SBD 6 - Kalash Method

This 6-week program is designed for intermediate powerlifters who have already built a solid foundation in the Squat, Bench Press, and Deadlift (SBD), as well as in key variations. The primary goal is to peak strength and maximize performance for a 1-rep max (1RM) test or upcoming meet.

The program combines RPE-based autoregulation with percentage-based progressions to balance structure with individual readiness. Throughout the cycle, you will encounter AMRAP sets to push capacity, gauge progress, and build mental toughness. Variation lifts are included to address weaknesses, improve movement efficiency, and carry over directly to your competition lifts.

This program is ideal for lifters who:

Have experience with proper lifting form and technique

Understand basic RPE concepts

Have previously trained with accessory and variation lifts

Are looking to transition from a general strength phase into a peaking block


Each week is carefully structured to drive adaptive overload while managing fatigue, allowing you to arrive at Week 6 feeling strong, sharp, and ready to perform.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Stretching

Rest

Deadlift (Paused)

Romanian Deadlift (Barbell)

Seated Row (Cable)

Lat Pulldown

Seated Hamstring Curl

Abs Crunch (Weighted)

Hammer Curl (Dumbbell)

Deadlift 

Squat (Barbell)

Larsen Press (Barbell)

Leg Press

Lunge (Dumbbell)

Rear Delt Fly (Cable)

Squat + Bench

Deadlift (Barbell)

Abs Crunch (Bodyweight)

Tempo Squat (Barbell)

Bench Press (Close Grip)

Overhead Press (Barbell)

Skull Crusher (Dumbbell)

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Benchpress 

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