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SBD 3x per week

by Max C.A

Program Description

**SBD 3x per week** is a structured 4-week program designed for serious lifters looking to enhance their strength and performance. This program focuses on core compound movements, including squats, deadlifts, and bench presses, performed three times a week. Each session is carefully crafted to push your limits through a combination of supersets and targeted exercises, ensuring balanced development across all major muscle groups. With a total of 24 training days, you'll build muscle, increase power, and refine your technique while enjoying a supportive community of fellow lifters. Get ready to elevate your training!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 10, 2025 01:57
  • Last Edited
    Aug 12, 2025 12:18

Summary

Unlock your strength with the SBD 3x per week program, designed for dedicated lifters looking to elevate their training over four weeks. This comprehensive plan combines lower and upper body workouts six days a week, focusing on key lifts like squats, deadlifts, and bench presses to build muscle and power. With a mix of barbell and bodyweight exercises, you'll enhance your overall strength and performance. Get ready to push your limits and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
13.8%
Hamstrings
11%
Chest
10.8%
Glutes
9.4%
Lats
8.5%
Front Delts
7.4%
Upper Back
6.8%
Abs
6.7%
Triceps
6.5%
Middle Delts
5.1%
Lower Back
4%
Biceps
3.4%
Forearms
3.4%
Adductors
2.3%
Rear Delts
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
4 reps
1 reps
RPE 6
RPE 6
2A
Bench Press (Close Grip)
3
12 reps
RPE 9
2B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
4
Reverse Wrist Curl (Barbell)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
3 reps
1 reps
RPE 7
RPE 7
2A
Bench Press (Close Grip)
3
12 reps
RPE 9
2B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
4
Reverse Wrist Curl (Barbell)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
2 reps
1 reps
RPE 8
RPE 8
2A
Bench Press (Close Grip)
3
8 reps
RPE 9
2B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
4
Reverse Wrist Curl (Barbell)
2
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9
2A
Bench Press (Close Grip)
3
8 reps
RPE 9
2B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
4
Reverse Wrist Curl (Barbell)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
4 reps
1 reps
RPE 6
RPE 6
2
Deadlift (Paused)
3
5 reps
RPE 6
3
Reverse Nordic Curl
3
AMRAP
RPE 10
4
Nordic Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
3 reps
1 reps
RPE 7
RPE 7
2
Deadlift (Paused)
3
4 reps
RPE 7
3
Reverse Nordic Curl
3
AMRAP
RPE 10
4
Nordic Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
2 reps
1 reps
RPE 8
RPE 8
2
Deadlift (Paused)
3
3 reps
RPE 8
3
Reverse Nordic Curl
3
AMRAP
RPE 10
4
Nordic Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 9
2
Deadlift (Paused)
3
1 reps
RPE 6
3
Reverse Nordic Curl
3
AMRAP
RPE 10
4
Nordic Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2A
Bench Press (Close Grip)
3
12 reps
RPE 9
2B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
4
Reverse Wrist Curl (Barbell)
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2A
Bench Press (Close Grip)
3
12 reps
RPE 9
2B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
4
Reverse Wrist Curl (Barbell)
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2A
Bench Press (Close Grip)
3
8 reps
RPE 9
2B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
4
Reverse Wrist Curl (Barbell)
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2A
Bench Press (Close Grip)
3
12 reps
RPE 9
2B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
4
Reverse Wrist Curl (Barbell)
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Reverse Nordic Curl
3
AMRAP
RPE 10
4
Nordic Curl
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Reverse Nordic Curl
3
AMRAP
RPE 10
4
Nordic Curl
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Reverse Nordic Curl
3
AMRAP
RPE 10
4
Nordic Curl
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Reverse Nordic Curl
3
AMRAP
RPE 10
4
Nordic Curl
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 6
2A
Bench Press (Close Grip)
3
12 reps
RPE 9
2B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
4
Reverse Wrist Curl (Barbell)
2
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2A
Bench Press (Close Grip)
3
10 reps
RPE 9
2B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
4
Reverse Wrist Curl (Barbell)
2
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 8
2A
Bench Press (Close Grip)
3
8 reps
RPE 9
2B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
4
Reverse Wrist Curl (Barbell)
2
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 6
2A
Bench Press (Close Grip)
3
12 reps
RPE 9
2B
Pull-Up (Bodyweight)
5
AMRAP
RPE 10
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 10
4
Reverse Wrist Curl (Barbell)
2
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
4 reps
RPE 6
RPE 6
2
Squat (Barbell)
3
12 reps
RPE 6
3
Reverse Nordic Curl
3
AMRAP
RPE 10
4
Nordic Curl
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
RPE 7
RPE 7
2
Squat (Barbell)
3
12 reps
RPE 7
3
Reverse Nordic Curl
3
AMRAP
RPE 10
4
Nordic Curl
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
2 reps
RPE 8
RPE 8
2
Squat (Barbell)
3
12 reps
RPE 8
3
Reverse Nordic Curl
3
AMRAP
RPE 10
4
Nordic Curl
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Squat (Barbell)
3
12 reps
RPE 6
3
Reverse Nordic Curl
3
AMRAP
RPE 10
4
Nordic Curl
3
AMRAP
RPE 10
Week 1
1 / 4 Weeks
Day 2
1
Squat (Barbell)
1 Set
4 Sets
4 Reps
1 Reps
@6
@6
2
Deadlift (Paused)
3 Sets
5 Reps
@6
3
Reverse Nordic Curl
3 Sets
AMRAP
@10
4
Nordic Curl
3 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
1 Set
4 Sets
4 Reps
1 Reps
@6
@6
2A
Bench Press (Close Grip)
3 Sets
12 Reps
@9
2B
Pull-Up (Bodyweight)
5 Sets
AMRAP
@10
3
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@10
4
Reverse Wrist Curl (Barbell)
2 Sets
20 Reps
@10
Day 3
1
Bench Press (Barbell)
3 Sets
8 Reps
@6
2A
Bench Press (Close Grip)
3 Sets
12 Reps
@9
2B
Pull-Up (Bodyweight)
5 Sets
AMRAP
@10
3
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@10
4
Reverse Wrist Curl (Barbell)
2 Sets
20 Reps
@10
Day 4
1
Squat (Barbell)
3 Sets
8 Reps
@6
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@10
3
Reverse Nordic Curl
3 Sets
AMRAP
@10
4
Nordic Curl
3 Sets
AMRAP
@10
Day 5
1
Bench Press (Barbell)
3 Sets
12 Reps
@6
2A
Bench Press (Close Grip)
3 Sets
12 Reps
@9
2B
Pull-Up (Bodyweight)
5 Sets
AMRAP
@10
3
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@10
4
Reverse Wrist Curl (Barbell)
2 Sets
20 Reps
@10
Day 6
1
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
4 Reps
@6
@6
2
Squat (Barbell)
3 Sets
12 Reps
@6
3
Reverse Nordic Curl
3 Sets
AMRAP
@10
4
Nordic Curl
3 Sets
AMRAP
@10