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4 Week SBD Strength Block

by Ira

Program Description

Unlock your strength potential with the **4 Week SBD Strength Block**, a comprehensive program designed to elevate your powerlifting game. Over 16 sessions, you'll tackle the foundational lifts: squat, bench press, and deadlift, focusing on both technique and intensity. This program caters to all levels—novice to advanced—ensuring you build muscle and power effectively. With detailed exercise guidance and a structured progression, you'll be ready to crush your goals in just four weeks. Get ready to lift heavy and feel the results!

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 14, 2025 06:08
  • Last Edited
    Jul 14, 2025 05:49
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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
Squat (Barbell)
3
6 reps
RPE 7
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Leg Extension
3
8-10 reps
RPE 8
4
Leg Curl
3
8-10 reps
RPE 8
5
Cable Crunch
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7.5
2
Bench Press (Barbell)
3
6 reps
RPE 7.5
3
Leg Extension
3
8-10 reps
RPE 8
4
Leg Curl
3
8-10 reps
RPE 8
5
Cable Crunch
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 8
3
Leg Extension
3
8-10 reps
RPE 8
4
Leg Curl
3
8-10 reps
RPE 8
5
Cable Crunch
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8.5
2
Bench Press (Barbell)
3
6 reps
RPE 8.5
3
Leg Extension
3
8-10 reps
RPE 8
4
Leg Curl
3
8-10 reps
RPE 8
5
Cable Crunch
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Cable Crunch
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Cable Crunch
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Cable Crunch
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Cable Crunch
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8.5
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 6.5
RPE 7
2
Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 6.5
RPE 7
3
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
RPE 7
RPE 7.5
2
Bench Press (Barbell)
1
2
4 reps
4 reps
RPE 7
RPE 7.5
3
Deadlift (Barbell)
1
2
4 reps
4 reps
RPE 7
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
3 reps
RPE 7.5
RPE 8
2
Bench Press (Barbell)
1
2
3 reps
3 reps
RPE 7.5
RPE 8
3
Deadlift (Barbell)
1
2
3 reps
3 reps
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2 reps
2 reps
2 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
1
2 reps
2 reps
2 reps
RPE 8
RPE 8.5
RPE 9
3
Deadlift (Barbell)
1
1
1
2 reps
2 reps
2 reps
RPE 8
RPE 8.5
RPE 9
Week 1
1 / 4 Weeks
Day 4
1
Squat (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@6.5
@7
2
Bench Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@6.5
@7
3
Deadlift (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@6.5
@7
Day 3
1
Bench Press (Barbell)
3 Sets
6 Reps
@7
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
3
Seated Row (Cable)
3 Sets
8-10 Reps
@8
4
Cable Crunch
3 Sets
8-10 Reps
@8
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
@7
2
Bench Press (Barbell)
3 Sets
6 Reps
@7
3
Leg Extension
3 Sets
8-10 Reps
@8
4
Leg Curl
3 Sets
8-10 Reps
@8
5
Cable Crunch
3 Sets
8-10 Reps
@8