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SBD 10 days from event

by Bryan K.
3 athletes joined
5.0
(1 rating)

Program Description

very specific to 10 days before powerlifting event Squat Bench Deadlift

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    2 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jan 29, 2026 04:10
  • Last Edited
    Feb 12, 2026 11:45
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
17.9%
Glutes
17.9%
Hamstrings
17.9%
Chest
9.5%
Triceps
9.5%
Front Delts
9.5%
Abs
8.9%
Adductors
4.8%
Lower Back
4.2%
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4.8 Stars with 10, 000+ Ratings
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
60%
2
Bench Press (Barbell)
3
3 reps
60%
3
Deadlift (Barbell)
3
3 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
80%
70%
2
Bench Press (Barbell)
1
2
1 reps
3 reps
85%
75%
3
Deadlift (Barbell)
3
1 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3 reps
3 reps
1 reps
50%
60%
91%
2
Bench Press (Barbell)
1
1
1
3 reps
3 reps
1 reps
50%
60%
91%
3
Deadlift (Barbell)
1
1
1
3 reps
3 reps
1 reps
50%
60%
91%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
75%
65%
2
Bench Press (Barbell)
1
2
1 reps
3 reps
80%
70%
3
Deadlift (Barbell)
3
1 reps
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
50%
2
Bench Press (Barbell)
1
3 reps
50%
3
Deadlift (Barbell)
1
3 reps
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
70%
2
Bench Press (Barbell)
3
1 reps
75%
3
Deadlift (Barbell)
1
1 reps
70%
Week 1
1 / 2 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
60%
60%
60%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
60%
60%
60%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
60%
60%
60%
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
1 Reps
50%
60%
91%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
1 Reps
50%
60%
91%
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
1 Reps
50%
60%
91%
Day 3
1
Squat (Barbell)
1 Set
3 Reps
50%
2
Bench Press (Barbell)
1 Set
3 Reps
50%
3
Deadlift (Barbell)
1 Set
3 Reps
50%
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Bryan K.Age 52, Man
23 days ago
8 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
Specific to pre competition Only !