BSD + SUMO

This 4-day powerlifting-focused strength program is designed to increase maximal strength in the squat, bench press, and both conventional and sumo deadlifts. Built around a 5x5 progression model, it emphasizes compound movements, progressive overload, and proper recovery to drive consistent strength gains.

In addition to the main lifts, the program includes targeted accessory work for triceps, shoulders, back, legs, and biceps to improve weak points and overall muscular balance. Special grip training is integrated to enhance deadlift performance without relying on straps.

The structure limits each workout to six exercises to maintain high intensity and focus, while preventing unnecessary fatigue. This program is ideal for intermediate lifters who want to build a stronger total and improve performance in powerlifting-style training.

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Week 1

Week 2

Week 3

Week 4

Week 5

Deadlift (Barbell)

Bent Over Row (Barbell)

Lat Pulldown

Single Arm Iso Row

Dead Hang

Wrist Curls

Sumo Deadlift (Barbell)

Back Extension (Weighted)

T-Bar Row

Bicep Curl (EZ Bar)

Hammer Curl (Dumbbell)

Face Pull

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Overhead Press (Barbell)

Dip (Weighted)

Tricep Rope Push Down (Cable)

Lateral Raise (Dumbbell)

Single Arm Tricep Extension (Cable)

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Lying Leg Curl

Hanging Leg Raise

Static dumbbell holf

Leg Extension

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