Empire’s SBD Linear Powerlifting Program Block 3&4

by Jonah B.

8 athletes joined

Program Description

This novice to advanced level program is designed into linear block sections to make you stronger and more powerful so you can win on meet day. Learn how to auto regulate because the percentages are pretty high in these two blocks so take advantage of deload week.

Program Overview

Level
Novice, Intermediate, Advanced
Goal
Powerlifting
Equipment
Garage Gym
Program Length
10 weeks
Time Per Workout
80 minutes
Created
Sep 27, 2024 10:46
Last Edited
Jun 28, 2025 03:36

Summary

Unleash your strength with the Empire’s SBD Linear Powerlifting Program Block 3&4, a focused 10-week journey designed for serious lifters. Committing just three days a week, you'll engage in a structured regimen that emphasizes the core powerlifting movements: bench press, squats, and deadlifts, alongside accessory lifts to enhance muscle balance and stability. Each session is crafted to push your limits, ensuring you build both strength and endurance, all within the comfort of your garage gym. Get ready to elevate your performance and achieve your powerlifting goals!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

Day 1

Squat (Low Bar)

3 reps

85%

Squat (Paused)

2 reps

75%

Good Morning

6-8 reps

RPE 6-6.5

Dynamic Speed Bench

3 reps

45%

Plank

Day 1

Squat (Low Bar)

2 reps

90%

Squat (Paused)

2 reps

80%

Good Morning

6-8 reps

RPE 6-6.5

Dynamic Speed Bench

3 reps

45%

Plank

Day 1

Squat (Low Bar)

1 reps

95%

Squat (Paused)

1 reps

85%

Good Morning

6-8 reps

RPE 7

Dynamic Speed Bench

3 reps

45%

Plank

Day 1

Squat (Low Bar)

3 reps

82%

Squat (Paused)

5 reps

70%

Good Morning

6-8 reps

RPE 7

Dynamic Speed Bench

3 reps

45%

Plank

Day 1

Squat (Low Bar)

3 reps

65%

Reverse Hyperextension

Dynamic Speed Bench

3 reps

45%

Plank

Day 1

Squat (Low Bar)

3 reps

82%

Squat (Paused)

2 reps

75%

Good Morning

6-8 reps

RPE 6-6.5

Dynamic Speed Bench

3 reps

45%

Plank

Day 1

Squat (Low Bar)

3 reps

85%

Squat (Paused)

2 reps

80%

Good Morning

6-8 reps

RPE 6-6.5

Dynamic Speed Bench

3 reps

45%

Plank

Day 1

Squat (Low Bar)

2 reps

90%

Walkouts (Squat)

1 reps

Suitcase Deadlift

Plank

Day 1

Squat (Low Bar)

1 reps

95%

Walkouts (Squat)

Suitcase Deadlift

Plank

Day 1

Bench Press (Barbell)

1 reps

95%

Bicep Curl (Banded)

2.5 mins

Day 2

Bench Press (Barbell)

3 reps

85%

Bench Press (Paused)

5 reps

75%

Bicep Curl (Cable)

8-12 reps

Tricep Pushdown (Cable)

8-12 reps

Lateral Raise (Dumbbell)

Bicep Curl (Banded)

2.5 mins

Day 2

Bench Press (Barbell)

2 reps

90%

Bench Press (Paused)

3 reps

80%

Bicep Curl (Cable)

8-12 reps

Tricep Pushdown (Cable)

8-12 reps

Lateral Raise (Dumbbell)

Bicep Curl (Banded)

2.5 mins

Day 2

Bench Press (Barbell)

1 reps

95%

Bench Press (Paused)

1 reps

85%

Bicep Curl (Cable)

8-12 reps

Tricep Pushdown (Cable)

8-12 reps

Lateral Raise (Dumbbell)

Bicep Curl (Banded)

2.5 mins

Day 2

Bench Press (Barbell)

3 reps

82%

Bench Press (Paused)

5 reps

70%

Bicep Curl (Cable)

8-12 reps

Tricep Pushdown (Cable)

8-12 reps

Lateral Raise (Dumbbell)

Bicep Curl (Banded)

2.5 mins

Day 2

Bench Press (Barbell)

3 reps

65%

Bench Press (Paused)

5 reps

48%

Bicep Curl (Cable)

8-12 reps

Tricep Pushdown (Cable)

8-12 reps

Lateral Raise (Dumbbell)

Bicep Curl (Banded)

2.5 mins

Day 2

Bench Press (Barbell)

4 reps

78%

Bench Press (Paused)

5 reps

75%

Bicep Curl (Cable)

8-12 reps

Tricep Pushdown (Cable)

8-12 reps

Lateral Raise (Dumbbell)

Bicep Curl (Banded)

2.5 mins

Day 2

Bench Press (Barbell)

3 reps

82%

Bench Press (Paused)

3 reps

80%

Bicep Curl (Cable)

8-12 reps

Tricep Pushdown (Cable)

8-12 reps

Lateral Raise (Dumbbell)

Bicep Curl (Banded)

2.5 mins

Day 2

Bench Press (Barbell)

3 reps

85%

Isometric Holds (Bench)

Bicep Curl (Cable)

8-12 reps

Tricep Pushdown (Cable)

8-12 reps

Lateral Raise (Dumbbell)

Bicep Curl (Banded)

2.5 mins

Day 2

Bench Press (Barbell)

2 reps

90%

Isometric Holds (Bench)

Bicep Curl (Cable)

8-12 reps

Tricep Pushdown (Cable)

8-12 reps

Lateral Raise (Dumbbell)

Bicep Curl (Banded)

2.5 mins

Day 2

Squat (Low Bar)

2 reps

70%

Plank

Glute Bridge (Bodyweight)

1 reps

Day 3

Deadlift (Barbell)

3 reps

85%

Deadlift (Barbell)

5 reps

70%

Barbell Row

6-8 reps

Reverse Hyperextension

Sling Shot Bench Press (Barbell)

3 reps

Plank

Day 3

Deadlift (Barbell)

2 reps

90%

Deadlift (Barbell)

5 reps

70%

Barbell Row

6-8 reps

Reverse Hyperextension

Sling Shot Bench Press (Barbell)

2 reps

Plank

Day 3

Deadlift (Barbell)

3 reps

82%

Deadlift (Barbell)

5 reps

64%

Barbell Row

6-8 reps

Reverse Hyperextension

Sling Shot Bench Press (Barbell)

3 reps

Plank

Day 3

Deadlift (Barbell)

1 reps

95%

Deadlift (Barbell)

5 reps

70%

Barbell Row

6-8 reps

Reverse Hyperextension

Sling Shot Bench Press (Barbell)

1 reps

Plank

Day 3

Deadlift (Barbell)

3 reps

65%

Reverse Hyperextension

Chest Press (Machine)

12 reps

Plank

Day 3

Deadlift (Barbell)

3 reps

85%

Deadlift (Barbell)

5 reps

70%

Barbell Row

6-8 reps

Reverse Hyperextension

Sling Shot Bench Press (Barbell)

3 reps

Plank

Day 3

Deadlift (Barbell)

2 reps

90%

Deadlift (Barbell)

5 reps

70%

Barbell Row

6-8 reps

Reverse Hyperextension

Sling Shot Bench Press (Barbell)

2 reps

Plank

Day 3

Deadlift (Barbell)

1 reps

95%

Deadlift (Barbell)

5 reps

70%

Barbell Row

6-8 reps

Reverse Hyperextension

Plank

Suitcase Carry

Day 3

Deadlift (Barbell)

3 reps

82%

Deadlift (Barbell)

5 reps

64%

Barbell Row

6-8 reps

Reverse Hyperextension

Suitcase Carry

Plank

Day 3

Deadlift (Barbell)

2 reps

70%

Plank

Glute Bridge (Bodyweight)

Day 2

Bench Press (Barbell)

3 Sets

3 Reps

85%

Bench Press (Paused)

3 Sets

5 Reps

75%

Bicep Curl (Cable)

3 Sets

8-12 Reps

Tricep Pushdown (Cable)

3 Sets

8-12 Reps

Lateral Raise (Dumbbell)

2 Sets

Bicep Curl (Banded)

2 Sets

2.5 mins

Day 1

Squat (Low Bar)

3 Sets

3 Reps

85%

Squat (Paused)

2 Sets

2 Reps

75%

Good Morning

3 Sets

6-8 Reps

@6-6.5

Dynamic Speed Bench

6 Sets

3 Reps

45%

Plank

1 Set

Day 3

Deadlift (Barbell)

3 Sets

3 Reps

85%

Deadlift (Barbell)

3 Sets

5 Reps

70%

Barbell Row

3 Sets

6-8 Reps

Reverse Hyperextension

2 Sets

Sling Shot Bench Press (Barbell)

3 Sets

3 Reps

Plank

1 Set