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Empire’s SBD Linear Powerlifting Program: Block 1

by Jonah B.
10 athletes joined
5.0
(1 rating)

Program Description

In Block 1, the focus is on building a solid foundation with moderate intensity and volume. This block sets the stage for progressive intensity increases in subsequent blocks, ensuring proper technique and muscle adaptation. Increase or decrease the percentage by 5 when necessary. In the spots with no percentage pick your own weight. If the reps column is empty then go to failure.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 29, 2024 07:45
  • Last Edited
    Jun 18, 2025 09:51

Summary

Unleash your strength with the Empire’s SBD Linear Powerlifting Program: Block 1, a focused 4-week training plan designed for serious lifters. Committing just three days a week, you'll tackle essential compound lifts like the squat, bench press, and deadlift, complemented by targeted accessory work to maximize muscle growth and power. Each session is carefully structured to progressively challenge your limits, ensuring you build a solid foundation for your powerlifting journey. Get ready to elevate your performance and achieve your lifting goals!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
12 reps
60%
2
Leg Extension
3
15 reps
55%
3
Bench Press (Dumbbell)
3
8 reps
60%
4
Chest Fly (Cable)
2
15 reps
-
5
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
12 reps
65%
2
Leg Extension
3
15 reps
60%
3
Bench Press (Dumbbell)
3
8 reps
65%
4
Chest Fly (Cable)
2
15 reps
-
5
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
12 reps
70%
2
Leg Extension
3
15 reps
65%
3
Bench Press (Dumbbell)
3
8 reps
70%
4
Chest Fly (Cable)
2
15 reps
-
5
Lateral Raise (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
12 reps
75%
2
Leg Extension
3
15 reps
70%
3
Bench Press (Dumbbell)
3
8 reps
75%
4
Chest Fly (Cable)
2
15 reps
-
5
Lateral Raise (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded or Chained Bench Press
5
5 reps
65%
2
Incline Bench Press (Barbell)
4
8 reps
60%
3
Seated Shoulder Press (Dumbbell)
2
20 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded or Chained Bench Press
5
5 reps
70%
2
Incline Bench Press (Barbell)
4
8 reps
65%
3
Seated Shoulder Press (Dumbbell)
2
20 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded or Chained Bench Press
5
5 reps
75%
2
Incline Bench Press (Barbell)
4
8 reps
70%
3
Seated Shoulder Press (Dumbbell)
2
20 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded or Chained Bench Press
5
5 reps
80%
2
Incline Bench Press (Barbell)
4
8 reps
75%
3
Seated Shoulder Press (Dumbbell)
2
20 reps
-
4
Bicep Curl (EZ Bar)
3
12 reps
-
5
Tricep Kickback
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
5 reps
70%
2
Hip Thrust (Barbell)
4
8 reps
60%
3
Hammer Curl (Cable)
3
12 reps
50%
4
Chest Press (Machine)
3
8 reps
65%
5
Lat Pulldown
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
5 reps
75%
2
Hip Thrust (Barbell)
4
8 reps
65%
3
Hammer Curl (Cable)
3
12 reps
55%
4
Chest Press (Machine)
3
8 reps
70%
5
Lat Pulldown
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
5 reps
80%
2
Hip Thrust (Barbell)
4
8 reps
70%
3
Hammer Curl (Cable)
3
12 reps
60%
4
Chest Press (Machine)
3
8 reps
75%
5
Lat Pulldown
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
5 reps
85%
2
Hip Thrust (Barbell)
4
8 reps
75%
3
Hammer Curl (Cable)
3
12 reps
65%
4
Chest Press (Machine)
3
8 reps
80%
5
Lat Pulldown
3
10 reps
-
6
Seated Row (Cable)
3
10 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Belt Squat
4 Sets
12 Reps
60%
2
Leg Extension
3 Sets
15 Reps
55%
3
Bench Press (Dumbbell)
3 Sets
8 Reps
60%
4
Chest Fly (Cable)
2 Sets
15 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
-
Day 2
1
Banded or Chained Bench Press
5 Sets
5 Reps
65%
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
60%
3
Seated Shoulder Press (Dumbbell)
2 Sets
20 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
5
Tricep Kickback
3 Sets
12 Reps
-
Day 3
1
Leg Press
5 Sets
5 Reps
70%
2
Hip Thrust (Barbell)
4 Sets
8 Reps
60%
3
Hammer Curl (Cable)
3 Sets
12 Reps
50%
4
Chest Press (Machine)
3 Sets
8 Reps
65%
5
Lat Pulldown
3 Sets
10 Reps
-
6
Seated Row (Cable)
3 Sets
10 Reps
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Jonah B.Age 17, Man
10 months ago
4 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
It was great I had a lot of fun running this program