BSD + SUMO
Powerlifting-focused 4-day strength program built around 5x5 compound lifts to maximize strength, grip power, and total performance.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 5 | 5 reps | @9 |
| 2 | Bent Over Row (Barbell) | 4 | 6–8 reps | @8.5 |
| 3 | Lat Pulldown | 4 | 10 reps | @8.5 |
| 4 | Single Arm Iso Row | 3 | 10 reps | @9 |
| 5 | Dead Hang | 3 | 5 min | @10 |
| 6 | Wrist Curls | 3 | 10 reps | @7.5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Sumo Deadlift (Barbell) | 5 | 5 reps | @9 |
| 2 | Back Extension (Weighted) | 3 | 10–12 reps | @9 |
| 3 | T-Bar Row | 4 | 10 reps | @8 |
| 4 | Bicep Curl (EZ Bar) | 3 | 8 reps | @9 |
| 5 | Hammer Curl (Dumbbell) | 3 | 10 reps | @9 |
| 6 | Face Pull | 3 | 12 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 5 | 5 reps | @9 |
| 2 | Incline Bench Press (Dumbbell) | 4 | 8 reps | @9 |
| 3 | Overhead Press (Barbell) | 3 | 8 reps | @8 |
| 4 | Dip (Weighted) | 4 | 8 reps | @9 |
| 5 | Tricep Rope Push Down (Cable) | 3 | 10 reps | @9 |
| 6 | Lateral Raise (Dumbbell) | 3 | 12 reps | @8 |
| 7 | Single Arm Tricep Extension (Cable) | 3 | 10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 3 | 20–25 reps | @8 |
| 2 | Squat (Barbell) | 5 | 5 reps | @9 |
| 3 | Romanian Deadlift (Barbell) | 4 | 6–8 reps | @8 |
| 4 | Leg Press | 4 | 6–8 reps | @9 |
| 5 | Lying Leg Curl | 3 | 12 reps | @7 |
| 6 | Hanging Leg Raise | 3 | AMRAP | @10 |
| 7 | Static dumbbell holf | 3 | AMRAP | @10 |
Weeks 2–5 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, BSD + SUMO is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 5 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 120 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.
BSD + SUMO 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 5 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
BSD + SUMO 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
