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SBDUGPL

by Barneth L.
1 athletes joined

Program Description

This program is all about getting you stronger, plain and simple. It’s built to push you hard sometimes to the point where you’re questioning your life choices, but that’s where real progress happens. The goal is to help you lift heavier, build power, and toughen up, one brutal session at a time, that is, if you are still alive.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 02, 2025 11:05
  • Last Edited
    Jul 10, 2025 01:14

Summary

Unleash your strength with the SBDUGPL program, a comprehensive 7-week training plan designed for serious lifters. Committing to five days a week, you’ll tackle key barbell movements like squats, bench presses, and deadlifts, all structured to enhance your power and performance. Each session combines high-intensity sets with targeted rep ranges, ensuring you build muscle and improve your technique effectively. Get ready to elevate your lifting game and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Chest
15.5%
Triceps
12.5%
Quadriceps
11.7%
Front Delts
10.4%
Glutes
9.9%
Hamstrings
8.9%
Upper Back
6.5%
Lats
5.8%
Middle Delts
4.6%
Adductors
3.9%
Biceps
3.7%
Abs
3.5%
Lower Back
1.6%
Rear Delts
1.4%
Forearms
0.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2
Bench Press (Paused)
3
3 reps
70%
3
Larsen Press (Barbell)
3
8 reps
RPE 9
4
Deadlift (Barbell)
2
6 reps
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
4 reps
80%
2
Bench Press (Paused)
3
3
1 reps
3 reps
90%
75%
3
Stiff Leg Deadlift
3
8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2
Bench Press (Paused)
3
3
1 reps
3 reps
90%
80%
3
Deadlift (Barbell)
2
3 reps
87.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Stiff Leg Deadlift
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2
Deadlift (Paused)
1
1
1
4 reps
4 reps
2 reps
67.5%
70%
72.5%
3
Hamstring Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2 reps
100%
2
Bench Press (Barbell)
1
3
1 reps
2 reps
92%
82%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Bench Press (Paused)
3
3 reps
70%
3
Larsen Press (Barbell)
3
8 reps
RPE 9
4
Deadlift (Barbell)
2
6 reps
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
70%
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
4
Overhead Press (Barbell)
3
8-12 reps
RPE 8
5
Pull-Up (Weighted)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
75%
2
Bench Press (Paused)
3
6 reps
RPE 9
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Overhead Press (Barbell)
3
6-10 reps
RPE 8
5
Pull-Up (Weighted)
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
80%
2
Larsen Press (Barbell)
3
12 reps
RPE 9
3
Bent Over Row (Barbell)
3
6 reps
RPE 8
4
Overhead Press (Barbell)
3
6 reps
RPE 8
5
Pull-Up (Weighted)
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
10
3 reps
85%
2
Larsen Press (Barbell)
1
20 reps
RPE 10
3
Bent Over Row (Barbell)
3
6 reps
RPE 8
4
Overhead Press (Barbell)
3
6 reps
RPE 8
5
Pull-Up (Weighted)
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1-7 reps
97%
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Pull-Up (Weighted)
3
6-8 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1 reps
2 reps
92%
82%
2
Bench Press (Barbell)
4
1 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
70%
2
Incline Bench Press (Barbell)
3
6 reps
RPE 9
3
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
4
Overhead Press (Barbell)
3
8-12 reps
RPE 8
5
Pull-Up (Weighted)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
70%
2
Larsen Press (Barbell)
3
6 reps
RPE 9
3
Bent Over Row (Barbell)
3
6-10 reps
RPE 8
4
Overhead Press (Barbell)
3
8-12 reps
RPE 8
5
Pull-Up (Weighted)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2
Bench Press (Paused)
3
3 reps
75%
3
Bench Press (Paused)
3
3 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
6 reps
80%
2
Bench Press (Paused)
3
3 reps
80%
3
Larsen Press (Barbell)
3
3 reps
RPE 9
4
Romanian Deadlift (Barbell)
1
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2
Deadlift (Barbell)
1
1
1-3 reps
1-2 reps
92.5%
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
95%
2
Deadlift (Paused)
1
1
1
4 reps
4 reps
2 reps
67.5%
70%
72.5%
3
Hamstring Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2
Bench Press (Paused)
1
3
1 reps
2 reps
85%
78%
3
Deadlift (Barbell)
1
2
1 reps
2 reps
82%
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
70%
2
Larsen Press (Barbell)
3
6 reps
RPE 9
3
Bent Over Row (Barbell)
1
2
6-12 reps
6-10 reps
RPE 8
RPE 8
4
Overhead Press (Barbell)
3
8-12 reps
RPE 8
5
Pull-Up (Weighted)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
80%
2
Bench Press (Paused)
3
3 reps
70%
3
Incline Bench Press (Barbell)
3
3 reps
RPE 9
4
Deadlift (Barbell)
2
8 reps
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
75%
2
Bench Press (Close Grip)
3
6 reps
RPE 9
3
Bent Over Row (Barbell)
3
8-10 reps
RPE 8
4
Overhead Press (Barbell)
3
6-10 reps
RPE 8
5
Pull-Up (Weighted)
3
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
80%
2
Incline Bench Press (Barbell)
3
12 reps
RPE 9
3
Bent Over Row (Barbell)
3
6 reps
RPE 8
4
Overhead Press (Barbell)
3
6 reps
RPE 8
5
Pull-Up (Weighted)
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
10
3 reps
90%
2
Bench Press (Paused)
5
3 reps
80%
3
Incline Bench Press (Barbell)
1
20 reps
RPE 10
4
Bent Over Row (Barbell)
3
6 reps
RPE 8
5
Overhead Press (Barbell)
3
6 reps
RPE 8
6
Pull-Up (Weighted)
3
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
5
5 reps
3 reps
87%
87%
2
Bent Over Row (Barbell)
3
6-8 reps
RPE 8
3
Overhead Press (Barbell)
3
6-8 reps
RPE 8
4
Pull-Up (Weighted)
3
6-8 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
78%
2
Deadlift (Barbell)
1
3 reps
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Bench Press (Paused)
3
3 reps
70%
3
Incline Bench Press (Barbell)
3
3 reps
RPE 9
4
Deadlift (Barbell)
1
8 reps
70%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2
Bench Press (Paused)
3
3 reps
70%
3
Larsen Press (Barbell)
3
3 reps
RPE 9
4
Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
5 reps
80%
2
Bench Press (Paused)
3
3 reps
75%
3
Bench Press (Close Grip)
3
3 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Rear Delt Fly (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Tricep Extension (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2
Bench Press (Paused)
3
3 reps
80%
3
Incline Bench Press (Barbell)
3
10 reps
RPE 9
4
Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Rear Delt Fly (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
90%
2
Hamstring Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Rear Delt Fly (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Hammer Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
2
Bench Press (Paused)
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 9
RPE 10
3
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
80%
2
Bench Press (Paused)
3
3 reps
80%
3
Incline Bench Press (Barbell)
3
10 reps
RPE 9
Week 1
1 / 7 Weeks
Day 1
1
Squat (Barbell)
6 Sets
2 Reps
80%
2
Bench Press (Paused)
3 Sets
3 Reps
70%
3
Larsen Press (Barbell)
3 Sets
8 Reps
@9
4
Deadlift (Barbell)
2 Sets
6 Reps
80%
Day 2
1
Bench Press (Paused)
3 Sets
3 Reps
70%
2
Incline Bench Press (Barbell)
3 Sets
6 Reps
@9
3
Bent Over Row (Barbell)
3 Sets
6-10 Reps
@8
4
Overhead Press (Barbell)
3 Sets
8-12 Reps
@8
5
Pull-Up (Weighted)
3 Sets
8-12 Reps
@8
Day 3
1
Bench Press (Paused)
3 Sets
3 Reps
70%
2
Larsen Press (Barbell)
3 Sets
6 Reps
@9
3
Bent Over Row (Barbell)
3 Sets
6-10 Reps
@8
4
Overhead Press (Barbell)
3 Sets
8-12 Reps
@8
5
Pull-Up (Weighted)
3 Sets
8-12 Reps
@8
Day 4
1
Squat (Barbell)
6 Sets
3 Reps
80%
2
Bench Press (Paused)
3 Sets
3 Reps
70%
3
Incline Bench Press (Barbell)
3 Sets
3 Reps
@9
4
Deadlift (Barbell)
2 Sets
8 Reps
70%
Day 5
1
Squat (Barbell)
6 Sets
2 Reps
80%
2
Bench Press (Paused)
3 Sets
3 Reps
70%
3
Larsen Press (Barbell)
3 Sets
3 Reps
@9
4
Leg Curl
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
5
Lateral Raise (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
6
Hammer Curl (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10