logo
BoostcampPNG

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
    Oct 18, 2024 03:19
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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