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SBD 5/3/1 Powerbuilding

by BRDKILLR
10 athletes joined

Program Description

Power building program that uses 5/3/1 progression whilst focusing on keeping a balanced physique. 2 days on, 1 off, repeat.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 15, 2024 04:23
  • Last Edited
    Nov 01, 2025 02:59

Summary

Unlock your strength potential with the SBD 5/3/1 Powerbuilding program! Over four weeks, you'll engage in a dynamic four-day split focusing on squats, bench presses, and deadlifts, complemented by accessory exercises to build muscle and enhance performance. Each workout is meticulously designed to challenge you with varying intensities, ensuring progressive overload and optimal gains. Whether you're aiming to increase your lifting numbers or sculpt your physique, this program provides the structure and motivation you need to succeed in the gym. Get ready to lift heavy and transform your training!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
14.2%
Quadriceps
12.6%
Glutes
11.8%
Triceps
11.8%
Front Delts
10.6%
Chest
7.9%
Abs
5.5%
Lats
4.7%
Upper Back
4.7%
Biceps
4.7%
Middle Delts
3.9%
Lower Back
3%
Adductors
2.6%
Rear Delts
1.2%
Forearms
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Squat (Barbell)
1
AMRAP
90%
3
Squat (Barbell)
3
3 reps
85%
4
Romanian Deadlift (Barbell)
2
7-9 reps
80%
5
Leg Extension
2
10-12 reps
RPE 9
6
Lying Leg Curl
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
65%
75%
85%
85%
2
Squat (Barbell)
3
1 reps
95%
3
Romanian Deadlift (Barbell)
1
1
8-10 reps
7-9 reps
80%
80%
4
Leg Extension
2
10-12 reps
RPE 9
5
Lying Leg Curl
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Squat (Barbell)
1
AMRAP
95%
3
Squat (Barbell)
3
5 reps
75%
4
Romanian Deadlift (Barbell)
2
7-9 reps
82.5%
5
Leg Extension
2
10-12 reps
RPE 9
6
Lying Leg Curl
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Squat (Barbell)
2
5 reps
70%
3
Romanian Deadlift (Barbell)
2
8-10 reps
70%
4
Leg Extension
2
10-12 reps
RPE 9
5
Lying Leg Curl
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Bench Press (Barbell)
1
AMRAP
90%
3
Bench Press (Barbell)
1
3 reps
85%
4
Pull-Up (Weighted)
1
6 reps
82.5%
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Incline Chest Press (Machine)
2
10-12 reps
RPE 9
7
Seated Row (Cable)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
65%
75%
85%
85%
2
Bench Press (Barbell)
3
1 reps
95%
3
Pull-Up (Weighted)
1
6 reps
82.5%
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
5
Incline Chest Press (Machine)
2
10-12 reps
RPE 9
6
Seated Row (Cable)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Bench Press (Barbell)
1
AMRAP
95%
3
Bench Press (Barbell)
3
5 reps
75%
4
Pull-Up (Weighted)
1
6 reps
82.5%
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Incline Chest Press (Machine)
2
10-12 reps
RPE 9
7
Seated Row (Cable)
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Bench Press (Barbell)
2
5 reps
70%
3
Pull-Up (Weighted)
1
6 reps
75%
4
Pull-Up (Bodyweight)
1
AMRAP
RPE 9
5
Incline Chest Press (Machine)
2
10-12 reps
RPE 9
6
Seated Row (Cable)
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Deadlift (Barbell)
2
3 reps
85%
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
5
Glute-Ham Raise
2
AMRAP
RPE 10
6
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
65%
75%
85%
85%
2
Deadlift (Barbell)
2
1 reps
95%
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
4
Glute-Ham Raise
2
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
75%
85%
95%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Deadlift (Barbell)
2
5 reps
75%
4
Incline Bench Press (Dumbbell)
2
9-11 reps
RPE 9
5
Glute-Ham Raise
2
AMRAP
RPE 10
6
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
70%
80%
90%
2
Deadlift (Barbell)
1
5 reps
70%
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
4
Glute-Ham Raise
2
AMRAP
RPE 10
5
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
8 reps
80%
2
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 9
3
Lateral Raise (Cable)
3
10-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 8
5
Hammer Curl
1
AMRAP
RPE 10
6
Bayesian Curl
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
9 reps
8 reps
80%
80%
2
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 9
3
Lateral Raise (Cable)
3
10-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 8
5
Hammer Curl
1
AMRAP
RPE 10
6
Bayesian Curl
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
8 reps
82.5%
2
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 9
3
Lateral Raise (Cable)
3
10-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 8
5
Hammer Curl
1
AMRAP
RPE 10
6
Bayesian Curl
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
7 reps
77.5%
2
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 9
3
Lateral Raise (Cable)
3
10-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 8
5
Hammer Curl
1
AMRAP
RPE 10
6
Bayesian Curl
1
AMRAP
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
70%
80%
90%
2
Squat (Barbell)
1 Set
AMRAP
90%
3
Squat (Barbell)
3 Sets
3 Reps
85%
4
Romanian Deadlift (Barbell)
2 Sets
7-9 Reps
80%
5
Leg Extension
2 Sets
10-12 Reps
@9
6
Lying Leg Curl
2 Sets
10-12 Reps
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
70%
80%
90%
2
Bench Press (Barbell)
1 Set
AMRAP
90%
3
Bench Press (Barbell)
1 Set
3 Reps
85%
4
Pull-Up (Weighted)
1 Set
6 Reps
82.5%
5
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
6
Incline Chest Press (Machine)
2 Sets
10-12 Reps
@9
7
Seated Row (Cable)
2 Sets
8-10 Reps
@9
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
70%
80%
90%
2
Deadlift (Barbell)
1 Set
AMRAP
90%
3
Deadlift (Barbell)
2 Sets
3 Reps
85%
4
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@9
5
Glute-Ham Raise
2 Sets
AMRAP
@10
6
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@9
Day 4
1
Seated Overhead Press (Dumbbell)
2 Sets
8 Reps
80%
2
Bicep Curl (EZ Bar)
2 Sets
10-12 Reps
@9
3
Lateral Raise (Cable)
3 Sets
10-12 Reps
@9
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
10-12 Reps
@9
@9
@8
5
Hammer Curl
1 Set
AMRAP
@10
6
Bayesian Curl
1 Set
AMRAP
@10