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SBD + Glutes Powerbuild

by Alisa
1 athletes joined

Program Description

This 9-week, 4-day program blends heavy top sets and targeted back-off volume to drive progress in the squat, bench, and deadlift, with a focus on glute development, posterior chain strength, and upper body balance. Built for lifters who train with intent, work hard on their mains, and enjoy strategic full body sessions. Accessory work is deliberate, functional, and fun, emphasising hip strength, shoulder health, and core power to support long-term lifting and strong movement. All things that I (as an older, woman lifter) prioritise to keep myself out of the physio's office! I've selected a mix of new and old school movements to keep things interesting. Progression follows three structured waves: Build (triples) → Intensify (doubles) → Peak (singles) Each week increases top set intensity to push strength while keeping volume manageable and purposeful. Accessory RPE is set to RPE7 but can be lifter's choice. My preference is to hit each set hard, and rest well in between each set (if time permits), so you can get the most out of every rep. Ideal for women or anyone looking to lift heavy, grow glutes, and keep training efficient and focused.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 15, 2025 02:43
  • Last Edited
    Jul 16, 2025 02:56
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
5 reps
RPE 7
RPE 6
2
Pin Squat
3
5 reps
RPE 6.5
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 7
4
Sissy Hack Squat
2
10 reps
RPE 7
5
Hip Abductor (Machine)
2
15 reps
RPE 7
6
Decline Sit Up (Weighted)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
5 reps
RPE 8
RPE 7
2
Pin Squat
3
5 reps
RPE 7.5
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 7
4
Sissy Hack Squat
2
10 reps
RPE 7
5
Hip Abductor (Machine)
2
15 reps
RPE 7
6
Decline Sit Up (Weighted)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7.5
2
Pin Squat
3
5 reps
RPE 8.5
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 7
4
Sissy Hack Squat
2
10 reps
RPE 7
5
Hip Abductor (Machine)
2
15 reps
RPE 7
6
Decline Sit Up (Weighted)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2 reps
5 reps
RPE 7
RPE 6
2
Pin Squat
3
5 reps
RPE 6.5
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 7
4
Sissy Hack Squat
2
10 reps
RPE 7
5
Hip Abductor (Machine)
2
15 reps
RPE 7
6
Decline Sit Up (Weighted)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2 reps
5 reps
RPE 8
RPE 7
2
Pin Squat
3
5 reps
RPE 7.5
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 7
4
Sissy Hack Squat
2
10 reps
RPE 7
5
Hip Abductor (Machine)
2
15 reps
RPE 7
6
Decline Sit Up (Weighted)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2 reps
5 reps
RPE 9
RPE 7.5
2
Pin Squat
3
5 reps
RPE 8.5
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 7
4
Sissy Hack Squat
2
10 reps
RPE 7
5
Hip Abductor (Machine)
2
15 reps
RPE 7
6
Decline Sit Up (Weighted)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
5 reps
RPE 7
RPE 6
2
Pin Squat
3
5 reps
RPE 6.5
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 7
4
Sissy Hack Squat
2
10 reps
RPE 7
5
Hip Abductor (Machine)
2
15 reps
RPE 7
6
Decline Sit Up (Weighted)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
5 reps
RPE 8
RPE 7
2
Pin Squat
3
5 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 7
4
Sissy Hack Squat
2
10 reps
RPE 7
5
Hip Abductor (Machine)
2
15 reps
RPE 7
6
Decline Sit Up (Weighted)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1 reps
4 reps
RPE 9
RPE 7.5
2
Pin Squat
3
5 reps
RPE 8.5
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 7
4
Sissy Hack Squat
2
10 reps
RPE 7
5
Hip Abductor (Machine)
2
15 reps
RPE 7
6
Decline Sit Up (Weighted)
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 7
RPE 6
2
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Good Morning
3
10 reps
RPE 7
4
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
RPE 7
5
Hip Adductor (Machine)
2
15 reps
RPE 7
6
Wood Chop
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 8
RPE 7
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
3
Good Morning
3
10 reps
RPE 7
4
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
RPE 7
5
Hip Adductor (Machine)
2
15 reps
RPE 7
6
Wood Chop
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
3
Good Morning
3
10 reps
RPE 8
4
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
RPE 7
5
Hip Adductor (Machine)
2
15 reps
RPE 7
6
Wood Chop
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
5 reps
RPE 7
RPE 6
2
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Good Morning
3
10 reps
RPE 7
4
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
RPE 7
5
Hip Adductor (Machine)
2
15 reps
RPE 7
6
Wood Chop
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
5 reps
RPE 8
RPE 7
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
3
Good Morning
3
10 reps
RPE 8
4
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
RPE 7
5
Hip Adductor (Machine)
2
15 reps
RPE 7
6
Wood Chop
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
5 reps
RPE 9
RPE 7.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Good Morning
3
10 reps
RPE 8.5
4
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
RPE 7
5
Hip Adductor (Machine)
2
15 reps
RPE 7
6
Wood Chop
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
5 reps
RPE 7
RPE 6
2
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Good Morning
3
10 reps
RPE 7
4
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
RPE 7
5
Hip Adductor (Machine)
2
15 reps
RPE 7
6
Wood Chop
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
5 reps
RPE 8
RPE 7
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
3
Good Morning
3
10 reps
RPE 8
4
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
RPE 7
5
Hip Adductor (Machine)
2
15 reps
RPE 7
6
Wood Chop
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
4 reps
RPE 9
RPE 7.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
3
Good Morning
3
10 reps
RPE 8.5
4
Half Kneeling Arnold Press (Dumbbell)
2
12 reps
RPE 7
5
Hip Adductor (Machine)
2
15 reps
RPE 7
6
Wood Chop
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 7
RPE 6
2
Tempo Bench Press
3
8 reps
RPE 6.5
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 7
4
Skull Crusher (Barbell)
2
10 reps
RPE 7
5
Clamshells (Band)
2
15 reps
RPE 7
6
Cable Crunch
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 8
RPE 7
2
Tempo Bench Press
3
8 reps
RPE 7.5
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 7
4
Skull Crusher (Barbell)
2
10 reps
RPE 7
5
Clamshells (Band)
2
15 reps
RPE 7
6
Cable Crunch
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
5 reps
RPE 9
RPE 7.5
2
Tempo Bench Press
3
8 reps
RPE 8.5
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 7
4
Skull Crusher (Barbell)
2
10 reps
RPE 7
5
Clamshells (Band)
2
15 reps
RPE 7
6
Cable Crunch
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
5 reps
RPE 7
RPE 6
2
Tempo Bench Press
3
8 reps
RPE 6.5
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 7
4
Skull Crusher (Barbell)
2
10 reps
RPE 7
5
Clamshells (Band)
2
15 reps
RPE 7
6
Cable Crunch
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
5 reps
RPE 8
RPE 7
2
Tempo Bench Press
3
8 reps
RPE 7.5
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 7
4
Skull Crusher (Barbell)
2
10 reps
RPE 7
5
Clamshells (Band)
2
15 reps
RPE 7
6
Cable Crunch
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
5 reps
RPE 9
RPE 7.5
2
Tempo Bench Press
3
8 reps
RPE 8.5
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 7
4
Skull Crusher (Barbell)
2
10 reps
RPE 7
5
Clamshells (Band)
2
15 reps
RPE 7
6
Cable Crunch
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
5 reps
RPE 7
RPE 6
2
Tempo Bench Press
3
8 reps
RPE 6.5
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 7
4
Skull Crusher (Barbell)
2
10 reps
RPE 7
5
Clamshells (Band)
2
15 reps
RPE 7
6
Cable Crunch
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
5 reps
RPE 8
RPE 7
2
Tempo Bench Press
3
8 reps
RPE 7.5
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 7
4
Skull Crusher (Barbell)
2
10 reps
RPE 7
5
Clamshells (Band)
2
15 reps
RPE 7
6
Cable Crunch
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
4 reps
RPE 9
RPE 7.5
2
Tempo Bench Press
3
8 reps
RPE 8.5
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 7
4
Skull Crusher (Barbell)
2
10 reps
RPE 7
5
Clamshells (Band)
2
15 reps
RPE 7
6
Cable Crunch
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 7
2
Floor Press (Barbell)
3
8 reps
RPE 7
3
Rack Pull (Barbell)
3
5 reps
RPE 7
4
Face Pull
3
12 reps
RPE 7
5
Machine Lying Hip Abduction
2
15 reps
RPE 7
6
Landmine Twist
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 8
2
Floor Press (Barbell)
3
8 reps
RPE 7.5
3
Rack Pull (Barbell)
3
5 reps
RPE 7
4
Face Pull
3
12 reps
RPE 7
5
Machine Lying Hip Abduction
2
15 reps
RPE 7
6
Landmine Twist
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 9
2
Floor Press (Barbell)
3
8 reps
RPE 8.5
3
Rack Pull (Barbell)
3
5 reps
RPE 7
4
Face Pull
3
12 reps
RPE 7
5
Machine Lying Hip Abduction
2
15 reps
RPE 7
6
Landmine Twist
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 7
2
Floor Press (Barbell)
3
8 reps
RPE 6.5
3
Rack Pull (Barbell)
3
5 reps
RPE 6.5
4
Face Pull
3
12 reps
RPE 7
5
Machine Lying Hip Abduction
2
15 reps
RPE 7
6
Landmine Twist
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 8
2
Floor Press (Barbell)
3
8 reps
RPE 7.5
3
Rack Pull (Barbell)
3
5 reps
RPE 7.5
4
Face Pull
3
12 reps
RPE 7
5
Machine Lying Hip Abduction
2
15 reps
RPE 7
6
Landmine Twist
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 9
2
Floor Press (Barbell)
3
8 reps
RPE 8.5
3
Rack Pull (Barbell)
3
5 reps
RPE 8.5
4
Face Pull
3
12 reps
RPE 7
5
Machine Lying Hip Abduction
2
15 reps
RPE 7
6
Landmine Twist
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 7
2
Floor Press (Barbell)
3
8 reps
RPE 7
3
Rack Pull (Barbell)
3
5 reps
RPE 7
4
Face Pull
3
12 reps
RPE 7
5
Machine Lying Hip Abduction
2
15 reps
RPE 7
6
Landmine Twist
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 8
2
Floor Press (Barbell)
3
8 reps
RPE 8
3
Rack Pull (Barbell)
3
5 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7
5
Machine Lying Hip Abduction
2
15 reps
RPE 7
6
Landmine Twist
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
10 reps
RPE 9
2
Floor Press (Barbell)
3
8 reps
RPE 8.5
3
Rack Pull (Barbell)
3
5 reps
RPE 8.5
4
Face Pull
3
12 reps
RPE 7
5
Machine Lying Hip Abduction
2
15 reps
RPE 7
6
Landmine Twist
2
12 reps
RPE 7
Week 1
1 / 9 Weeks
Day 3
1
Squat (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
@7
@6
2
Tempo Bench Press
3 Sets
8 Reps
@6.5
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
@7
4
Skull Crusher (Barbell)
2 Sets
10 Reps
@7
5
Clamshells (Band)
2 Sets
15 Reps
@7
6
Cable Crunch
2 Sets
15 Reps
@7
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
@7
@6
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@6.5
3
Good Morning
3 Sets
10 Reps
@7
4
Half Kneeling Arnold Press (Dumbbell)
2 Sets
12 Reps
@7
5
Hip Adductor (Machine)
2 Sets
15 Reps
@7
6
Wood Chop
2 Sets
12 Reps
@7
Day 4
1
Hip Thrust (Machine)
3 Sets
10 Reps
@7
2
Floor Press (Barbell)
3 Sets
8 Reps
@7
3
Rack Pull (Barbell)
3 Sets
5 Reps
@7
4
Face Pull
3 Sets
12 Reps
@7
5
Machine Lying Hip Abduction
2 Sets
15 Reps
@7
6
Landmine Twist
2 Sets
12 Reps
@7
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
3 Reps
5 Reps
@7
@6
2
Pin Squat
3 Sets
5 Reps
@6.5
3
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@7
4
Sissy Hack Squat
2 Sets
10 Reps
@7
5
Hip Abductor (Machine)
2 Sets
15 Reps
@7
6
Decline Sit Up (Weighted)
2 Sets
10 Reps
@7