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SD Specialization Program

by CanSheiko

Program Description

This program is designed to build foundational strength (Weeks 1-3), introduce high-intensity singles to practice heavy lifts and gauge progress (Weeks 4-6), and then reduce volume significantly to eliminate fatigue (Weeks 7-8) before your 1RM test in Week 9.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    180 minutes
  • Created
    Dec 03, 2025 08:28
  • Last Edited
    Dec 03, 2025 09:52
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.3%
Quadriceps
13.2%
Hamstrings
12.8%
Chest
9.5%
Triceps
9.5%
Front Delts
9.5%
Lower Back
8.8%
Lats
5.9%
Upper Back
5.2%
Abs
4.4%
Adductors
4.2%
Biceps
2.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Squat (Paused)
3
6 reps
60%
3
Bench Press (Barbell)
4
5 reps
68%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
72.5%
2
Squat (Paused)
3
6 reps
62%
3
Bench Press (Barbell)
4
5 reps
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
75%
2
Squat (Paused)
3
5 reps
65%
3
Bench Press (Barbell)
3
5 reps
72%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
85%
77.5%
2
Squat (Paused)
3
5 reps
66%
3
Bench Press (Barbell)
3
3 reps
77%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
87.5%
80%
2
Squat (Paused)
3
5 reps
68%
3
Bench Press (Barbell)
3
3 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
2 reps
90%
82.5%
2
Squat (Paused)
4
4 reps
70%
3
Bench Press (Barbell)
3
2 reps
82%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1 reps
2 reps
92.5%
85%
2
Bench Press (Barbell)
1
2 reps
85%
3
Lat Pulldown
3
8-12 reps
RPE 6
4
Seated Row (Cable)
3
8-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
70%
2
Lat Pulldown
3
8-12 reps
RPE 6
3
Seated Row (Cable)
3
8-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
70%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Bench Press (Paused)
3
8 reps
60%
4
Lat Pulldown
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
72.5%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Bench Press (Paused)
3
8 reps
62%
4
Lat Pulldown
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
75%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Bench Press (Paused)
3
6 reps
65%
4
Lat Pulldown
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
85%
77.5%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Bench Press (Barbell)
3
6 reps
65%
4
Lat Pulldown
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
87.5%
80%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Bench Press (Barbell)
3
5 reps
70%
4
Lat Pulldown
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
2 reps
90%
82.5%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Bench Press (Barbell)
2
5 reps
72%
4
Lat Pulldown
3
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1 reps
2 reps
92.5%
85%
2
Bench Press (Paused)
1
3 reps
70%
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
70%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Lat Pulldown
3
8-12 reps
RPE 6
4
Seated Row (Cable)
3
8-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
65%
2
Bench Press (Barbell)
3
5 reps
70%
3
Good Morning
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
67.5%
2
Bench Press (Barbell)
3
5 reps
72%
3
Good Morning
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Bench Press (Barbell)
3
4 reps
75%
3
Good Morning
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
72.5%
2
Bench Press (Barbell)
3
3 reps
80%
3
Good Morning
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
75%
2
Bench Press (Barbell)
3
2 reps
82%
3
Good Morning
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
77.5%
2
Bench Press (Barbell)
2
2 reps
85%
3
Good Morning
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
70%
2
Bench Press (Barbell)
1
3 reps
70%
3
Good Morning
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
70%
2
Good Morning
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
65%
2
Deadlift (Block)
3
5 reps
70%
3
Bench Press (Barbell)
4
5 reps
68%
4
Seated Row (Cable)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
67.5%
2
Deadlift (Block)
3
5 reps
75%
3
Bench Press (Barbell)
4
5 reps
70%
4
Seated Row (Cable)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
70%
2
Deadlift (Block)
3
4 reps
80%
3
Bench Press (Barbell)
3
5 reps
72%
4
Seated Row (Cable)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
72.5%
2
Deadlift (Deficit)
3
5 reps
70%
3
Bench Press (Barbell)
3
3 reps
77%
4
Seated Row (Cable)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
75%
2
Deadlift (Deficit)
3
5 reps
75%
3
Bench Press (Barbell)
3
3 reps
80%
4
Seated Row (Cable)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3 reps
77.5%
2
Deadlift (Deficit)
3
4 reps
80%
3
Bench Press (Barbell)
3
2 reps
82%
4
Seated Row (Cable)
3
8-12 reps
RPE 8
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Squat (Paused)
3 Sets
6 Reps
60%
3
Bench Press (Barbell)
4 Sets
5 Reps
68%
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
70%
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
3
Bench Press (Paused)
3 Sets
8 Reps
60%
4
Lat Pulldown
3 Sets
8-12 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
4 Reps
65%
2
Bench Press (Barbell)
3 Sets
5 Reps
70%
3
Good Morning
3 Sets
8 Reps
@7
Day 4
1
Deadlift (Barbell)
4 Sets
4 Reps
65%
2
Deadlift (Block)
3 Sets
5 Reps
70%
3
Bench Press (Barbell)
4 Sets
5 Reps
68%
4
Seated Row (Cable)
3 Sets
8-12 Reps
@8