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SBD

by Kamal E.
3 athletes joined

Program Description

Strength and Big

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    150 minutes
  • Created
    Dec 01, 2024 06:28
  • Last Edited
    Jun 18, 2025 11:41

Summary

**SBD** is a comprehensive 12-week program designed to elevate your strength training game with a focus on squats, bench presses, and deadlifts. Committed lifters will train five days a week, utilizing a mix of barbell, dumbbell, and machine exercises to build muscle and enhance performance. Each session is meticulously crafted to target major muscle groups, ensuring balanced development and optimal recovery. Get ready to push your limits and achieve new personal bests!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
1
6 reps
6 reps
58%
63%
2
Front Squat (Barbell)
1
1
8 reps
8 reps
45%
55%
3
Goblet Squat
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Inverted Row
1
AMRAP
RPE 10
7
Plank
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
1
6 reps
6 reps
61%
66%
2
Front Squat (Barbell)
1
1
8 reps
8 reps
48%
58%
3
Goblet Squat
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Inverted Row
1
AMRAP
RPE 10
7
Plank
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
1
6 reps
6 reps
64%
69%
2
Front Squat (Barbell)
1
1
8 reps
8 reps
51%
61%
3
Goblet Squat
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Inverted Row
1
AMRAP
RPE 10
7
Plank
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
1
6 reps
6 reps
67%
72%
2
Front Squat (Barbell)
1
1
8 reps
8 reps
54%
64%
3
Goblet Squat
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Inverted Row
1
AMRAP
RPE 10
7
Plank
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
3
3 reps
3 reps
70%
75%
2
Front Squat (Barbell)
1
1
5 reps
5 reps
55%
60%
3
Goblet Squat
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Inverted Row
1
AMRAP
RPE 10
7
Plank
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
2
3 reps
3 reps
73%
78%
2
Front Squat (Barbell)
1
1
5 reps
5 reps
58%
63%
3
Goblet Squat
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Inverted Row
1
AMRAP
RPE 10
7
Plank
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
2
3 reps
3 reps
76%
81%
2
Front Squat (Barbell)
1
1
4 reps
4 reps
60%
65%
3
Goblet Squat
3
10 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
5
Hip Thrust (Machine)
3
10 reps
-
6
Inverted Row
1
AMRAP
RPE 10
7
Plank
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
1
3 reps
3 reps
80%
85%
2
Goblet Squat
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Inverted Row
1
AMRAP
RPE 10
5
Plank
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
1
3 reps
3 reps
83%
88%
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Inverted Row
1
AMRAP
RPE 10
4
Plank
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
1
2 reps
2 reps
85%
90%
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Inverted Row
1
AMRAP
RPE 10
4
Plank
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2 reps
2 reps
87%
92%
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Inverted Row
1
AMRAP
RPE 10
4
Plank
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
1
1 reps
1 reps
89%
94%
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Plank
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
2
1
6 reps
6 reps
55%
60%
2
Larsen Press (Barbell)
2
1
3 reps
3 reps
50%
55%
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
5
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
2
1
6 reps
6 reps
58%
63%
2
Larsen Press (Barbell)
2
1
3 reps
3 reps
53%
58%
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
5
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
2
1
6 reps
6 reps
61%
66%
2
Larsen Press (Barbell)
2
1
3 reps
3 reps
56%
61%
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
5
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
2
1
6 reps
6 reps
66%
70%
2
Larsen Press (Barbell)
2
1
3 reps
3 reps
59%
64%
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
5
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
2
2 reps
2 reps
68%
73%
2
Larsen Press (Barbell)
2
1
7 reps
7 reps
50%
55%
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
5
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
2
2 reps
2 reps
71%
76%
2
Larsen Press (Barbell)
2
1
6 reps
6 reps
64%
68%
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
5
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
3
2
2 reps
2 reps
74%
78%
2
Larsen Press (Barbell)
2
1
6 reps
6 reps
66%
70%
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
5
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
2
1
2 reps
2 reps
76%
80%
2
Larsen Press (Barbell)
2
1
5 reps
5 reps
69%
73%
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
5
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
2
1
2 reps
2 reps
78%
82%
2
Larsen Press (Barbell)
2
1
5 reps
5 reps
70%
75%
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
5
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
2
1
2 reps
2 reps
80%
85%
2
Larsen Press (Barbell)
2
1
3 reps
3 reps
74%
78%
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
5
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
1
1
2 reps
2 reps
83%
88%
2
Larsen Press (Barbell)
2
1
3 reps
3 reps
76%
81%
3
Shoulder Press (Machine)
3
8-12 reps
-
4
Lat Pulldown
5
15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
2
1
1 reps
1 reps
85%
90%
2
Larsen Press (Barbell)
2
1
2 reps
2 reps
79%
84%
3
Lat Pulldown
5
15 reps
-
4
V-Handle Tricep Pushdown (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
8 reps
8 reps
53%
58%
2
Good Morning
3
10 reps
RPE 6
3
Single Leg Deadlift
3
10 reps
RPE 6
4
Pendlay Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hanging Leg Raise
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
8 reps
8 reps
56%
61%
2
Good Morning
3
10 reps
RPE 6
3
Single Leg Deadlift
3
10 reps
RPE 6
4
Pendlay Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hanging Leg Raise
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
8 reps
8 reps
59%
64%
2
Good Morning
3
10 reps
RPE 6
3
Single Leg Deadlift
3
10 reps
RPE 6
4
Pendlay Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hanging Leg Raise
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
8 reps
8 reps
62%
67%
2
Good Morning
3
10 reps
RPE 6
3
Single Leg Deadlift
3
10 reps
RPE 6
4
Pendlay Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hanging Leg Raise
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
6 reps
6 reps
66%
71%
2
Good Morning
3
8 reps
RPE 6
3
Single Leg Deadlift
3
8 reps
RPE 6
4
Pendlay Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hanging Leg Raise
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
5 reps
5 reps
68%
73%
2
Good Morning
3
8 reps
RPE 7
3
Single Leg Deadlift
2
1
8 reps
8 reps
RPE 6
RPE 7
4
Pendlay Row
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hanging Leg Raise
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
6 reps
6 reps
71%
76%
2
Single Leg Deadlift
2
1
8 reps
8 reps
RPE 6
RPE 7
3
Pendlay Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Hanging Leg Raise
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
3 reps
3 reps
75%
80%
2
Single Leg Deadlift
2
1
6 reps
6 reps
RPE 6
RPE 7
3
Pendlay Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Hanging Leg Raise
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3 reps
3 reps
78%
80%
2
Single Leg Deadlift
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Pendlay Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Hanging Leg Raise
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
3 reps
3 reps
80%
85%
2
Single Leg Deadlift
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Pendlay Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Hanging Leg Raise
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
2 reps
2 reps
83%
88%
2
Romanian Deadlift (Barbell)
1
1 mins
-
3
Pendlay Row
1
1
1
10 reps
8 reps
6 reps
-
-
-
4
Hanging Leg Raise
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
2 reps
2 reps
85%
90%
2
Romanian Deadlift (Barbell)
1
1 mins
-
3
Hanging Leg Raise
1
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
10 reps
10 reps
53%
58%
2
Bench Press (Close Grip)
2
1
12 reps
12 reps
50%
53%
3
Dip (Weighted)
3
8-12 reps
-
4
Front Raise
2
12-15 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Face Pull
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
10 reps
10 reps
56%
60%
2
Bench Press (Close Grip)
2
1
12 reps
12 reps
53%
56%
3
Dip (Weighted)
3
8-12 reps
-
4
Front Raise
2
12-15 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Face Pull
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
10 reps
10 reps
59%
63%
2
Bench Press (Close Grip)
2
1
12 reps
12 reps
56%
59%
3
Dip (Weighted)
3
8-12 reps
-
4
Front Raise
2
12-15 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Face Pull
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
10 reps
10 reps
62%
66%
2
Bench Press (Close Grip)
2
1
12 reps
12 reps
59%
63%
3
Dip (Weighted)
3
8-12 reps
-
4
Front Raise
2
12-15 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Face Pull
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
8 reps
62%
66%
2
Bench Press (Close Grip)
2
1
9 reps
9 reps
61%
65%
3
Dip (Weighted)
3
8-12 reps
-
4
Front Raise
2
12-15 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Face Pull
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
65%
69%
2
Bench Press (Close Grip)
2
1
8 reps
8 reps
63%
68%
3
Dip (Weighted)
3
8-12 reps
-
4
Front Raise
2
12-15 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Face Pull
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
6 reps
68%
72%
2
Bench Press (Close Grip)
1
1
9 reps
9 reps
65%
70%
3
Dip (Weighted)
3
6-10 reps
-
4
Front Raise
2
12-15 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Face Pull
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2
5 reps
5 reps
70%
75%
2
Bench Press (Close Grip)
1
1
5 reps
5 reps
68%
73%
3
Dip (Weighted)
3
6-10 reps
-
4
Front Raise
2
12-15 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Face Pull
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
73%
78%
2
Bench Press (Close Grip)
1
1
4 reps
4 reps
71%
74%
3
Dip (Weighted)
3
6-10 reps
-
4
Front Raise
2
12-15 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Face Pull
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
75%
80%
2
Bench Press (Close Grip)
1
1
4 reps
4 reps
73%
76%
3
Dip (Weighted)
3
6-10 reps
-
4
Front Raise
2
12-15 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Face Pull
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
78%
83%
2
Bench Press (Close Grip)
2
1
3 reps
3 reps
75%
80%
3
Dip (Weighted)
3
8-12 reps
-
4
Front Raise
2
12-15 reps
-
5
Lateral Raise (Cable)
2
12-15 reps
-
6
Face Pull
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2 reps
2 reps
RPE 6
RPE 7
2
Bench Press (Close Grip)
2
3 reps
RPE 7
3
Front Raise
2
12-15 reps
-
4
Lateral Raise (Cable)
2
12-15 reps
-
5
Face Pull
4
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
1
5 reps
5 reps
63%
68%
2
Bench Press (Barbell)
2
1
5 reps
5 reps
66%
71%
3
Deadlift (Paused)
2
1
5 reps
5 reps
63%
68%
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Hanging Leg Raise
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
1
5 reps
5 reps
66%
71%
2
Bench Press (Barbell)
2
1
5 reps
5 reps
69%
74%
3
Deadlift (Paused)
2
1
5 reps
5 reps
66%
71%
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Hanging Leg Raise
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
1
5 reps
5 reps
69%
74%
2
Bench Press (Barbell)
2
1
5 reps
5 reps
72%
77%
3
Deadlift (Paused)
2
1
5 reps
5 reps
69%
74%
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Hanging Leg Raise
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
1
5 reps
5 reps
72%
77%
2
Bench Press (Barbell)
2
1
5 reps
5 reps
75%
80%
3
Deadlift (Paused)
2
1
5 reps
5 reps
72%
77%
4
Pull-Up (Bodyweight)
3
AMRAP
-
5
Hanging Leg Raise
1
2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 6
2
Bench Press (Barbell)
3
5 reps
RPE 6
3
Deadlift (Paused)
3
5 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 7
2
Bench Press (Barbell)
3
5 reps
RPE 7
3
Deadlift (Paused)
3
5 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4 reps
RPE 6
2
Bench Press (Barbell)
3
4 reps
RPE 6
3
Deadlift (Paused)
3
4 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4 reps
RPE 7
2
Bench Press (Barbell)
3
4 reps
RPE 7
3
Deadlift (Paused)
3
4 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
3 reps
RPE 6
RPE 6
2
Bench Press (Barbell)
1
3
1 reps
3 reps
RPE 6
RPE 7
3
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 6
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
1 reps
2 reps
RPE 6
RPE 7
RPE 6
2
Bench Press (Barbell)
1
1
2
1 reps
3 reps
2 reps
RPE 6
RPE 7
RPE 7
3
Deadlift (Barbell)
1
2
1 reps
2 reps
RPE 7
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
1 reps
2 reps
RPE 7
RPE 8
RPE 7
2
Bench Press (Barbell)
1
1
2
1 reps
1 reps
2 reps
RPE 7
RPE 8
RPE 7
3
Deadlift (Paused)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
1
1 reps
1 reps
1 reps
RPE 6.5-7
RPE 7.5-8
RPE 8.5-9
2
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6.5-7
RPE 7.5-8
RPE 8.5-9
3
Deadlift (Barbell)
1
1 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Squat (Paused)
2 Sets
1 Set
6 Reps
6 Reps
58%
63%
2
Front Squat (Barbell)
1 Set
1 Set
8 Reps
8 Reps
45%
55%
3
Goblet Squat
3 Sets
10 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
-
5
Hip Thrust (Machine)
3 Sets
10 Reps
-
6
Inverted Row
1 Set
AMRAP
@10
7
Plank
2 Sets
AMRAP
@10
Day 2
1
Long Pause Bench Press
2 Sets
1 Set
6 Reps
6 Reps
55%
60%
2
Larsen Press (Barbell)
2 Sets
1 Set
3 Reps
3 Reps
50%
55%
3
Shoulder Press (Machine)
3 Sets
8-12 Reps
-
4
Lat Pulldown
5 Sets
15 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
-
Day 3
1
High Bar Squat (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
53%
58%
2
Good Morning
3 Sets
10 Reps
@6
3
Single Leg Deadlift
3 Sets
10 Reps
@6
4
Pendlay Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Hanging Leg Raise
1 Set
2 mins
-
Day 4
1
Bench Press (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
53%
58%
2
Bench Press (Close Grip)
2 Sets
1 Set
12 Reps
12 Reps
50%
53%
3
Dip (Weighted)
3 Sets
8-12 Reps
-
4
Front Raise
2 Sets
12-15 Reps
-
5
Lateral Raise (Cable)
2 Sets
12-15 Reps
-
6
Face Pull
4 Sets
25 Reps
-
Day 5
1
Squat (Low Bar)
2 Sets
1 Set
5 Reps
5 Reps
63%
68%
2
Bench Press (Barbell)
2 Sets
1 Set
5 Reps
5 Reps
66%
71%
3
Deadlift (Paused)
2 Sets
1 Set
5 Reps
5 Reps
63%
68%
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
5
Hanging Leg Raise
1 Set
2 mins
-