SBD + Glutes Powerbuild

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Squat (Barbell)

Tempo Bench Press

Lat Pulldown (Close Grip)

Skull Crusher (Barbell)

Clamshells (Band)

Cable Crunch

Deadlift (Barbell)

Incline Bench Press (Barbell)

Good Morning

Half Kneeling Arnold Press (Dumbbell)

Hip Adductor (Machine)

Wood Chop

Primary Deads

Hip Thrust (Machine)

Floor Press (Barbell)

Rack Pull (Barbell)

Face Pull

Machine Lying Hip Abduction

Landmine Twist

Bench Press (Barbell)

Pin Squat

Seated Wide-Grip Row (Cable)

Sissy Hack Squat

Hip Abductor (Machine)

Decline Sit Up (Weighted)

Primary Bench

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