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SBDB

by Erick A.

Program Description

Mejorar marcas y ganancia de músculo de manera sencilla

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    100 minutes
  • Created
    May 09, 2025 12:31
  • Last Edited
    Jun 18, 2025 10:10

Summary

Transform your lower body strength with the SBDB program, an 8-week journey designed for serious lifters. Committing four days a week, you’ll tackle a variety of compound and isolation movements, including barbell deadlifts and squats, to build muscle and power. Each workout is structured to maximize your gains, featuring targeted exercises that engage your quads, glutes, and hamstrings. Get ready to elevate your training and achieve impressive results!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-8 reps
-
2
Deadlift (Barbell)
3
3-6 reps
-
3
Belt Squat
3
6-8 reps
-
4
Hip Thrust (Machine)
2
6-10 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Elevaciones De Talon
3
10 reps
-
7
Leg Curl
2
8-10 reps
-
8
Leg Extension
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-8 reps
-
2
Deadlift (Barbell)
3
3-6 reps
-
3
Belt Squat
3
6-8 reps
-
4
Hip Thrust (Machine)
2
6-10 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Elevaciones De Talon
3
10 reps
-
7
Leg Curl
2
8-10 reps
-
8
Leg Extension
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-8 reps
-
2
Deadlift (Barbell)
3
3-6 reps
-
3
Belt Squat
3
6-8 reps
-
4
Hip Thrust (Machine)
2
6-10 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Elevaciones De Talon
3
10 reps
-
7
Leg Curl
2
8-10 reps
-
8
Leg Extension
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-8 reps
-
2
Deadlift (Barbell)
3
3-6 reps
-
3
Belt Squat
3
6-8 reps
-
4
Hip Thrust (Machine)
2
6-10 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Elevaciones De Talon
3
10 reps
-
7
Leg Curl
2
8-10 reps
-
8
Leg Extension
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-8 reps
-
2
Deadlift (Barbell)
3
3-6 reps
-
3
Belt Squat
3
6-8 reps
-
4
Hip Thrust (Machine)
2
6-10 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Elevaciones De Talon
3
10 reps
-
7
Leg Curl
2
8-10 reps
-
8
Leg Extension
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-8 reps
-
2
Deadlift (Barbell)
3
3-6 reps
-
3
Belt Squat
3
6-8 reps
-
4
Hip Thrust (Machine)
2
6-10 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Elevaciones De Talon
3
10 reps
-
7
Leg Curl
2
8-10 reps
-
8
Leg Extension
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-8 reps
-
2
Deadlift (Barbell)
3
3-6 reps
-
3
Belt Squat
3
6-8 reps
-
4
Hip Thrust (Machine)
2
6-10 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Elevaciones De Talon
3
10 reps
-
7
Leg Curl
2
8-10 reps
-
8
Leg Extension
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4-8 reps
-
2
Deadlift (Barbell)
3
3-6 reps
-
3
Belt Squat
3
6-8 reps
-
4
Hip Thrust (Machine)
2
6-10 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Elevaciones De Talon
3
10 reps
-
7
Leg Curl
2
8-10 reps
-
8
Leg Extension
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Dip (Weighted)
2
6-8 reps
-
3
Pull-Up (Weighted)
2
3-6 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Single Arm High Row (Cable)
2
6-8 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
6-10 reps
-
8
Side Crunch (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Dip (Weighted)
2
6-8 reps
-
3
Pull-Up (Weighted)
2
3-6 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Single Arm High Row (Cable)
2
6-8 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
6-10 reps
-
8
Side Crunch (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Dip (Weighted)
2
6-8 reps
-
3
Pull-Up (Weighted)
2
3-6 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Single Arm High Row (Cable)
2
6-8 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
6-10 reps
-
8
Side Crunch (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Dip (Weighted)
2
6-8 reps
-
3
Pull-Up (Weighted)
2
3-6 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Single Arm High Row (Cable)
2
6-8 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
6-10 reps
-
8
Side Crunch (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Dip (Weighted)
2
6-8 reps
-
3
Pull-Up (Weighted)
2
3-6 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Single Arm High Row (Cable)
2
6-8 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
6-10 reps
-
8
Side Crunch (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Dip (Weighted)
2
6-8 reps
-
3
Pull-Up (Weighted)
2
3-6 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Single Arm High Row (Cable)
2
6-8 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
6-10 reps
-
8
Side Crunch (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Dip (Weighted)
2
6-8 reps
-
3
Pull-Up (Weighted)
2
3-6 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Single Arm High Row (Cable)
2
6-8 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
6-10 reps
-
8
Side Crunch (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Dip (Weighted)
2
6-8 reps
-
3
Pull-Up (Weighted)
2
3-6 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Single Arm High Row (Cable)
2
6-8 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
7
Bicep Curl (Cable)
3
6-10 reps
-
8
Side Crunch (Cable)
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Low Bar)
3
4-8 reps
-
3
Hack Squat
2
6-8 reps
-
4
Hip Thrust (Machine)
3
6-10 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Elevaciones De Talon
3
10 reps
-
7
Leg Curl
2
8-10 reps
-
8
Leg Extension
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Low Bar)
3
4-8 reps
-
3
Hack Squat
2
6-8 reps
-
4
Hip Thrust (Machine)
3
6-10 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Elevaciones De Talon
3
10 reps
-
7
Leg Curl
2
8-10 reps
-
8
Leg Extension
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Low Bar)
3
4-8 reps
-
3
Hack Squat
2
6-8 reps
-
4
Hip Thrust (Machine)
3
6-10 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Elevaciones De Talon
3
10 reps
-
7
Leg Curl
2
8-10 reps
-
8
Leg Extension
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Low Bar)
3
4-8 reps
-
3
Hack Squat
2
6-8 reps
-
4
Hip Thrust (Machine)
3
6-10 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Elevaciones De Talon
3
10 reps
-
7
Leg Curl
2
8-10 reps
-
8
Leg Extension
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Low Bar)
3
4-8 reps
-
3
Hack Squat
2
6-8 reps
-
4
Hip Thrust (Machine)
3
6-10 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Elevaciones De Talon
3
10 reps
-
7
Leg Curl
2
8-10 reps
-
8
Leg Extension
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Low Bar)
3
4-8 reps
-
3
Hack Squat
2
6-8 reps
-
4
Hip Thrust (Machine)
3
6-10 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Elevaciones De Talon
3
10 reps
-
7
Leg Curl
2
8-10 reps
-
8
Leg Extension
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Low Bar)
3
4-8 reps
-
3
Hack Squat
2
6-8 reps
-
4
Hip Thrust (Machine)
3
6-10 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Elevaciones De Talon
3
10 reps
-
7
Leg Curl
2
8-10 reps
-
8
Leg Extension
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
-
2
Squat (Low Bar)
3
4-8 reps
-
3
Hack Squat
2
6-8 reps
-
4
Hip Thrust (Machine)
3
6-10 reps
-
5
Lying Leg Curl
2
6-10 reps
-
6
Elevaciones De Talon
3
10 reps
-
7
Leg Curl
2
8-10 reps
-
8
Leg Extension
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dip (Weighted)
2
6-8 reps
-
3
Pull-Up (Weighted)
2
3-6 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Single Arm High Row (Cable)
2
6-8 reps
-
6
Katana Extension
1
2
8-126 reps
8-12 reps
-
-
7
Bicep Curl (Machine)
3
6-10 reps
-
8
Side Crunch (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dip (Weighted)
2
6-8 reps
-
3
Pull-Up (Weighted)
2
3-6 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Single Arm High Row (Cable)
2
6-8 reps
-
6
Katana Extension
1
2
8-126 reps
8-12 reps
-
-
7
Bicep Curl (Machine)
3
6-10 reps
-
8
Side Crunch (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dip (Weighted)
2
6-8 reps
-
3
Pull-Up (Weighted)
2
3-6 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Single Arm High Row (Cable)
2
6-8 reps
-
6
Katana Extension
1
2
8-126 reps
8-12 reps
-
-
7
Bicep Curl (Machine)
3
6-10 reps
-
8
Side Crunch (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dip (Weighted)
2
6-8 reps
-
3
Pull-Up (Weighted)
2
3-6 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Single Arm High Row (Cable)
2
6-8 reps
-
6
Katana Extension
1
2
8-126 reps
8-12 reps
-
-
7
Bicep Curl (Machine)
3
6-10 reps
-
8
Side Crunch (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dip (Weighted)
2
6-8 reps
-
3
Pull-Up (Weighted)
2
3-6 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Single Arm High Row (Cable)
2
6-8 reps
-
6
Katana Extension
1
2
8-126 reps
8-12 reps
-
-
7
Bicep Curl (Machine)
3
6-10 reps
-
8
Side Crunch (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dip (Weighted)
2
6-8 reps
-
3
Pull-Up (Weighted)
2
3-6 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Single Arm High Row (Cable)
2
6-8 reps
-
6
Katana Extension
1
2
8-126 reps
8-12 reps
-
-
7
Bicep Curl (Machine)
3
6-10 reps
-
8
Side Crunch (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dip (Weighted)
2
6-8 reps
-
3
Pull-Up (Weighted)
2
3-6 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Single Arm High Row (Cable)
2
6-8 reps
-
6
Katana Extension
1
2
8-126 reps
8-12 reps
-
-
7
Bicep Curl (Machine)
3
6-10 reps
-
8
Side Crunch (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Dip (Weighted)
2
6-8 reps
-
3
Pull-Up (Weighted)
2
3-6 reps
-
4
T-Bar Row
2
6-8 reps
-
5
Single Arm High Row (Cable)
2
6-8 reps
-
6
Katana Extension
1
2
8-126 reps
8-12 reps
-
-
7
Bicep Curl (Machine)
3
6-10 reps
-
8
Side Crunch (Cable)
3
10-12 reps
-
Week 1
1 / 8 Weeks
Day 3
1
Deadlift (Barbell)
3 Sets
3-6 Reps
-
2
Squat (Low Bar)
3 Sets
4-8 Reps
-
3
Hack Squat
2 Sets
6-8 Reps
-
4
Hip Thrust (Machine)
3 Sets
6-10 Reps
-
5
Lying Leg Curl
2 Sets
6-10 Reps
-
6
Elevaciones De Talon
3 Sets
10 Reps
-
7
Leg Curl
2 Sets
8-10 Reps
-
8
Leg Extension
2 Sets
10 Reps
-
Day 1
1
Squat (Low Bar)
3 Sets
4-8 Reps
-
2
Deadlift (Barbell)
3 Sets
3-6 Reps
-
3
Belt Squat
3 Sets
6-8 Reps
-
4
Hip Thrust (Machine)
2 Sets
6-10 Reps
-
5
Lying Leg Curl
2 Sets
6-10 Reps
-
6
Elevaciones De Talon
3 Sets
10 Reps
-
7
Leg Curl
2 Sets
8-10 Reps
-
8
Leg Extension
2 Sets
10 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
4-8 Reps
-
2
Dip (Weighted)
2 Sets
6-8 Reps
-
3
Pull-Up (Weighted)
2 Sets
3-6 Reps
-
4
T-Bar Row
2 Sets
6-8 Reps
-
5
Single Arm High Row (Cable)
2 Sets
6-8 Reps
-
6
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
7
Bicep Curl (Cable)
3 Sets
6-10 Reps
-
8
Side Crunch (Cable)
3 Sets
10-12 Reps
-
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
-
2
Dip (Weighted)
2 Sets
6-8 Reps
-
3
Pull-Up (Weighted)
2 Sets
3-6 Reps
-
4
T-Bar Row
2 Sets
6-8 Reps
-
5
Single Arm High Row (Cable)
2 Sets
6-8 Reps
-
6
Katana Extension
1 Set
2 Sets
8-126 Reps
8-12 Reps
-
-
7
Bicep Curl (Machine)
3 Sets
6-10 Reps
-
8
Side Crunch (Cable)
3 Sets
10-12 Reps
-