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SBD Gains Accumulation

by Paul Carr
5 athletes joined

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
    Jun 18, 2025 10:26

Summary

Unlock your strength potential with the SBD Gains Accumulation program, a comprehensive 10-week journey designed for serious lifters. Committing just three days a week, you'll focus on key lifts like squats and bench presses, strategically incorporating deload phases to optimize recovery and growth. This program is tailored to enhance your muscular endurance and overall power, ensuring you build solid gains while minimizing the risk of burnout. Elevate your training and experience the results you’ve been striving for!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
80%
2
Squat (Paused)
3
6-10 reps
60%
3
T-Bar Row
3
8-12 reps
RPE 8
4
Leg Press
3
8-12 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
6
Lu Raise
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Rear Delt Fly (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
80%
2
Squat (Paused)
3
6-10 reps
60%
3
T-Bar Row
3
8-12 reps
RPE 8
4
Leg Press
3
8-12 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
6
Lu Raise
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Rear Delt Fly (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
80%
2
Squat (Paused)
3
6-10 reps
60%
3
T-Bar Row
3
8-12 reps
RPE 8
4
Leg Press
3
8-12 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
6
Lu Raise
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Rear Delt Fly (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
80%
2
Squat (Paused)
3
6-10 reps
60%
3
T-Bar Row
3
8-12 reps
RPE 8
4
Leg Press
3
8-12 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
6
Lu Raise
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Rear Delt Fly (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-5 reps
80%
2
High Bar Squat (Barbell)
2
6-10 reps
65%
3
T-Bar Row
2
8-12 reps
RPE 8
4
Leg Press
2
8-12 reps
RPE 8
5
Leg Extension
2
10-15 reps
RPE 8
6
Lu Raise
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Rear Delt Fly (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
80%
2
Squat (Paused)
3
6-10 reps
60%
3
T-Bar Row
3
8-12 reps
RPE 8
4
Leg Press
3
8-12 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
6
Lu Raise
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Rear Delt Fly (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
80%
2
Squat (Paused)
3
6-10 reps
60%
3
T-Bar Row
3
8-12 reps
RPE 8
4
Leg Press
3
8-12 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
6
Lu Raise
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Rear Delt Fly (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
80%
2
Squat (Paused)
3
6-10 reps
60%
3
T-Bar Row
3
8-12 reps
RPE 8
4
Leg Press
3
8-12 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
6
Lu Raise
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Rear Delt Fly (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
80%
2
Squat (Paused)
3
6-10 reps
60%
3
T-Bar Row
3
8-12 reps
RPE 8
4
Leg Press
3
8-12 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
6
Lu Raise
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Rear Delt Fly (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-5 reps
80%
2
High Bar Squat (Barbell)
2
6-10 reps
65%
3
T-Bar Row
2
8-12 reps
RPE 8
4
Leg Press
2
8-12 reps
RPE 8
5
Leg Extension
2
10-15 reps
RPE 8
6
Lu Raise
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Rear Delt Fly (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
80%
2
Bench Press (Paused)
3
6-10 reps
60%
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Overhead Press (Barbell)
3
10-15 reps
RPE 8
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
80%
2
Bench Press (Paused)
3
6-10 reps
60%
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Overhead Press (Barbell)
3
10-15 reps
RPE 8
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
80%
2
Bench Press (Paused)
3
6-10 reps
60%
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Overhead Press (Barbell)
3
10-15 reps
RPE 8
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
80%
2
Bench Press (Paused)
3
6-10 reps
60%
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Overhead Press (Barbell)
3
10-15 reps
RPE 8
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
80%
2
Spoto Press
2
6-10 reps
65%
3
Seated Row (Cable)
2
8-12 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 8
5
Bench Press (Dumbbell)
2
8-12 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
80%
2
Bench Press (Paused)
3
6-10 reps
60%
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Overhead Press (Barbell)
3
10-15 reps
RPE 8
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
80%
2
Bench Press (Paused)
3
6-10 reps
60%
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Overhead Press (Barbell)
3
10-15 reps
RPE 8
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
80%
2
Bench Press (Paused)
3
6-10 reps
60%
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Overhead Press (Barbell)
3
10-15 reps
RPE 8
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
80%
2
Bench Press (Paused)
3
6-10 reps
60%
3
Seated Row (Cable)
3
8-12 reps
RPE 8
4
Overhead Press (Barbell)
3
10-15 reps
RPE 8
5
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-5 reps
80%
2
Spoto Press
2
6-10 reps
65%
3
Seated Row (Cable)
2
8-12 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
2
10-15 reps
RPE 8
5
Bench Press (Dumbbell)
2
8-12 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
80%
2
Deadlift (Paused)
3
6-10 reps
60%
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Leg Curl
3
10-15 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Hammer Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
80%
2
Deadlift (Paused)
3
6-10 reps
60%
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Leg Curl
3
10-15 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Hammer Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
80%
2
Deadlift (Paused)
3
6-10 reps
60%
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Leg Curl
3
10-15 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Hammer Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
80%
2
Deadlift (Paused)
3
6-10 reps
60%
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Leg Curl
3
10-15 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Hammer Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
80%
2
Deadlift (Deficit)
2
6-10 reps
65%
3
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Hammer Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
80%
2
Deadlift (Paused)
3
6-10 reps
60%
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Leg Curl
3
10-15 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Hammer Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
80%
2
Deadlift (Paused)
3
6-10 reps
60%
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Leg Curl
3
10-15 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Hammer Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
80%
2
Deadlift (Paused)
3
6-10 reps
60%
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Leg Curl
3
10-15 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Hammer Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
80%
2
Deadlift (Paused)
3
6-10 reps
60%
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
5
Leg Curl
3
10-15 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Hammer Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
80%
2
Deadlift (Deficit)
2
6-10 reps
65%
3
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
4
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
6
Bicep Curl (EZ Bar)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Hammer Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
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