Program Description
Increase strength in sbd
Program Overview
- LevelIntermediate
- GoalPowerlifting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedNov 04, 2024 01:28
- Last EditedJun 18, 2025 10:13
Summary
Unleash your strength with the Modified Bakkar program, an intensive 8-week journey designed for dedicated lifters. With six training days each week, you'll engage in a variety of barbell exercises, including the Larsen Press, Tempo Bench Press, and Sumo Deadlift, all tailored to maximize muscle growth and enhance your lifting technique. This program emphasizes progressive overload and strategic intensity, ensuring you build power while refining your form. Get ready to transform your physique and elevate your performance!
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
66%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
7 reps
66%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
66%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
66%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
66%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
66%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
66%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6 reps
66%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
3 reps
RPE 6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
2
1 reps
2 reps
RPE 6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 6
2
Sumo Deadlift (Barbell)
3
2 reps
78%
3
Sumo Deadlift (Paused)
2
2 reps
74%
4
Squat (Low Bar)
3
4 reps
73%
5
Tempo Squat (Barbell)
3
2 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 6
2
Sumo Deadlift (Barbell)
3
2 reps
78%
3
Sumo Deadlift (Paused)
2
2 reps
74%
4
Squat (Low Bar)
3
4 reps
73%
5
Tempo Squat (Barbell)
3
2 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 6
2
Sumo Deadlift (Barbell)
3
2 reps
78%
3
Sumo Deadlift (Paused)
2
2 reps
74%
4
Squat (Low Bar)
3
4 reps
73%
5
Tempo Squat (Barbell)
3
2 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 6
2
Sumo Deadlift (Barbell)
3
2 reps
78%
3
Sumo Deadlift (Paused)
2
2 reps
74%
4
Squat (Low Bar)
3
4 reps
73%
5
Tempo Squat (Barbell)
3
2 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 6
2
Sumo Deadlift (Barbell)
3
2 reps
78%
3
Sumo Deadlift (Paused)
2
2 reps
74%
4
Squat (Low Bar)
3
4 reps
73%
5
Tempo Squat (Barbell)
3
2 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 6
2
Sumo Deadlift (Barbell)
3
2 reps
78%
3
Sumo Deadlift (Paused)
2
2 reps
74%
4
Squat (Low Bar)
3
4 reps
73%
5
Tempo Squat (Barbell)
3
2 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 6
2
Sumo Deadlift (Barbell)
3
2 reps
78%
3
Sumo Deadlift (Paused)
2
2 reps
74%
4
Squat (Low Bar)
3
4 reps
73%
5
Tempo Squat (Barbell)
3
2 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 6
2
Sumo Deadlift (Barbell)
3
2 reps
78%
3
Sumo Deadlift (Paused)
2
2 reps
74%
4
Squat (Low Bar)
3
4 reps
73%
5
Tempo Squat (Barbell)
3
2 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
78%
3
Long Pause Bench Press
3
2 reps
74%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell)
3
3 reps
78%
3
Long Pause Bench Press
3
2 reps
74%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
78%
3
Long Pause Bench Press
3
2 reps
74%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
78%
3
Long Pause Bench Press
3
2 reps
74%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
78%
3
Long Pause Bench Press
3
2 reps
74%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
78%
3
Long Pause Bench Press
3
2 reps
74%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
78%
3
Long Pause Bench Press
3
2 reps
74%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell)
3
2 reps
78%
3
Long Pause Bench Press
3
2 reps
74%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
73%
2
Bench Press (Close Grip)
3
4 reps
71%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
73%
2
Bench Press (Close Grip)
3
4 reps
71%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
73%
2
Bench Press (Close Grip)
3
4 reps
71%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
73%
2
Bench Press (Close Grip)
3
4 reps
71%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
73%
2
Bench Press (Close Grip)
3
4 reps
71%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
73%
2
Bench Press (Close Grip)
3
4 reps
71%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
73%
2
Bench Press (Close Grip)
3
4 reps
71%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
73%
2
Bench Press (Close Grip)
3
4 reps
71%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Squat (Barbell)
3
2 reps
78%
3
Squat (Paused)
3
2 reps
74%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Squat (Barbell)
3
2 reps
78%
3
Squat (Paused)
3
2 reps
74%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Squat (Barbell)
3
2 reps
78%
3
Squat (Paused)
3
2 reps
74%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Squat (Barbell)
3
2 reps
78%
3
Squat (Paused)
3
2 reps
74%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Squat (Barbell)
3
2 reps
78%
3
Squat (Paused)
3
2 reps
74%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Squat (Barbell)
3
2 reps
78%
3
Squat (Paused)
3
2 reps
74%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Squat (Barbell)
3
2 reps
78%
3
Squat (Paused)
3
2 reps
74%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 6
2
Squat (Barbell)
3
2 reps
78%
3
Squat (Paused)
3
2 reps
74%
Week 1
1 / 8 Weeks
Day 1
1
Larsen Press (Barbell)3 Sets
6 Reps
66%
Day 2
1
Tempo Bench Press1 Set
2 Sets
1 Reps
2 Reps
@6
-
Day 3
1
Sumo Deadlift (Barbell)1 Set
1 Reps
@6
2
Sumo Deadlift (Barbell)3 Sets
2 Reps
78%
3
Sumo Deadlift (Paused)2 Sets
2 Reps
74%
4
Squat (Low Bar)3 Sets
4 Reps
73%
5
Tempo Squat (Barbell)3 Sets
2 Reps
70%
Day 4
1
Bench Press (Barbell)1 Set
1 Reps
@6
2
Bench Press (Barbell)3 Sets
2 Reps
78%
3
Long Pause Bench Press3 Sets
2 Reps
74%
Day 5
1
Bench Press (Barbell)3 Sets
4 Reps
73%
2
Bench Press (Close Grip)3 Sets
4 Reps
71%
Day 6
1
Squat (Barbell)1 Set
1 Reps
@6
2
Squat (Barbell)3 Sets
2 Reps
78%
3
Squat (Paused)3 Sets
2 Reps
74%