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Joe's U/L-R-U/L/SBD

by Joey Olandt

Program Description

made personally for me and my goals rep ranges if present are in the notes SBD day end of week each week building for max attempt after 6 weeks rest days following days 2 and 6 exercises are interchangeable - for ex any squat pattern works do what you like adjust intensity based on how you feel

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 28, 2025 06:11
  • Last Edited
    Jul 31, 2025 08:05
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2
Incline Bench Press (Barbell)
2
4 reps
RPE 8.5
3
Shoulder Press (Machine)
2
5 reps
RPE 8
4
Tricep Extension (Cable)
2
6 reps
RPE 10
5
Tricep Pushdown (Cable)
2
5 reps
RPE 10
6
Cable Low Row
2
6 reps
RPE 10
7
Lateral Raise (Cable)
2
8 reps
RPE 8
8
Rear Delt Fly (Machine)
2
8 reps
RPE 8
9
Abs Crunch (Weighted)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2
Incline Bench Press (Barbell)
2
4 reps
RPE 8.5
3
Shoulder Press (Machine)
2
5 reps
RPE 8
4
Tricep Extension (Cable)
2
6 reps
RPE 10
5
Tricep Pushdown (Cable)
2
5 reps
RPE 10
6
Cable Low Row
2
6 reps
RPE 10
7
Lateral Raise (Cable)
2
8 reps
RPE 8
8
Rear Delt Fly (Machine)
2
8 reps
RPE 8
9
Abs Crunch (Weighted)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2
Incline Bench Press (Barbell)
2
4 reps
RPE 8.5
3
Shoulder Press (Machine)
2
5 reps
RPE 8
4
Tricep Extension (Cable)
2
6 reps
RPE 10
5
Tricep Pushdown (Cable)
2
5 reps
RPE 10
6
Cable Low Row
2
6 reps
RPE 10
7
Lateral Raise (Cable)
2
8 reps
RPE 8
8
Rear Delt Fly (Machine)
2
8 reps
RPE 8
9
Abs Crunch (Weighted)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2
Incline Bench Press (Barbell)
2
4 reps
RPE 8.5
3
Shoulder Press (Machine)
2
5 reps
RPE 8
4
Tricep Extension (Cable)
2
6 reps
RPE 10
5
Tricep Pushdown (Cable)
2
5 reps
RPE 10
6
Cable Low Row
2
6 reps
RPE 10
7
Lateral Raise (Cable)
2
8 reps
RPE 8
8
Rear Delt Fly (Machine)
2
8 reps
RPE 8
9
Abs Crunch (Weighted)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2
Incline Bench Press (Barbell)
2
4 reps
RPE 8.5
3
Shoulder Press (Machine)
2
5 reps
RPE 8
4
Tricep Extension (Cable)
2
6 reps
RPE 10
5
Tricep Pushdown (Cable)
2
5 reps
RPE 10
6
Cable Low Row
2
6 reps
RPE 10
7
Lateral Raise (Cable)
2
8 reps
RPE 8
8
Rear Delt Fly (Machine)
2
8 reps
RPE 8
9
Abs Crunch (Weighted)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Incline Bench Press (Barbell)
2
4 reps
RPE 8
3
Shoulder Press (Machine)
2
5 reps
RPE 8
4
Tricep Extension (Cable)
2
6 reps
RPE 10
5
Tricep Pushdown (Cable)
2
5 reps
RPE 10
6
Cable Low Row
2
6 reps
RPE 10
7
Lateral Raise (Cable)
2
8 reps
RPE 8
8
Rear Delt Fly (Machine)
2
8 reps
RPE 8
9
Abs Crunch (Weighted)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6 reps
RPE 10
2
Squat (Barbell)
3
4 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
4 reps
RPE 10
4
Leg Extension
2
6 reps
RPE 10
5
Hip Abductor (Machine)
2
8 reps
RPE 10
6
Hamstring Curl
2
6 reps
RPE 10
7
Hip Adductor (Machine)
2
8 reps
RPE 10
8
Calf Raise (Machine)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6 reps
RPE 10
2
Squat (Barbell)
3
4 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
4 reps
RPE 10
4
Leg Extension
2
6 reps
RPE 10
5
Hamstring Curl
2
6 reps
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 10
7
Hip Abductor (Machine)
2
8 reps
RPE 10
8
Calf Raise (Machine)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6 reps
RPE 10
2
Squat (Barbell)
3
4 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
4 reps
RPE 10
4
Leg Extension
2
6 reps
RPE 10
5
Hamstring Curl
2
6 reps
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 10
7
Hip Abductor (Machine)
2
8 reps
RPE 10
8
Calf Raise (Machine)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6 reps
RPE 10
2
Squat (Barbell)
3
4 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
4 reps
RPE 10
4
Leg Extension
2
6 reps
RPE 10
5
Hamstring Curl
2
6 reps
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 10
7
Hip Abductor (Machine)
2
8 reps
RPE 10
8
Calf Raise (Machine)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6 reps
RPE 10
2
Squat (Barbell)
3
4 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
4 reps
RPE 10
4
Leg Extension
2
6 reps
RPE 10
5
Hamstring Curl
2
6 reps
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 10
7
Hip Abductor (Machine)
2
8 reps
RPE 10
8
Calf Raise (Machine)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6 reps
RPE 10
2
Squat (Barbell)
3
4 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
4 reps
RPE 10
4
Leg Extension
2
6 reps
RPE 10
5
Hamstring Curl
2
6 reps
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 10
7
Hip Abductor (Machine)
2
8 reps
RPE 10
8
Calf Raise (Machine)
2
8 reps
RPE 10
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
RPE 9
2
Bicep Curl (Cable)
2
6 reps
RPE 10
3
Cable Low Row
2
6 reps
RPE 10
4
Barbell Row
2
4 reps
RPE 9
5
Bench Press (Barbell)
2
5 reps
RPE 9
6
Lateral Raise (Cable)
2
8 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
2
3 reps
RPE 9
8
Incline Bench Press (Smith Machine)
2
7 reps
RPE 10
9
Rear Delt Fly (Machine)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
RPE 9
2
Cable Low Row
2
6 reps
RPE 10
3
Barbell Row
2
4 reps
RPE 9
4
Bicep Curl (Cable)
2
6 reps
RPE 10
5
Bench Press (Barbell)
2
5 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
3 reps
RPE 9
7
Incline Bench Press (Smith Machine)
2
7 reps
RPE 10
8
Lateral Raise (Cable)
2
8 reps
RPE 8
9
Rear Delt Fly (Machine)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 10
RPE 9
2
Cable Low Row
2
6 reps
RPE 10
3
Barbell Row
2
4 reps
RPE 9
4
Bicep Curl (Cable)
2
6 reps
RPE 10
5
Bench Press (Barbell)
2
5 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
3 reps
RPE 9
7
Incline Bench Press (Smith Machine)
2
7 reps
RPE 10
8
Lateral Raise (Cable)
2
8 reps
RPE 8
9
Rear Delt Fly (Machine)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
RPE 9
2
Cable Low Row
2
6 reps
RPE 10
3
Barbell Row
2
4 reps
RPE 9
4
Bicep Curl (Cable)
2
6 reps
RPE 10
5
Bench Press (Barbell)
2
5 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
3 reps
RPE 9
7
Incline Bench Press (Smith Machine)
2
7 reps
RPE 10
8
Lateral Raise (Cable)
2
8 reps
RPE 8
9
Rear Delt Fly (Machine)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
RPE 9
2
Cable Low Row
2
6 reps
RPE 10
3
Barbell Row
2
4 reps
RPE 9
4
Bicep Curl (Cable)
2
6 reps
RPE 10
5
Bench Press (Barbell)
2
5 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
3 reps
RPE 9
7
Incline Bench Press (Smith Machine)
2
7 reps
RPE 10
8
Lateral Raise (Cable)
2
8 reps
RPE 8
9
Rear Delt Fly (Machine)
2
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
RPE 8
2
Cable Low Row
2
6 reps
RPE 10
3
Barbell Row
2
4 reps
RPE 9
4
Bicep Curl (Cable)
2
6 reps
RPE 10
5
Bench Press (Barbell)
2
5 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
3 reps
RPE 9
7
Incline Bench Press (Smith Machine)
2
7 reps
RPE 10
8
Lateral Raise (Cable)
2
8 reps
RPE 8
9
Rear Delt Fly (Machine)
2
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
6 reps
RPE 10
3
Tricep Extension (Cable)
2
5 reps
RPE 10
4
Tricep Pushdown (Cable)
2
6 reps
RPE 10
5
Romanian Deadlift (Dumbbell)
2
3 reps
RPE 8
6
Squat (Barbell)
2
3 reps
RPE 9
7
Leg Extension
2
6 reps
RPE 10
8
Hamstring Curl
2
6 reps
RPE 10
9
Seated Calf Raise
2
10 reps
RPE 8
10
Hip Adductor (Machine)
2
8 reps
RPE 10
11
Hip Abductor (Machine)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
6 reps
RPE 10
3
Tricep Extension (Cable)
2
5 reps
RPE 10
4
Tricep Pushdown (Cable)
2
6 reps
RPE 10
5
Romanian Deadlift (Dumbbell)
2
3 reps
RPE 8
6
Squat (Barbell)
2
3 reps
RPE 9
7
Leg Extension
2
6 reps
RPE 10
8
Hamstring Curl
2
6 reps
RPE 10
9
Seated Calf Raise
2
10 reps
RPE 8
10
Hip Adductor (Machine)
2
8 reps
RPE 10
11
Hip Abductor (Machine)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
6 reps
RPE 10
3
Tricep Extension (Cable)
2
5 reps
RPE 10
4
Tricep Pushdown (Cable)
2
6 reps
RPE 10
5
Romanian Deadlift (Dumbbell)
2
3 reps
RPE 8
6
Squat (Barbell)
2
3 reps
RPE 9
7
Leg Extension
2
6 reps
RPE 10
8
Hamstring Curl
2
6 reps
RPE 10
9
Seated Calf Raise
2
10 reps
RPE 8
10
Hip Adductor (Machine)
2
8 reps
RPE 10
11
Hip Abductor (Machine)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
6 reps
RPE 10
3
Tricep Extension (Cable)
2
5 reps
RPE 10
4
Tricep Pushdown (Cable)
2
6 reps
RPE 10
5
Romanian Deadlift (Dumbbell)
2
3 reps
RPE 8
6
Squat (Barbell)
2
3 reps
RPE 9
7
Leg Extension
2
6 reps
RPE 10
8
Hamstring Curl
2
6 reps
RPE 10
9
Seated Calf Raise
2
10 reps
RPE 8
10
Hip Adductor (Machine)
2
8 reps
RPE 10
11
Hip Abductor (Machine)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
6 reps
RPE 10
3
Tricep Extension (Cable)
2
5 reps
RPE 10
4
Tricep Pushdown (Cable)
2
6 reps
RPE 10
5
Romanian Deadlift (Dumbbell)
2
3 reps
RPE 8
6
Squat (Barbell)
2
3 reps
RPE 9
7
Leg Extension
2
6 reps
RPE 10
8
Hamstring Curl
2
6 reps
RPE 10
9
Seated Calf Raise
2
10 reps
RPE 8
10
Hip Adductor (Machine)
2
8 reps
RPE 10
11
Hip Abductor (Machine)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
6 reps
RPE 10
3
Tricep Extension (Cable)
2
5 reps
RPE 10
4
Tricep Pushdown (Cable)
2
6 reps
RPE 10
5
Romanian Deadlift (Dumbbell)
2
3 reps
RPE 8
6
Squat (Barbell)
2
3 reps
RPE 8
7
Leg Extension
2
6 reps
RPE 10
8
Hamstring Curl
2
6 reps
RPE 10
9
Seated Calf Raise
2
10 reps
RPE 8
10
Hip Adductor (Machine)
2
8 reps
RPE 10
11
Hip Abductor (Machine)
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
5 reps
RPE 7
RPE 8
2
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 7
RPE 8
3
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 6
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
5 reps
RPE 7.5
RPE 8.5
2
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 7.5
RPE 8.5
3
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 6.5
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
5 reps
RPE 8
RPE 9
2
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 7
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
5 reps
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8.5
RPE 9
3
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 7.5
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
5 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
3
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 9.5
2
Bench Press (Barbell)
1
1 reps
RPE 9.5
3
Deadlift (Barbell)
1
1 reps
RPE 9.5
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3 Reps
@9
2
Incline Bench Press (Barbell)
2 Sets
4 Reps
@8.5
3
Shoulder Press (Machine)
2 Sets
5 Reps
@8
4
Tricep Extension (Cable)
2 Sets
6 Reps
@10
5
Tricep Pushdown (Cable)
2 Sets
5 Reps
@10
6
Cable Low Row
2 Sets
6 Reps
@10
7
Lateral Raise (Cable)
2 Sets
8 Reps
@8
8
Rear Delt Fly (Machine)
2 Sets
8 Reps
@8
9
Abs Crunch (Weighted)
1 Set
8 Reps
@10
Day 2
1
Preacher Curl (Dumbbell)
2 Sets
6 Reps
@10
2
Squat (Barbell)
3 Sets
4 Reps
@9
3
Romanian Deadlift (Barbell)
2 Sets
4 Reps
@10
4
Leg Extension
2 Sets
6 Reps
@10
5
Hip Abductor (Machine)
2 Sets
8 Reps
@10
6
Hamstring Curl
2 Sets
6 Reps
@10
7
Hip Adductor (Machine)
2 Sets
8 Reps
@10
8
Calf Raise (Machine)
2 Sets
8 Reps
@10
Day 3
No exercises added to this day
Day 4
1
Deadlift (Barbell)
2 Sets
4 Reps
@9
2
Bicep Curl (Cable)
2 Sets
6 Reps
@10
3
Cable Low Row
2 Sets
6 Reps
@10
4
Barbell Row
2 Sets
4 Reps
@9
5
Bench Press (Barbell)
2 Sets
5 Reps
@9
6
Lateral Raise (Cable)
2 Sets
8 Reps
@8
7
Seated Shoulder Press (Dumbbell)
2 Sets
3 Reps
@9
8
Incline Bench Press (Smith Machine)
2 Sets
7 Reps
@10
9
Rear Delt Fly (Machine)
2 Sets
8 Reps
@8
Day 5
1
Preacher Curl (Dumbbell)
2 Sets
6 Reps
@10
2
Hammer Curl (Dumbbell)
2 Sets
6 Reps
@10
3
Tricep Extension (Cable)
2 Sets
5 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
6 Reps
@10
5
Romanian Deadlift (Dumbbell)
2 Sets
3 Reps
@8
6
Squat (Barbell)
2 Sets
3 Reps
@9
7
Leg Extension
2 Sets
6 Reps
@10
8
Hamstring Curl
2 Sets
6 Reps
@10
9
Seated Calf Raise
2 Sets
10 Reps
@8
10
Hip Adductor (Machine)
2 Sets
8 Reps
@10
11
Hip Abductor (Machine)
2 Sets
8 Reps
@10
Day 6
1
Squat (Barbell)
1 Set
2 Sets
1 Reps
5 Reps
@7
@8
2
Bench Press (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
@7
@8
3
Deadlift (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
@6
@7
Day 7
No exercises added to this day