logo
BoostcampPNG

Empire’s SBD Linear Powerlifting Program: Block 2

by Jonah B.
3 athletes joined

Program Description

This block of the program emphasizes progressive overload and accessory work to build strength and muscle endurance, with each week incrementally increasing in intensity.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 20, 2024 04:38
  • Last Edited
    Aug 27, 2024 08:39
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
5
5 reps
65%
2
Leg Extension
3
3
Bench Press (Close Grip)
3
10 reps
55%
4
Dip (Bodyweight)
3
5
Lateral Raise (Dumbbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
5 reps
75%
2
Leg Extension
3
3
Bench Press (Close Grip)
3
10 reps
55%
4
Dip (Bodyweight)
3
5
Lateral Raise (Dumbbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
3 reps
80%
2
Leg Extension
3
3
Bench Press (Close Grip)
3
10 reps
65%
4
Dip (Bodyweight)
3
5
Lateral Raise (Dumbbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
3 reps
100%
2
Leg Extension
3
3
Bench Press (Close Grip)
3
10 reps
75%
4
Dip (Bodyweight)
3
5
Lateral Raise (Dumbbell)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
5
5 reps
65%
2
Banded or Chained Overhead Press
3
3 reps
55%
3
Plate Raises
3
12 reps
4
Tricep Kickback
2
5
Bicep Curl (Machine)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
3
5 reps
75%
2
Banded or Chained Overhead Press
3
3 reps
65%
3
Plate Raises
3
12 reps
4
Tricep Kickback
2
5
Bicep Curl (Machine)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
3
3 reps
80%
2
Banded or Chained Overhead Press
3
3 reps
75%
3
Plate Raises
3
12 reps
4
Tricep Kickback
2
5
Bicep Curl (Machine)
2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sling Shot Bench Press (Barbell)
1
3 reps
100%
2
Banded or Chained Overhead Press
3
3 reps
80%
3
Plate Raises
3
12 reps
4
Tricep Kickback
2
5
Bicep Curl (Machine)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Deadlift
20
1 reps
2
Good Morning
2
12 reps
3
Hamstring Curl
3
15 reps
4
Seated Row (Cable)
4
12 reps
5
Boarded Bench Press
5
5 reps
65%
6
Larsen Press (Barbell)
4
8 reps
55%
7
Pec Deck (Machine)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Boarded Bench Press
3
5 reps
75%
2
Pec Deck (Machine)
2
3
Larsen Press (Barbell)
4
8 reps
55%
4
Tempo Deadlift
20
2 reps
5
Good Morning
2
12 reps
6
Hamstring Curl
3
15 reps
7
Seated Row (Cable)
4
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
1 reps
80%
2
Leg Press
4
6 reps
65%
3
Dumbbell Row
4
8 reps
4
Seated Row (Cable)
4
12 reps
5
Boarded Bench Press
3
3 reps
80%
6
Larsen Press (Barbell)
4
8 reps
65%
7
Pec Deck (Machine)
2
Day 3
#
Exercise
Sets
Reps
Intensity
1
Boarded Bench Press
1
3 reps
100%
2
Larsen Press (Barbell)
4
8 reps
75%
3
Pec Deck (Machine)
1
4
Rack Pull (Barbell)
3
1 reps
85%
5
Leg Press
4
6 reps
65%
6
Bent Over Row (Dumbbell)
4
8 reps
7
Seated Row (Cable)
4
12 reps
Week 1
1 / 4 Weeks
Day 1
1
Box Squat (Barbell)
5 Sets
5 Reps
65%
2
Leg Extension
3 Sets
3
Bench Press (Close Grip)
3 Sets
10 Reps
55%
4
Dip (Bodyweight)
3 Sets
5
Lateral Raise (Dumbbell)
3 Sets
Day 2
1
Sling Shot Bench Press (Barbell)
5 Sets
5 Reps
65%
2
Banded or Chained Overhead Press
3 Sets
3 Reps
55%
3
Plate Raises
3 Sets
12 Reps
4
Tricep Kickback
2 Sets
5
Bicep Curl (Machine)
2 Sets
Day 3
1
Tempo Deadlift
20 Sets
1 Reps
2
Good Morning
2 Sets
12 Reps
3
Hamstring Curl
3 Sets
15 Reps
4
Seated Row (Cable)
4 Sets
12 Reps
5
Boarded Bench Press
5 Sets
5 Reps
65%
6
Larsen Press (Barbell)
4 Sets
8 Reps
55%
7
Pec Deck (Machine)
2 Sets