Program Description
SBD strength with some hypertrophy. For home gym training. This takes up about 6 hours per week. A program I follow when I don't have much time.
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding, Powerlifting
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout120 minutes
- CreatedSep 07, 2024 05:41
- Last EditedJun 18, 2025 10:28
Summary
Transform your physique with the "Buff and Tough" program, an 8-week journey designed for serious lifters looking to build strength and muscle. Comprising three intense workouts per week, this program focuses on foundational lifts like squats and deadlifts, complemented by targeted supersets to maximize gains. Each session is crafted to challenge your limits, ensuring you stay motivated and on track to achieve your fitness goals. Get ready to push your boundaries and emerge stronger than ever!
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
RPE 6
2A
Bench Press (Paused)
4
10 reps
RPE 8
2B
Pull-Up (Bodyweight)
4
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4A
Bicep Curl (Dumbbell)
5
15 reps
RPE 9
4B
Tricep Pushdown (Cable)
5
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
RPE 6
2A
Bench Press (Paused)
4
10 reps
RPE 8
2B
Pull-Up (Bodyweight)
4
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4A
Bicep Curl (Dumbbell)
5
15 reps
RPE 9
4B
Tricep Pushdown (Cable)
5
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
RPE 6
2A
Bench Press (Paused)
4
10 reps
RPE 8
2B
Pull-Up (Bodyweight)
4
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4A
Bicep Curl (Dumbbell)
5
15 reps
RPE 9
4B
Tricep Pushdown (Cable)
5
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
RPE 6
2A
Bench Press (Paused)
4
10 reps
RPE 8
2B
Pull-Up (Bodyweight)
4
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4A
Bicep Curl (Dumbbell)
5
15 reps
RPE 9
4B
Tricep Pushdown (Cable)
5
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
9 reps
RPE 6
2A
Bench Press (Paused)
4
10 reps
RPE 8
2B
Pull-Up (Bodyweight)
4
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4A
Bicep Curl (Dumbbell)
5
15 reps
RPE 9
4B
Tricep Pushdown (Cable)
5
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 7
2A
Bench Press (Paused)
4
8 reps
RPE 8
2B
Pull-Up (Bodyweight)
4
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4A
Bicep Curl (Dumbbell)
5
15 reps
RPE 9
4B
Tricep Pushdown (Cable)
5
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2A
Bench Press (Paused)
4
6 reps
RPE 8
2B
Pull-Up (Bodyweight)
4
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4A
Bicep Curl (Dumbbell)
5
15 reps
RPE 9
4B
Tricep Pushdown (Cable)
5
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8
2A
Bench Press (Paused)
4
5 reps
RPE 8
2B
Pull-Up (Bodyweight)
4
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
4A
Bicep Curl (Dumbbell)
5
15 reps
RPE 9
4B
Tricep Pushdown (Cable)
5
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 6
2
Bench Press (Paused)
5
8 reps
RPE 8
3
Deadlift (Barbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
5A
Tricep Pushdown (Cable)
4
15 reps
RPE 9
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 6
2
Bench Press (Paused)
5
8 reps
RPE 8
3
Deadlift (Barbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
5A
Tricep Pushdown (Cable)
4
15 reps
RPE 9
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 6
2
Bench Press (Paused)
5
8 reps
RPE 8
3
Deadlift (Barbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
5A
Tricep Pushdown (Cable)
4
15 reps
RPE 9
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 6
2
Bench Press (Paused)
5
8 reps
RPE 8
3
Deadlift (Barbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
5A
Tricep Pushdown (Cable)
4
15 reps
RPE 9
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 6
2
Bench Press (Paused)
5
8 reps
RPE 8
3
Deadlift (Barbell)
3
6 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
5A
Tricep Pushdown (Cable)
4
15 reps
RPE 9
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Bench Press (Paused)
5
6 reps
RPE 8
3
Deadlift (Barbell)
3
4 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
5A
Tricep Pushdown (Cable)
4
15 reps
RPE 9
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8
2
Bench Press (Paused)
5
5 reps
RPE 8
3
Deadlift (Barbell)
4
3 reps
RPE 7
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
5A
Tricep Pushdown (Cable)
4
15 reps
RPE 9
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
RPE 9
2
Bench Press (Paused)
5
3 reps
RPE 8
3
Deadlift (Barbell)
3
2 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
20 reps
RPE 9
5A
Tricep Pushdown (Cable)
4
15 reps
RPE 9
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Bench Press (Paused)
4
6 reps
RPE 9
3
Barbell Row
3
15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5A
Tricep Pushdown (Cable)
4
15 reps
RPE 9
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Bench Press (Paused)
4
6 reps
RPE 9
3
Barbell Row
3
15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5A
Tricep Pushdown (Cable)
4
15 reps
RPE 9
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Bench Press (Paused)
4
6 reps
RPE 9
3
Barbell Row
3
15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5A
Tricep Pushdown (Cable)
4
15 reps
RPE 9
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Bench Press (Paused)
4
6 reps
RPE 9
3
Barbell Row
3
15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5A
Tricep Pushdown (Cable)
4
15 reps
RPE 9
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Bench Press (Paused)
4
6 reps
RPE 9
3
Barbell Row
3
15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5A
Tricep Pushdown (Cable)
4
15 reps
RPE 9
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 9
2
Bench Press (Paused)
4
4 reps
RPE 9
3
Barbell Row
3
15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5A
Tricep Pushdown (Cable)
4
15 reps
RPE 9
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8
2
Bench Press (Paused)
4
4 reps
RPE 9
3
Barbell Row
3
15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5A
Tricep Pushdown (Cable)
4
15 reps
RPE 9
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
1 reps
RPE 8
2
Bench Press (Paused)
6
2 reps
RPE 9
3
Barbell Row
3
15 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 9
5A
Tricep Pushdown (Cable)
4
15 reps
RPE 9
5B
Bicep Curl (Dumbbell)
4
15 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)3 Sets
9 Reps
@6
2A
Bench Press (Paused)4 Sets
10 Reps
@8
2B
Pull-Up (Bodyweight)4 Sets
12 Reps
@8
3
Lateral Raise (Dumbbell)3 Sets
20 Reps
@9
4A
Bicep Curl (Dumbbell)5 Sets
15 Reps
@9
4B
Tricep Pushdown (Cable)5 Sets
15 Reps
@9
Day 2
1
Squat (Barbell)3 Sets
8 Reps
@6
2
Bench Press (Paused)5 Sets
8 Reps
@8
3
Deadlift (Barbell)3 Sets
6 Reps
@7
4
Lateral Raise (Dumbbell)3 Sets
20 Reps
@9
5A
Tricep Pushdown (Cable)4 Sets
15 Reps
@9
5B
Bicep Curl (Dumbbell)4 Sets
15 Reps
@9
Day 3
1
Squat (Barbell)3 Sets
6 Reps
@8
2
Bench Press (Paused)4 Sets
6 Reps
@9
3
Barbell Row3 Sets
15 Reps
@9
4
Rear Delt Fly (Dumbbell)3 Sets
15 Reps
@9
5A
Tricep Pushdown (Cable)4 Sets
15 Reps
@9
5B
Bicep Curl (Dumbbell)4 Sets
15 Reps
@9