Unleash your strength potential with the SBD Strength Upper/Lower program! Over the course of one week, you'll engage in five dynamic training sessions designed to target both upper and lower body muscle groups. This program emphasizes compound lifts and accessory work, including deadlifts and barbell rows, to build raw power and address weak points. With a mix of AMRAP sets and supersets, you'll push your limits and maximize gains in a full gym setting. Get ready to elevate your training and achieve impressive results!

The purpose of the SBD strength upper/lower program is to increase your strength and muscle mass in the main lifts: squat, bench press, and deadlift. The program follows an upper/lower split, meaning you train your upper body and lower body on separate days. This allows you to train each muscle group twice a week, which is optimal for muscle growth and recovery. The program also includes accessory exercises to target specific muscles and improve your weak points. The SBD strength upper/lower program is a great choice for intermediate and advanced lifters who want to get stronger and bigger. 💪

SBD Strength Upper/Lower

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Week 1

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Stretching

Hip Adductor (Machine)

Cable Crunch

Weakpoints(Optional)

Deadlift (Barbell)

Leg Curl

Hyperextension

Hanging Leg Raise

Barbell Row

Lower B

Bench Press (Paused)

Incline Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Overhead Press (Barbell)

Dip (Bodyweight)

Upper A

Squat (Barbell)

Good Morning

Deficit Deadlift (Barbell)

Leg Extension

Seated Wide-Grip Row (Cable)

Lower A

Bench Press (Close Grip)

Skull Crusher

V-Handle Tricep Pushdown (Cable)

Pec Deck (Machine)

Upper B

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