SBD + Glutes Powerbuild
Powerlifting-focused full body program for novice to advanced lifters who want to get stronger and grow serious glutes
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 1 | 3 reps | @7 |
| 2 | 5 reps | @6 | ||
| 2 | Tempo Bench Press | 3 | 8 reps | @6.5 |
| 3 | Lat Pulldown (Close Grip) | 3 | 10 reps | @7 |
| 4 | Skull Crusher (Barbell) | 2 | 10 reps | @7 |
| 5 | Clamshells (Band) | 2 | 15 reps | @7 |
| 6 | Cable Crunch | 2 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 3 reps | @7 |
| 2 | 5 reps | @6 | ||
| 2 | Incline Bench Press (Barbell) | 3 | 10 reps | @6.5 |
| 3 | Good Morning | 3 | 10 reps | @7 |
| 4 | Half Kneeling Arnold Press (Dumbbell) | 2 | 12 reps | @7 |
| 5 | Hip Adductor (Machine) | 2 | 15 reps | @7 |
| 6 | Wood Chop | 2 | 12 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hip Thrust (Machine) | 3 | 10 reps | @7 |
| 2 | Floor Press (Barbell) | 3 | 8 reps | @7 |
| 3 | Rack Pull (Barbell) | 3 | 5 reps | @7 |
| 4 | Face Pull | 3 | 12 reps | @7 |
| 5 | Machine Lying Hip Abduction | 2 | 15 reps | @7 |
| 6 | Landmine Twist | 2 | 12 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 3 reps | @7 |
| 2 | 5 reps | @6 | ||
| 2 | Pin Squat | 3 | 5 reps | @6.5 |
| 3 | Seated Wide-Grip Row (Cable) | 3 | 12 reps | @7 |
| 4 | Sissy Hack Squat | 2 | 10 reps | @7 |
| 5 | Hip Abductor (Machine) | 2 | 15 reps | @7 |
| 6 | Decline Sit Up (Weighted) | 2 | 10 reps | @7 |
Weeks 2–9 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, SBD + Glutes Powerbuild is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 9 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
SBD + Glutes Powerbuild is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 9 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
SBD + Glutes Powerbuild is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
