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SBD Gains Accumulation
by Paul Carr
Program Description
3 day cycle, repeat on whatever daily frequency suits you - Day 1, T1 and T2 squat - Day 2, T1 and T2 bench - Day 3, T1 and T2 deadlift - Do 3-5 RM for T1, 6-10RM for T2, 12-20RM for T3 depending on lift - T1 & T2 Progress by staying at the same RM max 5 > add reps until 5 for all sets > add weight 5kg Squat & Deadlift, 2.5kg Bench. - T3 increases weight as you reach RM for all sets, no need to push performance on T3's. - Deload every 5th week to manage fatigue. - Alternate T2's to suit weakness in each lift. Repeat the program as often as desired.
Program Overview
Level
Intermediate, Novice, Beginner, Advanced
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
90 minutes
Created
Jul 04, 2024 09:54
Last Edited
Jul 08, 2024 10:09
down_app
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
3 Sets
3-5 Reps
80%
2
Squat (Paused)
3 Sets
6-10 Reps
60%
3
T-Bar Row
3 Sets
8-12 Reps
@8
4
Leg Press
3 Sets
8-12 Reps
@8
5
Leg Extension
3 Sets
10-15 Reps
@8
6
Lu Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Rear Delt Fly (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 2
1
Bench Press (Barbell)
3 Sets
3-5 Reps
80%
2
Bench Press (Paused)
3 Sets
6-10 Reps
60%
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
4
Overhead Press (Barbell)
3 Sets
10-15 Reps
@8
5
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 3
1
Deadlift (Barbell)
3 Sets
3-5 Reps
80%
2
Deadlift (Paused)
3 Sets
6-10 Reps
60%
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
5
Leg Curl
3 Sets
10-15 Reps
@8
6
Bicep Curl (EZ Bar)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Hammer Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 1
1
Squat (Barbell)
3 Sets
3-5 Reps
80%
2
Squat (Paused)
3 Sets
6-10 Reps
60%
3
T-Bar Row
3 Sets
8-12 Reps
@8
4
Leg Press
3 Sets
8-12 Reps
@8
5
Leg Extension
3 Sets
10-15 Reps
@8
6
Lu Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Rear Delt Fly (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 2
1
Bench Press (Barbell)
3 Sets
3-5 Reps
80%
2
Bench Press (Paused)
3 Sets
6-10 Reps
60%
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
4
Overhead Press (Barbell)
3 Sets
10-15 Reps
@8
5
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 3
1
Deadlift (Barbell)
3 Sets
3-5 Reps
80%
2
Deadlift (Paused)
3 Sets
6-10 Reps
60%
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
5
Leg Curl
3 Sets
10-15 Reps
@8
6
Bicep Curl (EZ Bar)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Hammer Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 1
1
Squat (Barbell)
3 Sets
3-5 Reps
80%
2
Squat (Paused)
3 Sets
6-10 Reps
60%
3
T-Bar Row
3 Sets
8-12 Reps
@8
4
Leg Press
3 Sets
8-12 Reps
@8
5
Leg Extension
3 Sets
10-15 Reps
@8
6
Lu Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Rear Delt Fly (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 2
1
Bench Press (Barbell)
3 Sets
3-5 Reps
80%
2
Bench Press (Paused)
3 Sets
6-10 Reps
60%
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
4
Overhead Press (Barbell)
3 Sets
10-15 Reps
@8
5
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 3
1
Deadlift (Barbell)
3 Sets
3-5 Reps
80%
2
Deadlift (Paused)
3 Sets
6-10 Reps
60%
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
5
Leg Curl
3 Sets
10-15 Reps
@8
6
Bicep Curl (EZ Bar)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Hammer Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 1
1
Squat (Barbell)
3 Sets
3-5 Reps
80%
2
Squat (Paused)
3 Sets
6-10 Reps
60%
3
T-Bar Row
3 Sets
8-12 Reps
@8
4
Leg Press
3 Sets
8-12 Reps
@8
5
Leg Extension
3 Sets
10-15 Reps
@8
6
Lu Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Rear Delt Fly (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 2
1
Bench Press (Barbell)
3 Sets
3-5 Reps
80%
2
Bench Press (Paused)
3 Sets
6-10 Reps
60%
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
4
Overhead Press (Barbell)
3 Sets
10-15 Reps
@8
5
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 3
1
Deadlift (Barbell)
3 Sets
3-5 Reps
80%
2
Deadlift (Paused)
3 Sets
6-10 Reps
60%
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
5
Leg Curl
3 Sets
10-15 Reps
@8
6
Bicep Curl (EZ Bar)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Hammer Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 1
1
Squat (Barbell)
2 Sets
3-5 Reps
80%
2
High Bar Squat (Barbell)
2 Sets
6-10 Reps
65%
3
T-Bar Row
2 Sets
8-12 Reps
@8
4
Leg Press
2 Sets
8-12 Reps
@8
5
Leg Extension
2 Sets
10-15 Reps
@8
6
Lu Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Rear Delt Fly (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 2
1
Bench Press (Barbell)
2 Sets
3-5 Reps
80%
2
Spoto Press
2 Sets
6-10 Reps
65%
3
Seated Row (Cable)
2 Sets
8-12 Reps
@8
4
Seated Overhead Press (Dumbbell)
2 Sets
10-15 Reps
@8
5
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 3
1
Deadlift (Barbell)
2 Sets
3-5 Reps
80%
2
Deadlift (Deficit)
2 Sets
6-10 Reps
65%
3
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@8
4
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@8
6
Bicep Curl (EZ Bar)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Hammer Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 1
1
Squat (Barbell)
3 Sets
3-5 Reps
80%
2
Squat (Paused)
3 Sets
6-10 Reps
60%
3
T-Bar Row
3 Sets
8-12 Reps
@8
4
Leg Press
3 Sets
8-12 Reps
@8
5
Leg Extension
3 Sets
10-15 Reps
@8
6
Lu Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Rear Delt Fly (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 2
1
Bench Press (Barbell)
3 Sets
3-5 Reps
80%
2
Bench Press (Paused)
3 Sets
6-10 Reps
60%
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
4
Overhead Press (Barbell)
3 Sets
10-15 Reps
@8
5
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 3
1
Deadlift (Barbell)
3 Sets
3-5 Reps
80%
2
Deadlift (Paused)
3 Sets
6-10 Reps
60%
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
5
Leg Curl
3 Sets
10-15 Reps
@8
6
Bicep Curl (EZ Bar)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Hammer Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 1
1
Squat (Barbell)
3 Sets
3-5 Reps
80%
2
Squat (Paused)
3 Sets
6-10 Reps
60%
3
T-Bar Row
3 Sets
8-12 Reps
@8
4
Leg Press
3 Sets
8-12 Reps
@8
5
Leg Extension
3 Sets
10-15 Reps
@8
6
Lu Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Rear Delt Fly (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 2
1
Bench Press (Barbell)
3 Sets
3-5 Reps
80%
2
Bench Press (Paused)
3 Sets
6-10 Reps
60%
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
4
Overhead Press (Barbell)
3 Sets
10-15 Reps
@8
5
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 3
1
Deadlift (Barbell)
3 Sets
3-5 Reps
80%
2
Deadlift (Paused)
3 Sets
6-10 Reps
60%
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
5
Leg Curl
3 Sets
10-15 Reps
@8
6
Bicep Curl (EZ Bar)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Hammer Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 1
1
Squat (Barbell)
3 Sets
3-5 Reps
80%
2
Squat (Paused)
3 Sets
6-10 Reps
60%
3
T-Bar Row
3 Sets
8-12 Reps
@8
4
Leg Press
3 Sets
8-12 Reps
@8
5
Leg Extension
3 Sets
10-15 Reps
@8
6
Lu Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Rear Delt Fly (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 2
1
Bench Press (Barbell)
3 Sets
3-5 Reps
80%
2
Bench Press (Paused)
3 Sets
6-10 Reps
60%
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
4
Overhead Press (Barbell)
3 Sets
10-15 Reps
@8
5
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 3
1
Deadlift (Barbell)
3 Sets
3-5 Reps
80%
2
Deadlift (Paused)
3 Sets
6-10 Reps
60%
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
5
Leg Curl
3 Sets
10-15 Reps
@8
6
Bicep Curl (EZ Bar)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Hammer Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 1
1
Squat (Barbell)
3 Sets
3-5 Reps
80%
2
Squat (Paused)
3 Sets
6-10 Reps
60%
3
T-Bar Row
3 Sets
8-12 Reps
@8
4
Leg Press
3 Sets
8-12 Reps
@8
5
Leg Extension
3 Sets
10-15 Reps
@8
6
Lu Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Rear Delt Fly (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 2
1
Bench Press (Barbell)
3 Sets
3-5 Reps
80%
2
Bench Press (Paused)
3 Sets
6-10 Reps
60%
3
Seated Row (Cable)
3 Sets
8-12 Reps
@8
4
Overhead Press (Barbell)
3 Sets
10-15 Reps
@8
5
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 3
1
Deadlift (Barbell)
3 Sets
3-5 Reps
80%
2
Deadlift (Paused)
3 Sets
6-10 Reps
60%
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
5
Leg Curl
3 Sets
10-15 Reps
@8
6
Bicep Curl (EZ Bar)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Hammer Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 1
1
Squat (Barbell)
2 Sets
3-5 Reps
80%
2
High Bar Squat (Barbell)
2 Sets
6-10 Reps
65%
3
T-Bar Row
2 Sets
8-12 Reps
@8
4
Leg Press
2 Sets
8-12 Reps
@8
5
Leg Extension
2 Sets
10-15 Reps
@8
6
Lu Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Rear Delt Fly (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 2
1
Bench Press (Barbell)
2 Sets
3-5 Reps
80%
2
Spoto Press
2 Sets
6-10 Reps
65%
3
Seated Row (Cable)
2 Sets
8-12 Reps
@8
4
Seated Overhead Press (Dumbbell)
2 Sets
10-15 Reps
@8
5
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 3
1
Deadlift (Barbell)
2 Sets
3-5 Reps
80%
2
Deadlift (Deficit)
2 Sets
6-10 Reps
65%
3
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@8
4
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
5
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@8
6
Bicep Curl (EZ Bar)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
7
Hammer Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10