Workout Routine

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

by kah0079!

Starting TM is 90% of 1RM.

Workouts

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
6
90 sec
2
85% 1RM
6 +
amrap
90 sec
3
85% 1RM
6 +
amrap
90 sec
4
85% 1RM
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 5 kg
Extra 3+ reps, increase 1RM by 10 kg

squat

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
60 sec
2
70% 1RM
12
60 sec
3
70% 1RM
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 kg
Extra 3+ reps, increase 1RM by 10 kg

romanian deadlift

3 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8
60 sec
2
80% 1RM
8
60 sec
3
80% 1RM
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 1 kg
Extra 3+ reps, increase 1RM by 2 kg

goblet squat

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
60 sec
2
75% 1RM
10
60 sec
3
75% 1RM
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 5 kg
Extra 3+ reps, increase 1RM by 10 kg

leg press

3 sets

Stair Mstr.

Set
Intensity
Weight
Reps
Rest time
1
10 sec

Stair Mstr.

1 sets

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8
90 sec
2
80% 1RM
8
90 sec
3
80% 1RM
8
90 sec
4
80% 1RM
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 5 kg
Extra 3+ reps, increase 1RM by 10 kg

bench press

4 sets

rotational overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8
60 sec
2
80% 1RM
8
60 sec
3
80% 1RM
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 1 kg
Extra 3+ reps, increase 1RM by 2 kg

rotational overhead press

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
12
60 sec
2
75% 1RM
12
60 sec
3
75% 1RM
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 1 kg
Extra 3+ reps, increase 1RM by 2 kg

tricep pushdown

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
12
60 sec
2
75% 1RM
12
60 sec
3
75% 1RM
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 1 kg
Extra 3+ reps, increase 1RM by 2 kg

lateral raise

3 sets

farmer's carry

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
1
30 sec
2
100% 1RM
1
30 sec
3
100% 1RM
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 4.5 kg
Extra 3+ reps, increase 1RM by 2 kg

farmer's carry

3 sets

Pull

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
5
90 sec
2
85% 1RM
5
90 sec
3
85% 1RM
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 5 kg
Extra 3+ reps, increase 1RM by 10 kg

deadlift

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
12
60 sec
2
75% 1RM
12
60 sec
3
75% 1RM
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 1 kg
Extra 3+ reps, increase 1RM by 2 kg

lat pulldown

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
60 sec
2
70% 1RM
12
60 sec
3
70% 1RM
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 2.5 kg
Extra 3+ reps, increase 1RM by 4.5 kg

seated cable row

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8
0 sec
2
40% 1RM
12 +
amrap
90 sec
3
80% 1RM
8
0 sec
4
40% 1RM
12 +
amrap
90 sec
5
80% 1RM
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 2.5 kg
Extra 3+ reps, increase 1RM by 4.5 kg
6
40% 1RM
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 sets