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BoostcampPNG

SD 6x (1)

by Apolo C.

Program Description

This program will start every workout with Squats or Deadlifts plus accesories.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 03, 2024 04:14
  • Last Edited
    Sep 03, 2024 04:14
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Squat (Barbell)
3
3
5 reps
3 reps
2
Bench Press (Barbell)
3
2
5 reps
3 reps
3
Incline Bench Press (Dumbbell)
3
6 reps
4
Tricep Pushdown (Cable)
3
6 reps
5
Run
8
20 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
2
Bench Press (Barbell)
3
2
5 reps
3 reps
3
Incline Bench Press (Dumbbell)
3
6 reps
4
Tricep Pushdown (Cable)
3
6 reps
5
Run
8
20 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
2
Bench Press (Barbell)
3
2
5 reps
3 reps
3
Incline Bench Press (Dumbbell)
3
6 reps
4
Tricep Pushdown (Cable)
3
6 reps
5
Run
8
20 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
2
Bench Press (Barbell)
3
2
5 reps
3 reps
3
Incline Bench Press (Dumbbell)
3
6 reps
4
Tricep Pushdown (Cable)
3
6 reps
5
Run
8
20 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
2
Bench Press (Barbell)
3
2
5 reps
3 reps
3
Incline Bench Press (Dumbbell)
3
6 reps
4
Tricep Pushdown (Cable)
3
6 reps
5
Run
8
20 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
2
Bench Press (Barbell)
3
2
5 reps
3 reps
3
Incline Bench Press (Dumbbell)
3
6 reps
4
Tricep Pushdown (Cable)
3
6 reps
5
Run
8
20 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
2
Bench Press (Barbell)
3
2
5 reps
3 reps
3
Incline Bench Press (Dumbbell)
3
6 reps
4
Tricep Pushdown (Cable)
3
6 reps
5
Run
8
20 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
2
Bench Press (Barbell)
3
2
5 reps
3 reps
3
Incline Bench Press (Dumbbell)
3
6 reps
4
Tricep Pushdown (Cable)
3
6 reps
5
Run
8
20 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
2
Overhead Press (Barbell)
3
2
5 reps
3 reps
3
Barbell Row
3
6 reps
4
Face Pull
3
6 reps
5
Hanging Leg Raise
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
2
Overhead Press (Barbell)
3
2
5 reps
3 reps
3
Barbell Row
3
6 reps
4
Face Pull
3
6 reps
5
Hanging Leg Raise
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
2
Overhead Press (Barbell)
3
2
5 reps
3 reps
3
Barbell Row
3
6 reps
4
Face Pull
3
6 reps
5
Hanging Leg Raise
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
2
Overhead Press (Barbell)
3
2
5 reps
3 reps
3
Barbell Row
3
6 reps
4
Face Pull
3
6 reps
5
Hanging Leg Raise
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
2
Overhead Press (Barbell)
3
2
5 reps
3 reps
3
Barbell Row
3
6 reps
4
Face Pull
3
6 reps
5
Hanging Leg Raise
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
2
Overhead Press (Barbell)
3
2
5 reps
3 reps
3
Barbell Row
3
6 reps
4
Face Pull
3
6 reps
5
Hanging Leg Raise
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
2
Overhead Press (Barbell)
3
2
5 reps
3 reps
3
Barbell Row
3
6 reps
4
Face Pull
3
6 reps
5
Hanging Leg Raise
5
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
2
Overhead Press (Barbell)
3
2
5 reps
3 reps
3
Barbell Row
3
6 reps
4
Face Pull
3
6 reps
5
Hanging Leg Raise
5
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
2
Bench Press (Barbell)
3
3
5 reps
3 reps
3
Chest Fly (Dumbbell)
3
6 reps
4
Dip (Bodyweight)
5
2 reps
5
Run
8
20 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
2
Bench Press (Barbell)
3
3
5 reps
3 reps
3
Chest Fly (Dumbbell)
3
6 reps
4
Dip (Bodyweight)
5
2 reps
5
Run
8
20 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
2
Bench Press (Barbell)
3
3
5 reps
3 reps
3
Chest Fly (Dumbbell)
3
6 reps
4
Dip (Bodyweight)
5
2 reps
5
Run
8
20 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
2
Bench Press (Barbell)
3
3
5 reps
3 reps
3
Chest Fly (Dumbbell)
3
6 reps
4
Dip (Bodyweight)
5
2 reps
5
Run
8
20 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
2
Bench Press (Barbell)
3
3
5 reps
3 reps
3
Chest Fly (Dumbbell)
3
6 reps
4
Dip (Bodyweight)
5
2 reps
5
Run
8
20 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
2
Bench Press (Barbell)
3
3
5 reps
3 reps
3
Chest Fly (Dumbbell)
3
6 reps
4
Dip (Bodyweight)
5
2 reps
5
Run
8
20 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
2
Bench Press (Barbell)
3
3
5 reps
3 reps
3
Chest Fly (Dumbbell)
3
6 reps
4
Dip (Bodyweight)
5
2 reps
5
Run
8
20 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
2
Bench Press (Barbell)
3
3
5 reps
3 reps
3
Chest Fly (Dumbbell)
3
6 reps
4
Dip (Bodyweight)
5
2 reps
5
Run
8
20 secs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
2
Overhead Press (Barbell)
2
3
5 reps
3 reps
3
Pull-Up (Bodyweight)
5
2 reps
4
Bicep Curl (Dumbbell)
3
6 reps
5
Hanging Leg Raise
5
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
2
Overhead Press (Barbell)
2
3
5 reps
3 reps
3
Pull-Up (Bodyweight)
5
2 reps
4
Bicep Curl (Dumbbell)
3
6 reps
5
Hanging Leg Raise
5
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
2
Overhead Press (Barbell)
2
3
5 reps
3 reps
3
Pull-Up (Bodyweight)
5
2 reps
4
Bicep Curl (Dumbbell)
3
6 reps
5
Hanging Leg Raise
5
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
2
Overhead Press (Barbell)
2
3
5 reps
3 reps
3
Pull-Up (Bodyweight)
5
2 reps
4
Bicep Curl (Dumbbell)
3
6 reps
5
Hanging Leg Raise
5
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
2
Overhead Press (Barbell)
2
3
5 reps
3 reps
3
Pull-Up (Bodyweight)
5
2 reps
4
Bicep Curl (Dumbbell)
3
6 reps
5
Hanging Leg Raise
5
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
2
Overhead Press (Barbell)
2
3
5 reps
3 reps
3
Pull-Up (Bodyweight)
5
2 reps
4
Bicep Curl (Dumbbell)
3
6 reps
5
Hanging Leg Raise
5
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
2
Overhead Press (Barbell)
2
3
5 reps
3 reps
3
Pull-Up (Bodyweight)
5
2 reps
4
Bicep Curl (Dumbbell)
3
6 reps
5
Hanging Leg Raise
5
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
2
Overhead Press (Barbell)
2
3
5 reps
3 reps
3
Pull-Up (Bodyweight)
5
2 reps
4
Bicep Curl (Dumbbell)
3
6 reps
5
Hanging Leg Raise
5
10 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
2
Bench Press (Barbell)
3
2
5 reps
3 reps
3
Bench Press (Close Grip)
3
6 reps
4
Skull Crusher (Barbell)
3
6 reps
5
Run
8
20 secs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
2
Bench Press (Barbell)
3
2
5 reps
3 reps
3
Bench Press (Close Grip)
3
6 reps
4
Skull Crusher (Barbell)
3
6 reps
5
Run
8
20 secs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
2
Bench Press (Barbell)
3
2
5 reps
3 reps
3
Bench Press (Close Grip)
3
6 reps
4
Skull Crusher (Barbell)
3
6 reps
5
Run
8
20 secs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
2
Bench Press (Barbell)
3
2
5 reps
3 reps
3
Bench Press (Close Grip)
3
6 reps
4
Skull Crusher (Barbell)
3
6 reps
5
Run
8
20 secs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
2
Bench Press (Barbell)
3
2
5 reps
3 reps
3
Bench Press (Close Grip)
3
6 reps
4
Skull Crusher (Barbell)
3
6 reps
5
Run
8
20 secs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
2
Bench Press (Barbell)
3
2
5 reps
3 reps
3
Bench Press (Close Grip)
3
6 reps
4
Skull Crusher (Barbell)
3
6 reps
5
Run
8
20 secs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
2
Bench Press (Barbell)
3
2
5 reps
3 reps
3
Bench Press (Close Grip)
3
6 reps
4
Skull Crusher (Barbell)
3
6 reps
5
Run
8
20 secs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
2
Bench Press (Barbell)
3
2
5 reps
3 reps
3
Bench Press (Close Grip)
3
6 reps
4
Skull Crusher (Barbell)
3
6 reps
5
Run
8
20 secs
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
2
Overhead Press (Barbell)
3
5 reps
3
Pendlay Row
3
6 reps
4
Shrug (Dumbbell)
3
6 reps
5
Hanging Leg Raise
5
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
2
Overhead Press (Barbell)
3
5 reps
3
Pendlay Row
3
6 reps
4
Shrug (Dumbbell)
3
6 reps
5
Hanging Leg Raise
5
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
2
Overhead Press (Barbell)
3
5 reps
3
Pendlay Row
3
6 reps
4
Shrug (Dumbbell)
3
6 reps
5
Hanging Leg Raise
5
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
2
Overhead Press (Barbell)
3
5 reps
3
Pendlay Row
3
6 reps
4
Shrug (Dumbbell)
3
6 reps
5
Hanging Leg Raise
5
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
2
Overhead Press (Barbell)
3
5 reps
3
Pendlay Row
3
6 reps
4
Shrug (Dumbbell)
3
6 reps
5
Hanging Leg Raise
5
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
2
Overhead Press (Barbell)
3
5 reps
3
Pendlay Row
3
6 reps
4
Shrug (Dumbbell)
3
6 reps
5
Hanging Leg Raise
5
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
2
Overhead Press (Barbell)
3
5 reps
3
Pendlay Row
3
6 reps
4
Shrug (Dumbbell)
3
6 reps
5
Hanging Leg Raise
5
10 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
2
Overhead Press (Barbell)
3
5 reps
3
Pendlay Row
3
6 reps
4
Shrug (Dumbbell)
3
6 reps
5
Hanging Leg Raise
5
10 reps
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
3 Sets
5 Reps
3 Reps
2
Bench Press (Barbell)
3 Sets
2 Sets
5 Reps
3 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
4
Tricep Pushdown (Cable)
3 Sets
6 Reps
5
Run
8 Sets
20 secs
Day 3
1
Squat (Barbell)
3 Sets
3 Sets
5 Reps
3 Reps
2
Bench Press (Barbell)
3 Sets
3 Sets
5 Reps
3 Reps
3
Chest Fly (Dumbbell)
3 Sets
6 Reps
4
Dip (Bodyweight)
5 Sets
2 Reps
5
Run
8 Sets
20 secs
Day 5
1
Squat (Barbell)
3 Sets
3 Sets
5 Reps
3 Reps
2
Bench Press (Barbell)
3 Sets
2 Sets
5 Reps
3 Reps
3
Bench Press (Close Grip)
3 Sets
6 Reps
4
Skull Crusher (Barbell)
3 Sets
6 Reps
5
Run
8 Sets
20 secs
Day 2
1
Deadlift (Barbell)
3 Sets
3 Sets
5 Reps
3 Reps
2
Overhead Press (Barbell)
3 Sets
2 Sets
5 Reps
3 Reps
3
Barbell Row
3 Sets
6 Reps
4
Face Pull
3 Sets
6 Reps
5
Hanging Leg Raise
5 Sets
10 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
3 Sets
5 Reps
3 Reps
2
Overhead Press (Barbell)
2 Sets
3 Sets
5 Reps
3 Reps
3
Pull-Up (Bodyweight)
5 Sets
2 Reps
4
Bicep Curl (Dumbbell)
3 Sets
6 Reps
5
Hanging Leg Raise
5 Sets
10 Reps
Day 6
1
Deadlift (Barbell)
3 Sets
3 Sets
5 Reps
3 Reps
2
Overhead Press (Barbell)
3 Sets
5 Reps
3
Pendlay Row
3 Sets
6 Reps
4
Shrug (Dumbbell)
3 Sets
6 Reps
5
Hanging Leg Raise
5 Sets
10 Reps