SBD 3x per week

**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!

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Deadlift (Paused)

Reverse Nordic Curl

Nordic Curl

Lower body

Bench Press (Barbell)

Lateral Raise (Dumbbell)

Reverse Wrist Curl (Barbell)

Upper body 

Romanian Deadlift (Barbell)

Deadlift (Barbell)

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