec
3
65% 1RM
100 lbs
5
180 sec
4
70% 1RM
105 lbs
5
180 sec
5
75% 1RM
115 lbs
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 5.51 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

squat

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
70 lbs
5
90 sec
2
55% 1RM
85 lbs
5
90 sec
3
65% 1RM
100 lbs
5
180 sec
4
70% 1RM
105 lbs
5
180 sec
5
75% 1RM
115 lbs
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0 lbs
Extra 3+ reps, increase 1RM by 0 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 5.51 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

5 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

seated cable row

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

leg curl

3 sets

First Hip Thrust Day

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
70 lbs
5
90 sec
2
55% 1RM
85 lbs
5
90 sec
3
65% 1RM
100 lbs
5
180 sec
4
70% 1RM
105 lbs
5
180 sec
5
75% 1RM
115 lbs
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 5.51 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

hip thrust

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
70 lbs
5
90 sec
2
55% 1RM
85 lbs
5
90 sec
3
65% 1RM
100 lbs
5
180 sec
4
70% 1RM
105 lbs
5
180 sec
5
75% 1RM
115 lbs
5 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 5.51 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

overhead press

5 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

lat pulldown

3 sets

Hip Abduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

Hip Abduction

3 sets

Hip Adduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

Hip Adduction

3 sets

Second Squat Day

squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
5
90 sec
2
60% 1RM
90 lbs
5
90 sec
3
70% 1RM
105 lbs
3
180 sec
4
75% 1RM
115 lbs
3
180 sec
5
80% 1RM
120 lbs
3 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 5.51 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

squat

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
5
90 sec
2
60% 1RM
90 lbs
5
90 sec
3
70% 1RM
105 lbs
3
180 sec
4
75% 1RM
115 lbs
3
180 sec
5
80% 1RM
120 lbs
3 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 5.51 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

5 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

seated cable row

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

leg curl

3 sets

Second Hip Thrust Day

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
5
90 sec
2
60% 1RM
90 lbs
5
90 sec
3
70% 1RM
105 lbs
3
180 sec
4
75% 1RM
115 lbs
3
180 sec
5
80% 1RM
120 lbs
3 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 5.51 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

hip thrust

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
5
90 sec
2
60% 1RM
90 lbs
5
90 sec
3
70% 1RM
105 lbs
3
180 sec
4
75% 1RM
115 lbs
3
180 sec
5
80% 1RM
120 lbs
3 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 5.51 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

overhead press

5 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
0
90 sec

lat pulldown

3 sets

Hip Abduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

Hip Abduction

3 sets

Hip Adduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

Hip Adduction

3 sets

Third Squat Day

squat

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
5
90 sec
2
65% 1RM
100 lbs
5
90 sec
3
75% 1RM
115 lbs
5
180 sec
4
80% 1RM
120 lbs
3
180 sec
5
85% 1RM
130 lbs
1 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 5.51 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

squat

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
5
90 sec
2
65% 1RM
100 lbs
5
90 sec
3
75% 1RM
115 lbs
5
90 sec
4
80% 1RM
120 lbs
3
180 sec
5
85% 1RM
130 lbs
1 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 5.51 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

5 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

seated cable row

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

leg curl

3 sets

Third Hip Thrust Day

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
5
90 sec
2
65% 1RM
100 lbs
5
90 sec
3
75% 1RM
115 lbs
5
180 sec
4
80% 1RM
120 lbs
3
180 sec
5
85% 1RM
130 lbs
1 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 5.51 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

hip thrust

5 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
5
90 sec
2
65% 1RM
100 lbs
5
90 sec
3
75% 1RM
115 lbs
5
180 sec
4
80% 1RM
120 lbs
3
180 sec
5
85% 1RM
130 lbs
1 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 5.51 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

overhead press

5 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

lat pulldown

3 sets

Hip Abduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

Hip Abduction

3 sets

Hip Adduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

Hip Adduction

3 sets