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
- LevelIntermediate, Advanced
- GoalPowerlifting, Powerbuilding, Bodybuilding
- EquipmentGarage Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedAug 10, 2025 01:57
- Last EditedAug 10, 2025 02:32
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Curl3 Sets
AMRAP
@10
4
Nordic Curl3 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 Curl3 Sets
AMRAP
@10
4
Nordic Curl3 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 Curl3 Sets
AMRAP
@10
4
Nordic Curl3 Sets
AMRAP
@10