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 23, 2025 09:55

Summary

Unlock your potential with the 4 Week SBD Strength Block, a focused program designed to enhance your strength through a combination of heavy lifts and accessory work. Over four weeks, you’ll train four days a week, incorporating key exercises like deadlifts, squats, and bench presses, all tailored to push your limits. Each session is structured with specific rep ranges and intensities to ensure progressive overload and optimal gains. Perfect for those looking to build a solid foundation in strength training, this program will help you achieve your lifting goals with confidence and precision.
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
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