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Empire’s SBD Linear Powerlifting Program: Block 2

by Jonah B.
3 athletes joined
5.0
(1 rating)

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
    Jun 18, 2025 09:22

Summary

Unlock your strength potential with the Empire’s SBD Linear Powerlifting Program: Block 2. Over the next 4 weeks, you’ll train three times a week, focusing on essential lifts like the Box Squat, Close Grip Bench Press, and more. Each session is designed to progressively increase your intensity, pushing you to new personal bests while enhancing muscle engagement and stability. Perfect for lifters ready to elevate their powerlifting game, this program combines foundational movements with targeted accessory work to build a solid strength base. Get ready to dominate your lifts!
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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
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Jonah B.Age 17, Man
8 months ago
4 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
It was a great program and experience