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Powerlifting SBDSBDSBD

by Simonthompson209
5.0
(1 rating)

Program Description

Unleash your strength with the **Powerlifting SBDSBDSBD** program, designed for intermediate lifters looking to enhance their powerlifting skills in just one week. This 3-day routine focuses on the core lifts: squats, bench presses, and deadlifts, incorporating both paused and dynamic variations to maximize your gains. Each session lasts around 50 minutes, ensuring you get an efficient and effective workout tailored for your garage gym. Elevate your performance and push your limits as you progressively add weight with every rep!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    50 minutes
  • Created
    Dec 02, 2025 05:26
  • Last Edited
    Dec 02, 2025 05:42
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.8%
Glutes
13.1%
Chest
11.6%
Triceps
10.6%
Hamstrings
10.4%
Front Delts
10%
Abs
6.3%
Upper Back
5.4%
Lower Back
4.1%
Adductors
3.6%
Biceps
3.6%
Rear Delts
2.2%
Forearms
1.8%
Lats
1.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
RPE 8
RPE 7
2
Bench Press (Paused)
5
5 reps
RPE 7
3
Deadlift (Paused)
3
3 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
4 reps
RPE 7
2
Bench Press (Barbell)
1
4
1 reps
4 reps
RPE 8
RPE 8
3
Deadlift (Barbell)
2
5 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Long Pause Bench Press
3
5 reps
RPE 7
3
Deadlift (Barbell)
1
3
1 reps
3 reps
RPE 8
RPE 8
4
Pendlay Row
1
1
1
2 reps
4 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Face Pull
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
6
Bicep Curl (EZ Bar)
1
1
1
1
6 reps
8 reps
9 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
Week 1
1 / 1 Weeks
Day 2
1
Squat (Paused)
3 Sets
4 Reps
@7
2
Bench Press (Barbell)
1 Set
4 Sets
1 Reps
4 Reps
@8
@8
3
Deadlift (Barbell)
2 Sets
5 Reps
@6
Day 1
1
Squat (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
@8
@7
2
Bench Press (Paused)
5 Sets
5 Reps
@7
3
Deadlift (Paused)
3 Sets
3 Reps
@7
4
Romanian Deadlift (Barbell)
2 Sets
5 Reps
@7
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
@6
2
Long Pause Bench Press
3 Sets
5 Reps
@7
3
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
3 Reps
@8
@8
4
Pendlay Row
1 Set
1 Set
1 Set
2 Reps
4 Reps
6 Reps
@8
@8
@8
5
Face Pull
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@9
@9
@9
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
9 Reps
10 Reps
@9.5
@9.5
@9.5
@9.5