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BoostcampPNG
5/3/1 BS ULU
by BRDKILLR
4 athletes joined
Program Description
Use 92.5−95% (depending on intensity) of your real 1 rep max as input for training max.
Program Overview
Level
Intermediate, Advanced
Goal
Powerbuilding, Bodybuilding, Powerlifting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
120 minutes
Created
Jun 21, 2024 04:05
Last Edited
Jun 27, 2024 09:10
down_app
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 Deck
3 Sets
8-10 Reps
@8-9
6
Dip (Bodyweight)
2 Sets
AMRAP
@8-9
Day 2
1
Hamstring Curl
2 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 Morning
2 Sets
1 Set
10-12 Reps
8-10 Reps
@8-9
@7-8
4
Belt Squat
2 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 Pulldown
2 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 Squat
3 Sets
12-15 Reps
@9
2
Glute-Ham Raise
2 Sets
AMRAP
@9
3
Leg Extension
3 Sets
12-15 Reps
@10
4
Romanian Deadlift (Dumbbell)
2 Sets
10-12 Reps
@8
5
Single-Leg Leg Curl
3 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 Curl
3 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 Curl
1 Set
AMRAP
@9-10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
4 Sets
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Pull-Up (Weighted)
2 Sets
1 Set
6 Reps
8 Reps
83.7%
75%
3
Pull-Up (Bodyweight)
1 Set
AMRAP
@9
4
Incline Chest Press (Machine)
3 Sets
10-12 Reps
@8-9
5
Reverse Pec Deck
3 Sets
8-10 Reps
@8-9
6
Dip (Bodyweight)
2 Sets
AMRAP
@8-9
Day 2
1
Hamstring Curl
2 Sets
12-15 Reps
@8
2
Squat (Barbell)
1 Set
1 Set
4 Sets
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Good Morning
2 Sets
1 Set
10-12 Reps
8-10 Reps
@8-9
@7-8
4
Belt Squat
2 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
81%
4
Lateral Raise (Cable)
2 Sets
8-12 Reps
@9
5
Lat Pulldown
2 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 Squat
3 Sets
12-15 Reps
@9
2
Glute-Ham Raise
2 Sets
AMRAP
@9
3
Leg Extension
3 Sets
12-15 Reps
@10
4
Romanian Deadlift (Dumbbell)
2 Sets
10-12 Reps
@8
5
Single-Leg Leg Curl
3 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 Curl
3 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 Curl
1 Set
AMRAP
@9-10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
4 Sets
5 Reps
5 Reps
5 Reps
75%
85%
95%
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
5-6 Reps
6-7 Reps
7-8 Reps
85%
83.7%
75%
3
Pull-Up (Bodyweight)
1 Set
AMRAP
@9
4
Incline Chest Press (Machine)
3 Sets
10-12 Reps
@8-9
5
Reverse Pec Deck
3 Sets
8-10 Reps
@8-9
6
Dip (Bodyweight)
2 Sets
AMRAP
@8-9
Day 2
1
Hamstring Curl
2 Sets
12-15 Reps
@8
2
Squat (Barbell)
1 Set
1 Set
4 Sets
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Good Morning
2 Sets
1 Set
10-12 Reps
8-10 Reps
@8-9
@7-8
4
Belt Squat
2 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
81%
4
Lateral Raise (Cable)
2 Sets
8-12 Reps
@9
5
Lat Pulldown
2 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 Squat
3 Sets
12-15 Reps
@9
2
Glute-Ham Raise
2 Sets
AMRAP
@9
3
Leg Extension
3 Sets
12-15 Reps
@10
4
Romanian Deadlift (Dumbbell)
2 Sets
10-12 Reps
@8
5
Single-Leg Leg Curl
3 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 Curl
3 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 Curl
1 Set
AMRAP
@9-10
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)
1 Set
1 Set
1 Set
6-7 Reps
6-7 Reps
7-8 Reps
85%
83.7%
75%
3
Pull-Up (Bodyweight)
1 Set
AMRAP
@9
4
Incline Chest Press (Machine)
3 Sets
10-12 Reps
@8-9
5
Reverse Pec Deck
3 Sets
8-10 Reps
@8-9
6
Dip (Bodyweight)
2 Sets
AMRAP
@8-9
Day 2
1
Hamstring Curl
2 Sets
12-15 Reps
@8
2
Squat (Barbell)
1 Set
1 Set
4 Sets
5 Reps
5 Reps
5 Reps
70%
85%
90%
3
Good Morning
2 Sets
1 Set
10-12 Reps
8-10 Reps
@8-9
@7-8
4
Belt Squat
2 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
81%
4
Lateral Raise (Cable)
2 Sets
8-12 Reps
@9
5
Lat Pulldown
2 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 Squat
3 Sets
12-15 Reps
@9
2
Glute-Ham Raise
2 Sets
AMRAP
@9
3
Leg Extension
3 Sets
12-15 Reps
@10
4
Romanian Deadlift (Dumbbell)
2 Sets
10-12 Reps
@8
5
Single-Leg Leg Curl
3 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 Curl
3 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 Curl
1 Set
AMRAP
@9-10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
4 Sets
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
8-10 Reps
6-7 Reps
7-8 Reps
80%
83.7%
75%
3
Pull-Up (Bodyweight)
1 Set
AMRAP
@8
4
Incline Chest Press (Machine)
3 Sets
10-12 Reps
@8-9
5
Reverse Pec Deck
3 Sets
8-10 Reps
@8-9
6
Dip (Bodyweight)
2 Sets
AMRAP
@8-9
Day 2
1
Hamstring Curl
2 Sets
12-15 Reps
@8
2
Squat (Barbell)
1 Set
1 Set
4 Sets
5 Reps
5 Reps
5 Reps
65%
75%
85%
3
Good Morning
2 Sets
1 Set
10-12 Reps
8-10 Reps
@8-9
@7-8
4
Belt Squat
2 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
81%
4
Lateral Raise (Cable)
2 Sets
8-12 Reps
@9
5
Lat Pulldown
2 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 Squat
3 Sets
12-15 Reps
@9
2
Glute-Ham Raise
2 Sets
AMRAP
@9
3
Leg Extension
3 Sets
12-15 Reps
@10
4
Romanian Deadlift (Dumbbell)
2 Sets
10-12 Reps
@8
5
Single-Leg Leg Curl
3 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 Curl
3 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 Curl
1 Set
AMRAP
@9-10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
4 Sets
5 Reps
5 Reps
5 Reps
75%
85%
95%
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
8-10 Reps
6-7 Reps
7-8 Reps
80%
83.7%
75%
3
Pull-Up (Bodyweight)
1 Set
AMRAP
@8
4
Incline Chest Press (Machine)
3 Sets
10-12 Reps
@8-9
5
Reverse Pec Deck
3 Sets
8-10 Reps
@8-9
6
Dip (Bodyweight)
2 Sets
AMRAP
@8-9
Day 2
1
Hamstring Curl
2 Sets
12-15 Reps
@8
2
Squat (Barbell)
1 Set
1 Set
4 Sets
5 Reps
5 Reps
5 Reps
75%
85%
95%
3
Good Morning
2 Sets
1 Set
10-12 Reps
8-10 Reps
@8-9
@7-8
4
Belt Squat
2 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
81%
4
Lateral Raise (Cable)
2 Sets
8-12 Reps
@9
5
Lat Pulldown
2 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 Squat
3 Sets
12-15 Reps
@9
2
Glute-Ham Raise
2 Sets
AMRAP
@9
3
Leg Extension
3 Sets
12-15 Reps
@10
4
Romanian Deadlift (Dumbbell)
2 Sets
10-12 Reps
@8
5
Single-Leg Leg Curl
3 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 Curl
3 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 Curl
1 Set
AMRAP
@9-10