Empire’s SBD Linear Powerlifting Program Block 3&4
This is the end of Empire’s SBD Linear Powerlifting Program, it will make you stronger and more powerful.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Squat (Low Bar) | 3 | 3 reps | 85% |
| 2 | Squat (Paused) | 2 | 2 reps | 75% |
| 3 | Good Morning | 3 | 6–8 reps | @6–6.5 |
| 4 | Dynamic Speed Bench | 6 | 3 reps | 45% |
| 5 | Plank | 1 | 0 min | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 3 | 3 reps | 85% |
| 2 | Bench Press (Paused) | 3 | 5 reps | 75% |
| 3 | Bicep Curl (Cable) | 3 | 8–12 reps | — |
| 4 | Tricep Pushdown (Cable) | 3 | 8–12 reps | — |
| 5 | Lateral Raise (Dumbbell) | 2 | 0 reps | — |
| 6 | Bicep Curl (Banded) | 2 | 2.5 min | — |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 3 | 3 reps | 85% |
| 2 | Deadlift (Barbell) | 3 | 5 reps | 70% |
| 3 | Barbell Row | 3 | 6–8 reps | — |
| 4 | Reverse Hyperextension | 2 | 0 reps | — |
| 5 | Sling Shot Bench Press (Barbell) | 3 | 3 reps | — |
| 6 | Plank | 1 | 0 min | — |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Empire’s SBD Linear Powerlifting Program Block 3&4 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.
This program is built around a garage 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 80 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.
Empire’s SBD Linear Powerlifting Program Block 3&4 is structured around 3 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 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Empire’s SBD Linear Powerlifting Program Block 3&4 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
