Workout Routine

Free

XYZ Big B00ty Buttlift Worxxxout 2: Leg/Push/Pull

by kah0079!

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Starting TM is 90% of 1RM.

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

Workouts

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
6
90 sec
2
85% 1RM
130 lbs
6 +
amrap
90 sec
3
85% 1RM
130 lbs
6 +
amrap
90 sec
4
85% 1RM
130 lbs
6 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 10 lbs
Extra 3+ reps, increase 1RM by 20 lbs

squat

4×6+

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
12
60 sec
2
70% 1RM
105 lbs
12
60 sec
3
70% 1RM
105 lbs
12 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 10 lbs
Extra 3+ reps, increase 1RM by 20 lbs

romanian deadlift

3×12+

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8
60 sec
2
80% 1RM
20 lbs
8
60 sec
3
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2 lbs
Extra 3+ reps, increase 1RM by 4 lbs

goblet squat

3×8+

leg press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
85 lbs
10
60 sec
2
75% 1RM
85 lbs
10
60 sec
3
75% 1RM
85 lbs
10 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 10 lbs
Extra 3+ reps, increase 1RM by 20 lbs

leg press

3×10+

Stair Mstr.

Set
Time
Rest time
1
300 sec
10 sec

Stair Mstr.

1×300 s

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8
90 sec
2
80% 1RM
20 lbs
8
90 sec
3
80% 1RM
20 lbs
8
90 sec
4
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 11 lbs
Extra 3+ reps, increase 1RM by 22 lbs

bench press

4×8+

rotational overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8
60 sec
2
80% 1RM
20 lbs
8
60 sec
3
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2 lbs
Extra 3+ reps, increase 1RM by 4 lbs

rotational overhead press

3×8+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
12
60 sec
2
75% 1RM
34 lbs
12
60 sec
3
75% 1RM
34 lbs
12 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2 lbs
Extra 3+ reps, increase 1RM by 4 lbs

tricep pushdown

3×12+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
12
60 sec
2
75% 1RM
19 lbs
12
60 sec
3
75% 1RM
19 lbs
12 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2 lbs
Extra 3+ reps, increase 1RM by 4 lbs

lateral raise

3×12+

farmer's carry

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
25 lbs
1
30 sec
2
100% 1RM
25 lbs
1
30 sec
3
100% 1RM
25 lbs
1 +
amrap
Prog. Overload
30 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 0-2 reps, increase 1RM by 10 lbs
Extra 3+ reps, increase 1RM by 4 lbs

farmer's carry

3×1+

Pull

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
5
90 sec
2
85% 1RM
130 lbs
5
90 sec
3
85% 1RM
130 lbs
5 +
amrap
Prog. Overload
90 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 10 lbs
Extra 3+ reps, increase 1RM by 20 lbs

deadlift

3×5+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
12
60 sec
2
75% 1RM
34 lbs
12
60 sec
3
75% 1RM
34 lbs
12 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2 lbs
Extra 3+ reps, increase 1RM by 4 lbs

lat pulldown

3×12+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
60 sec
2
70% 1RM
31 lbs
12
60 sec
3
70% 1RM
31 lbs
12 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, 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

seated cable row

3×12+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8
0 sec
2
40% 1RM
10 lbs
12 +
amrap
90 sec
3
80% 1RM
20 lbs
8
0 sec
4
40% 1RM
10 lbs
12 +
amrap
90 sec
5
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
0 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, 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
6
40% 1RM
10 lbs
12 +
amrap
90 sec

hammer curl

6 sets

plank

Set
Time
Rest time
1
60 sec
30 sec
2
60 sec
30 sec
3
60 sec
30 sec

plank

3×60 s