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BoostcampPNG

5/3/1 BS ULU

by BRDKILLR
5 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
    Aug 04, 2024 09:32
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
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 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