Program Description
Is broken down into 3 3 week cycles of alternating intensity on the SBD lifts E = Explosive, M = Max, R = Rep work. The main lifts alternate between the three each 3 weeks the accessories I have also broken down into 3 week linear progression mini cycles. For example week 1 will be Explosive deadlifts, Maximal Bench and rep work on squats.
Program Overview
- LevelIntermediate
- GoalPowerlifting
- EquipmentGarage Gym
- Program Length10 weeks
- Time Per Workout120 minutes
- CreatedJul 01, 2025 12:25
- Last EditedDec 29, 2025 11:03
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.4%
Front Delts
13.5%
Quadriceps
11.4%
Glutes
10.5%
Hamstrings
9.5%
Chest
8.8%
Middle Delts
5.6%
Abs
4.8%
Biceps
4.7%
Lower Back
3.8%
Upper Back
3.7%
Lats
3.7%
Adductors
1.9%
Forearms
1.9%
Rear Delts
0.9%
Abductors
0.9%
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
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
70%
2
Long Pause Bench Press
4
6 reps
65%
3
Leg Press
3
10 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Leg Extension
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
80%
2
Long Pause Bench Press
4
5 reps
70%
3
Leg Press
3
8 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 7.5
5
Leg Extension
3
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
3 reps
65%
2
Long Pause Bench Press
4
4 reps
75%
3
Leg Press
4
6 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
5
Leg Extension
4
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
80%
2
Long Pause Bench Press
4
6 reps
67%
3
Leg Press
4
8 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
5
Leg Extension
4
8 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
85%
2
Long Pause Bench Press
4
5 reps
72%
3
Leg Press
4
6 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
5
Leg Extension
4
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
2 reps
70%
2
Long Pause Bench Press
4
4 reps
77%
3
Leg Press
5
5 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
5
5 reps
RPE 8.5
5
Leg Extension
5
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
85%
2
Long Pause Bench Press
4
5 reps
70%
3
Leg Press
4
6 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
6 reps
RPE 8
5
Leg Extension
4
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2 reps
1 reps
1 reps
90%
92.5%
95%
2
Squat (Barbell)
1
AMRAP
80%
3
Long Pause Bench Press
4
4 reps
75%
4
Leg Press
5
5 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
5
5 reps
RPE 8.5
6
Leg Extension
5
5 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
75%
2
Long Pause Bench Press
3
3 reps
80%
3
Leg Press
4
4 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
4 reps
RPE 9
5
Leg Extension
4
4 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
80%
2
Bench Press (Close Grip)
3
3 reps
75%
3
Barbell Row
3
10 reps
RPE 7
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3 reps
65%
2
Bench Press (Close Grip)
2
5 reps
70%
3
Barbell Row
3
8 reps
RPE 7.5
4
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
70%
2
Bench Press (Close Grip)
3
6 reps
65%
3
Barbell Row
4
6 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
4
6 reps
RPE 8
5
Tricep Pushdown (Cable)
4
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
85%
2
Bench Press (Close Grip)
2
3 reps
80%
3
Barbell Row
4
8 reps
RPE 7.5
4
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 7.5
5
Tricep Pushdown (Cable)
4
8 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2 reps
70%
2
Bench Press (Close Grip)
2
3 reps
75%
3
Barbell Row
4
6 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
4
6 reps
RPE 8
5
Tricep Pushdown (Cable)
4
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
80%
2
Bench Press (Close Grip)
3
4 reps
75%
3
Barbell Row
5
5 reps
RPE 8.5
4
Seated Overhead Press (Dumbbell)
5
5 reps
RPE 8.5
5
Tricep Pushdown (Cable)
5
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
2 reps
1 reps
1 reps
90%
92.5%
95%
2
Bench Press (Barbell)
1
AMRAP
80%
3
Barbell Row
4
6 reps
RPE 8
4
Seated Overhead Press (Dumbbell)
4
6 reps
RPE 8
5
Tricep Pushdown (Cable)
4
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
75%
2
Bench Press (Close Grip)
3
2 reps
80%
3
Barbell Row
5
5 reps
RPE 8.5
4
Seated Overhead Press (Dumbbell)
5
5 reps
RPE 8.5
5
Tricep Pushdown (Cable)
5
5 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
85%
2
Bench Press (Close Grip)
3
3 reps
80%
3
Barbell Row
4
4 reps
RPE 9
4
Seated Overhead Press (Dumbbell)
4
4 reps
RPE 9
5
Tricep Pushdown (Cable)
4
4 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
8
3 reps
65%
2
Legs Up Bench Press (Barbell)
4
8 reps
60%
3
Pulldown (Plate Loaded)
3
10 reps
RPE 7
4
Chest Supported Row (Machine)
3
10 reps
RPE 7
5
Back Extension
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
70%
2
Legs Up Bench Press (Barbell)
4
6 reps
65%
3
Pulldown (Plate Loaded)
3
8 reps
RPE 7.5
4
Chest Supported Row (Machine)
3
8 reps
RPE 7.5
5
Back Extension
3
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
80%
2
Legs Up Bench Press (Barbell)
5
5 reps
70%
3
Pulldown (Plate Loaded)
4
6 reps
RPE 8
4
Chest Supported Row (Machine)
4
6 reps
RPE 8
5
Back Extension
4
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
2 reps
70%
2
Legs Up Bench Press (Barbell)
3
6 reps
70%
3
Pulldown (Plate Loaded)
4
8 reps
RPE 7.5
4
Chest Supported Row (Machine)
4
8 reps
RPE 7.5
5
Back Extension
4
8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
80%
2
Legs Up Bench Press (Barbell)
5
5 reps
73%
3
Pulldown (Plate Loaded)
4
6 reps
RPE 8
4
Chest Supported Row (Machine)
4
6 reps
RPE 8
5
Back Extension
4
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
85%
2
Legs Up Bench Press (Barbell)
4
4 reps
77%
3
Pulldown (Plate Loaded)
5
5 reps
RPE 8.5
4
Chest Supported Row (Machine)
5
5 reps
RPE 8.5
5
Back Extension
5
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
75%
2
Legs Up Bench Press (Barbell)
4
5 reps
75%
3
Pulldown (Plate Loaded)
4
6 reps
RPE 8
4
Chest Supported Row (Machine)
4
6 reps
RPE 8
5
Back Extension
4
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
85%
2
Legs Up Bench Press (Barbell)
4
4 reps
80%
3
Pulldown (Plate Loaded)
5
5 reps
RPE 8.5
4
Chest Supported Row (Machine)
5
5 reps
RPE 8.5
5
Back Extension
5
5 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2 reps
1 reps
1 reps
90%
92.5%
95%
2
Deadlift (Barbell)
1
AMRAP
80%
3
Legs Up Bench Press (Barbell)
3
3 reps
85%
4
Chest Supported Row (Machine)
4
4 reps
RPE 9
5
Pulldown (Plate Loaded)
4
4 reps
RPE 9
6
Back Extension
4
4 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
60%
2
Squat (Paused)
3
6 reps
55%
3
Incline Bench Press (Barbell)
4
8 reps
55%
4A
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
4B
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
70%
2
Squat (Paused)
4
5 reps
60%
3
Incline Bench Press (Barbell)
4
6 reps
60%
4A
Bicep Curl (Dumbbell)
3
8 reps
RPE 7.5
4B
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Squat (Paused)
4
4 reps
65%
3
Incline Bench Press (Barbell)
5
5 reps
65%
4A
Bicep Curl (Dumbbell)
4
6 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
4
6 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
65%
2
Squat (Paused)
3
5 reps
60%
3
Incline Bench Press (Barbell)
4
6 reps
60%
4A
Bicep Curl (Dumbbell)
4
8 reps
RPE 7.5
4B
Reverse Bicep Curl (EZ Bar)
4
8 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
4
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
75%
2
Squat (Paused)
4
4 reps
65%
3
Incline Bench Press (Barbell)
5
5 reps
65%
4A
Bicep Curl (Dumbbell)
4
6 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
4
6 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
80%
2
Squat (Paused)
4
3 reps
70%
3
Incline Bench Press (Barbell)
4
4 reps
70%
4A
Bicep Curl (Dumbbell)
5
5 reps
RPE 8.5
4B
Reverse Bicep Curl (EZ Bar)
5
5 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
5
5 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
75%
2
Squat (Paused)
4
3 reps
65%
3
Incline Bench Press (Barbell)
4
5 reps
65%
4A
Bicep Curl (Dumbbell)
4
6 reps
RPE 8
4B
Reverse Bicep Curl (EZ Bar)
4
6 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
80%
2
Squat (Paused)
3
3 reps
70%
3
Incline Bench Press (Barbell)
4
5 reps
70%
4A
Bicep Curl (Dumbbell)
5
5 reps
RPE 8.5
4B
Reverse Bicep Curl (EZ Bar)
5
5 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
5
5 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3 reps
90%
2
Squat (Paused)
3
2 reps
75%
3
Incline Bench Press (Barbell)
3
3 reps
75%
4A
Bicep Curl (Dumbbell)
4
4 reps
RPE 9
4B
Reverse Bicep Curl (EZ Bar)
4
4 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
4 reps
RPE 9
Week 1
1 / 10 Weeks
Day 2
1
Bench Press (Barbell)5 Sets
2 Reps
80%
2
Bench Press (Close Grip)3 Sets
3 Reps
75%
3
Barbell Row3 Sets
10 Reps
@7
4
Seated Overhead Press (Dumbbell)3 Sets
10 Reps
@7
5
Tricep Pushdown (Cable)3 Sets
10 Reps
@7
Day 3
1
Deadlift (Barbell)8 Sets
3 Reps
65%
2
Legs Up Bench Press (Barbell)4 Sets
8 Reps
60%
3
Pulldown (Plate Loaded)3 Sets
10 Reps
@7
4
Chest Supported Row (Machine)3 Sets
10 Reps
@7
5
Back Extension3 Sets
10 Reps
@7
Day 4
1
Overhead Press (Barbell)4 Sets
8 Reps
60%
2
Squat (Paused)3 Sets
6 Reps
55%
3
Incline Bench Press (Barbell)4 Sets
8 Reps
55%
4A
Bicep Curl (Dumbbell)3 Sets
10 Reps
@7
4B
Reverse Bicep Curl (EZ Bar)3 Sets
10 Reps
@7
5
Lateral Raise (Dumbbell)3 Sets
10 Reps
@7
Day 1
1
Squat (Barbell)3 Sets
8 Reps
70%
2
Long Pause Bench Press4 Sets
6 Reps
65%
3
Leg Press3 Sets
10 Reps
@7
4
Romanian Deadlift (Barbell)3 Sets
10 Reps
@7
5
Leg Extension3 Sets
10 Reps
@7