Program Description
Powerlifting Periodization ACC SQUAT 1. Leg Press/Hack Squat or Pendulum 2. Bulgarian Split Squat 3. Leg Extension/Hip Abduction 4. Calf Rise 5. Core Training (leg raises/copen hagen plank) BENCH 1. Incline Dumble Press/Cable Fly 2. Upperback Pulldown/Cable Face Pull 3. Triceps Push Down 4. Lateral Rise/Front Rise 5. Dips DEADLIFT 1. Romanian Deadlift/Bent Over Row 2. Leg Curl/Hip Adduction 3. Lat Pull Down/Cable Row 4. Hammer Curl 5. Hip Extension Extra Pushup Pullups and Core Hope u guys enjoy!! I made this Program for busy people and good fatigue management to build your own strength.
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalPowerlifting
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout90 minutes
- CreatedApr 07, 2025 03:41
- Last EditedJun 29, 2025 11:38
Summary
Unleash your strength with the SBD Linear Block Periodization program, designed for dedicated lifters ready to elevate their performance over 18 weeks. This structured plan focuses on three training days each week, emphasizing key lifts like the squat, bench press, and deadlift, while progressively increasing intensity to maximize your gains. With a blend of foundational strength and advanced techniques, you’ll build muscle and enhance your overall power. Get ready to push your limits and achieve your lifting goals!
