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SBD Linear Block Periodization

by Sanjaya E.P
4 athletes joined

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

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 07, 2025 03:41
  • Last Edited
    Apr 07, 2025 05:18
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
8 reps
65%
2
Bench Press (Barbell)
2
8 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 6.5
2
Bench Press (Barbell)
4
8 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
7 reps
RPE 7
2
Bench Press (Barbell)
4
7 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
RPE 7.5
2
Bench Press (Barbell)
4
6 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
RPE 8
2
Squat (Low Bar)
2
5 reps
RPE 7
3
Bench Press (Barbell)
1
5 reps
RPE 8
4
Bench Press (Barbell)
3
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 9
2
Bench Press (Barbell)
3
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
6 reps
68%
2
Bench Press (Barbell)
2
6 reps
68%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
RPE 6.5
2
Bench Press (Barbell)
4
6 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 7
2
Bench Press (Barbell)
4
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4 reps
RPE 7.5
2
Bench Press (Barbell)
4
4 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3 reps
RPE 8.5
2
Squat (Low Bar)
1
3 reps
RPE 6.5
3
Bench Press (Barbell)
1
3 reps
RPE 8.5
4
Bench Press (Barbell)
2
5 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2 reps
RPE 10
2
Bench Press (Barbell)
1
2 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
3 reps
76%
2
Bench Press (Barbell)
2
3 reps
76%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 6.5
2
Squat (Low Bar)
1
4 reps
RPE 6.5
3
Bench Press (Barbell)
1
1 reps
RPE 6.5
4
Bench Press (Barbell)
2
4 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 7.5
2
Squat (Low Bar)
1
3 reps
RPE 6.5
3
Bench Press (Barbell)
1
1 reps
RPE 7.5
4
Bench Press (Barbell)
2
3 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 8.5
2
Squat (Low Bar)
1
2 reps
RPE 6.5
3
Bench Press (Barbell)
1
1 reps
RPE 8.5
4
Bench Press (Barbell)
2
2 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
83%
2
Squat (Low Bar)
1
2 reps
81%
3
Bench Press (Barbell)
1
1 reps
83%
4
Bench Press (Barbell)
2
2 reps
81%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
8 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
7 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
6 reps
68%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 8.5
2
Deadlift (Barbell)
1
3 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
76%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6.5
2
Deadlift (Barbell)
1
4 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7.5
2
Deadlift (Barbell)
1
3 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8.5
2
Deadlift (Barbell)
1
2 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
83%
2
Deadlift (Barbell)
1
2 reps
81%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
65%
2
Squat (Paused)
3
6 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 6
2
Squat (Paused)
3
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 6
2
Squat (Paused)
3
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 6
2
Squat (Paused)
3
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 6
2
Squat (Paused)
3
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 6
2
Squat (Paused)
3
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
70%
2
Squat (Paused)
3
6 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 6
2
Squat (Paused)
3
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 6
2
Squat (Paused)
3
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 6
2
Squat (Paused)
3
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 6
2
Squat (Paused)
3
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 6
2
Squat (Paused)
3
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
70%
2
Squat (Paused)
3
6 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 6
2
Squat (Paused)
3
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 6
2
Squat (Paused)
3
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 6
2
Squat (Paused)
3
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 6
2
Squat (Paused)
3
6 reps
RPE 6
Day 3
No exercises added to this day
Week 1
1 / 18 Weeks
Day 1
1
Squat (Low Bar)
2 Sets
8 Reps
65%
2
Bench Press (Barbell)
2 Sets
8 Reps
65%
Day 3
1
Larsen Press (Barbell)
4 Sets
6 Reps
65%
2
Squat (Paused)
3 Sets
6 Reps
65%
Day 2
1
Deadlift (Barbell)
1 Set
8 Reps
65%