Program Description
Use 92.5−95% (depending on intensity) of your real 1 rep max as input for training max.
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding, Bodybuilding, Powerlifting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout120 minutes
- CreatedJun 21, 2024 04:05
- Last EditedJun 18, 2025 09:17

Summary
Unlock your strength potential with the 5/3/1 BS ULU program, a comprehensive 6-week training plan designed for dedicated lifters. This 5-day-a-week regimen focuses on progressive overload through compound lifts like the bench press and squat, combined with accessory movements to enhance muscle growth and stability. Tailored for those ready to push their limits, you'll build power and endurance while mastering essential techniques in a full gym setting. Get ready to transform your physique and elevate your performance!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
5 reps
5 reps
5 reps
70%
80%
90%
2
Pull-Up (Weighted)
2
1
6 reps
8 reps
82.5%
75%
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 9
4
Incline Chest Press (Machine)
3
10-12 reps
RPE 8-9
5
Reverse Pec Deck
3
8-10 reps
RPE 8-9
6
Dip (Bodyweight)
2
AMRAP
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
5 reps
5 reps
5 reps
65%
75%
85%
2
Pull-Up (Weighted)
2
1
6 reps
8 reps
83.7%
75%
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 9
4
Incline Chest Press (Machine)
3
10-12 reps
RPE 8-9
5
Reverse Pec Deck
3
8-10 reps
RPE 8-9
6
Dip (Bodyweight)
2
AMRAP
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
5 reps
5 reps
5 reps
75%
85%
95%
2
Pull-Up (Weighted)
1
1
1
5-6 reps
6-7 reps
7-8 reps
85%
83.7%
75%
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 9
4
Incline Chest Press (Machine)
3
10-12 reps
RPE 8-9
5
Reverse Pec Deck
3
8-10 reps
RPE 8-9
6
Dip (Bodyweight)
2
AMRAP
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
5 reps
5 reps
5 reps
70%
80%
90%
2
Pull-Up (Weighted)
1
1
1
6-7 reps
6-7 reps
7-8 reps
85%
83.7%
75%
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 9
4
Incline Chest Press (Machine)
3
10-12 reps
RPE 8-9
5
Reverse Pec Deck
3
8-10 reps
RPE 8-9
6
Dip (Bodyweight)
2
AMRAP
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
5 reps
5 reps
5 reps
65%
75%
85%
2
Pull-Up (Weighted)
1
1
1
8-10 reps
6-7 reps
7-8 reps
80%
83.7%
75%
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
4
Incline Chest Press (Machine)
3
10-12 reps
RPE 8-9
5
Reverse Pec Deck
3
8-10 reps
RPE 8-9
6
Dip (Bodyweight)
2
AMRAP
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
5 reps
5 reps
5 reps
75%
85%
95%
2
Pull-Up (Weighted)
1
1
1
8-10 reps
6-7 reps
7-8 reps
80%
83.7%
75%
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
4
Incline Chest Press (Machine)
3
10-12 reps
RPE 8-9
5
Reverse Pec Deck
3
8-10 reps
RPE 8-9
6
Dip (Bodyweight)
2
AMRAP
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12-15 reps
RPE 8
2
Squat (Barbell)
1
1
4
5 reps
5 reps
5 reps
70%
80%
90%
3
Good Morning
2
1
10-12 reps
8-10 reps
RPE 8-9
RPE 7-8
4
Belt Squat
2
10-12 reps
RPE 8
5
Hip Adductor (Machine)
2
12-15 reps
RPE 7-8
6
Hip Abductor (Machine)
2
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12-15 reps
RPE 8
2
Squat (Barbell)
1
1
4
5 reps
5 reps
5 reps
65%
75%
85%
3
Good Morning
2
1
10-12 reps
8-10 reps
RPE 8-9
RPE 7-8
4
Belt Squat
2
10-12 reps
RPE 8
5
Hip Adductor (Machine)
2
12-15 reps
RPE 7-8
6
Hip Abductor (Machine)
2
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12-15 reps
RPE 8
2
Squat (Barbell)
1
1
4
5 reps
5 reps
5 reps
65%
75%
85%
3
Good Morning
2
1
10-12 reps
8-10 reps
RPE 8-9
RPE 7-8
4
Belt Squat
2
10-12 reps
RPE 8
5
Hip Adductor (Machine)
2
12-15 reps
RPE 7-8
6
Hip Abductor (Machine)
2
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12-15 reps
RPE 8
2
Squat (Barbell)
1
1
4
5 reps
5 reps
5 reps
70%
85%
90%
3
Good Morning
2
1
10-12 reps
8-10 reps
RPE 8-9
RPE 7-8
4
Belt Squat
2
10-12 reps
RPE 8
5
Hip Adductor (Machine)
2
12-15 reps
RPE 7-8
6
Hip Abductor (Machine)
2
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12-15 reps
RPE 8
2
Squat (Barbell)
1
1
4
5 reps
5 reps
5 reps
65%
75%
85%
3
Good Morning
2
1
10-12 reps
8-10 reps
RPE 8-9
RPE 7-8
4
Belt Squat
2
10-12 reps
RPE 8
5
Hip Adductor (Machine)
2
12-15 reps
RPE 7-8
6
Hip Abductor (Machine)
2
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12-15 reps
RPE 8
2
Squat (Barbell)
1
1
4
5 reps
5 reps
5 reps
75%
85%
95%
3
Good Morning
2
1
10-12 reps
8-10 reps
RPE 8-9
RPE 7-8
4
Belt Squat
2
10-12 reps
RPE 8
5
Hip Adductor (Machine)
2
12-15 reps
RPE 7-8
6
Hip Abductor (Machine)
2
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Seated Row (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 9
RPE 8
RPE 7
3
Bench Press (Close Grip)
2
8 reps
80%
4
Lateral Raise (Cable)
2
8-12 reps
RPE 9
5
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 9
RPE 8
6
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Seated Row (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 9
RPE 8
RPE 7
3
Bench Press (Close Grip)
2
8 reps
81%
4
Lateral Raise (Cable)
2
8-12 reps
RPE 9
5
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 9
RPE 8
6
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Seated Row (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 9
RPE 8
RPE 7
3
Bench Press (Close Grip)
2
8 reps
81%
4
Lateral Raise (Cable)
2
8-12 reps
RPE 9
5
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 9
RPE 8
6
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Seated Row (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 9
RPE 8
RPE 7
3
Bench Press (Close Grip)
2
8 reps
81%
4
Lateral Raise (Cable)
2
8-12 reps
RPE 9
5
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 9
RPE 8
6
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Seated Row (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 9
RPE 8
RPE 7
3
Bench Press (Close Grip)
2
8 reps
81%
4
Lateral Raise (Cable)
2
8-12 reps
RPE 9
5
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 9
RPE 8
6
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Seated Row (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 9
RPE 8
RPE 7
3
Bench Press (Close Grip)
2
8 reps
81%
4
Lateral Raise (Cable)
2
8-12 reps
RPE 9
5
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 9
RPE 8
6
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12-15 reps
RPE 9
2
Glute-Ham Raise
2
AMRAP
RPE 9
3
Leg Extension
3
12-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8
5
Single-Leg Leg Curl
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12-15 reps
RPE 9
2
Glute-Ham Raise
2
AMRAP
RPE 9
3
Leg Extension
3
12-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8
5
Single-Leg Leg Curl
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12-15 reps
RPE 9
2
Glute-Ham Raise
2
AMRAP
RPE 9
3
Leg Extension
3
12-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8
5
Single-Leg Leg Curl
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12-15 reps
RPE 9
2
Glute-Ham Raise
2
AMRAP
RPE 9
3
Leg Extension
3
12-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8
5
Single-Leg Leg Curl
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12-15 reps
RPE 9
2
Glute-Ham Raise
2
AMRAP
RPE 9
3
Leg Extension
3
12-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8
5
Single-Leg Leg Curl
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12-15 reps
RPE 9
2
Glute-Ham Raise
2
AMRAP
RPE 9
3
Leg Extension
3
12-15 reps
RPE 10
4
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8
5
Single-Leg Leg Curl
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 8
2
Seated Dumbbell Curl
3
10-12 reps
RPE 9
3
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
4
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 8
5
Bayesian Curl
1
AMRAP
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 8
2
Seated Dumbbell Curl
3
10-12 reps
RPE 9
3
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
4
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 8
5
Bayesian Curl
1
AMRAP
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 8
2
Seated Dumbbell Curl
3
10-12 reps
RPE 9
3
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
4
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 8
5
Bayesian Curl
1
AMRAP
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 8
2
Seated Dumbbell Curl
3
10-12 reps
RPE 9
3
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
4
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 8
5
Bayesian Curl
1
AMRAP
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 8
2
Seated Dumbbell Curl
3
10-12 reps
RPE 9
3
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
4
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 8
5
Bayesian Curl
1
AMRAP
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 8
2
Seated Dumbbell Curl
3
10-12 reps
RPE 9
3
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
4
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 8
5
Bayesian Curl
1
AMRAP
RPE 9-10
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
4 Sets
5 Reps
5 Reps
5 Reps
70%
80%
90%
2
Pull-Up (Weighted)2 Sets
1 Set
6 Reps
8 Reps
82.5%
75%
3
Pull-Up (Bodyweight)1 Set
AMRAP
@9
4
Incline Chest Press (Machine)3 Sets
10-12 Reps
@8-9
5
Reverse Pec Deck3 Sets
8-10 Reps
@8-9
6
Dip (Bodyweight)2 Sets
AMRAP
@8-9
Day 2
1
Hamstring Curl2 Sets
12-15 Reps
@8
2
Squat (Barbell)1 Set
1 Set
4 Sets
5 Reps
5 Reps
5 Reps
70%
80%
90%
3
Good Morning2 Sets
1 Set
10-12 Reps
8-10 Reps
@8-9
@7-8
4
Belt Squat2 Sets
10-12 Reps
@8
5
Hip Adductor (Machine)2 Sets
12-15 Reps
@7-8
6
Hip Abductor (Machine)2 Sets
12-15 Reps
@7-8
Day 3
1
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
@9
2
Seated Row (Cable)1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@8
@7
3
Bench Press (Close Grip)2 Sets
8 Reps
80%
4
Lateral Raise (Cable)2 Sets
8-12 Reps
@9
5
Lat Pulldown2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@8
6
Chest Press (Machine)2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@7
Day 4
1
Hack Squat3 Sets
12-15 Reps
@9
2
Glute-Ham Raise2 Sets
AMRAP
@9
3
Leg Extension3 Sets
12-15 Reps
@10
4
Romanian Deadlift (Dumbbell)2 Sets
10-12 Reps
@8
5
Single-Leg Leg Curl3 Sets
12-15 Reps
@9
Day 5
1
Seated Shoulder Press (Dumbbell)2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@8
2
Seated Dumbbell Curl3 Sets
10-12 Reps
@9
3
Lateral Raise (Cable)2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@8
4
Tricep Pushdown (Cable)1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@8
5
Bayesian Curl1 Set
AMRAP
@9-10