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SBD Linear Periodization 12 Week

by EliteVSOP
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Program Description

Embark on a transformative 12-week journey with the SBD Linear Periodization program, meticulously designed for intermediate to advanced lifters. This powerlifting-focused regimen spans 36 sessions, each lasting approximately 120 minutes, ensuring you build strength and technique progressively. Experience a blend of tempo and paused lifts, including Squats, Bench Presses, and Deadlifts, all tailored to enhance your performance. Equip yourself with the tools to elevate your lifting game and achieve your personal bests while mastering the fundamentals of powerlifting.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Oct 07, 2025 11:08
  • Last Edited
    Oct 08, 2025 12:43
Muscle Engagement
Front
Back
MuscleSet
Chest
18.9%
Quadriceps
17.8%
Glutes
14.8%
Hamstrings
14.3%
Triceps
11.3%
Front Delts
7.5%
Lower Back
6.2%
Abs
5.5%
Adductors
3.6%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
5 reps
7 reps
73%
63%
2
Bench Press (Barbell)
1
2
3
5 reps
6 reps
7 reps
73%
68%
63%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
5 reps
6 reps
76%
70%
2
Bench Press (Barbell)
1
2
3
5 reps
5 reps
6 reps
76%
73%
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
4 reps
5 reps
79%
75%
2
Bench Press (Barbell)
1
2
3
4 reps
4 reps
5 reps
79%
76%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
3 reps
4 reps
RPE 7
RPE 6
2
Bench Press (Barbell)
1
2
3
3 reps
4 reps
5 reps
RPE 7
RPE 6.5
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
3 reps
4 reps
RPE 8
RPE 7
2
Bench Press (Barbell)
1
1
3
3 reps
4 reps
5 reps
RPE 8
RPE 7
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2 reps
3 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
1
1
3
2 reps
3 reps
4 reps
RPE 9
RPE 8
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
4 reps
5 reps
68%
63%
2
Bench Press (Barbell)
1
1
2
4 reps
5 reps
6 reps
68%
65%
63%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
3 reps
5 reps
78%
73%
2
Bench Press (Barbell)
1
2
3
3 reps
4 reps
5 reps
78%
75%
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
4
2 reps
4 reps
83%
76%
2
Bench Press (Barbell)
1
1
3
2 reps
3 reps
4 reps
83%
78%
73%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2 reps
3 reps
RPE 7
RPE 6
2
Bench Press (Barbell)
1
1
3
2 reps
3 reps
4 reps
RPE 7
RPE 6.5
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
2 reps
3 reps
RPE 8
RPE 7
2
Bench Press (Barbell)
1
1
3
2 reps
3 reps
4 reps
RPE 8
RPE 7
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2
1 reps
3 reps
RPE 10
RPE 7
2
Bench Press (Barbell)
1
1
2
1 reps
4 reps
4 reps
RPE 10
RPE 7
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
3
5 reps
6 reps
70%
65%
2
Romanian Deadlift (Barbell)
1
3
6 reps
6 reps
70%
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
3
5 reps
6 reps
76%
73%
2
Romanian Deadlift (Barbell)
1
3
6 reps
6 reps
73%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
3
4 reps
5 reps
78%
75%
2
Romanian Deadlift (Barbell)
2
2
5 reps
5 reps
78%
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
3
3 reps
4 reps
81%
76%
2
Romanian Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 6.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
3
3 reps
4 reps
RPE 7
RPE 6
2
Romanian Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 7
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
1
3
3 reps
4 reps
RPE 8
RPE 7
2
Romanian Deadlift (Barbell)
1
2
4 reps
4 reps
RPE 7.5
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
2
4 reps
5 reps
68%
63%
2
Romanian Deadlift (Barbell)
1
2
6 reps
6 reps
68%
63%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
3
4 reps
5 reps
76%
70%
2
Romanian Deadlift (Barbell)
1
3
6 reps
6 reps
70%
68%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
3
3 reps
4 reps
78%
73%
2
Romanian Deadlift (Barbell)
1
3
6 reps
6 reps
73%
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
3
3 reps
4 reps
81%
76%
2
Romanian Deadlift (Barbell)
1
3
5 reps
5 reps
RPE 6.5
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
3
3 reps
4 reps
RPE 7
RPE 6
2
Romanian Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 7
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
2
3
3 reps
4 reps
RPE 8
RPE 7
2
Romanian Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 7.5
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
4
4 reps
5 reps
73%
68%
2
Bench Press (Paused)
2
2
4 reps
4 reps
73%
68%
3
Deadlift (Barbell)
1
2
2
5 reps
7 reps
7 reps
73%
65%
63%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
4
4 reps
5 reps
78%
73%
2
Bench Press (Paused)
2
2
4 reps
4 reps
76%
73%
3
Deadlift (Barbell)
1
2
2
4 reps
6 reps
6 reps
78%
70%
68%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
3
1
3 reps
4 reps
4 reps
79%
75%
78%
2
Bench Press (Paused)
2
2
3 reps
4 reps
79%
75%
3
Deadlift (Barbell)
1
2
2
4 reps
5 reps
5 reps
79%
75%
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
4
3 reps
4 reps
81%
76%
2
Bench Press (Paused)
2
2
3 reps
4 reps
81%
76%
3
Deadlift (Barbell)
1
1
2
3 reps
4 reps
4 reps
RPE 7
RPE 6.5
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
4
3 reps
4 reps
RPE 7
RPE 6
2
Bench Press (Paused)
2
2
3 reps
4 reps
RPE 6.5
RPE 6
3
Deadlift (Barbell)
1
1
2
2 reps
4 reps
4 reps
RPE 8
RPE 7
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
3
3 reps
4 reps
RPE 8
RPE 7
2
Bench Press (Paused)
2
2
3 reps
3 reps
RPE 7
RPE 6
3
Deadlift (Barbell)
1
1
2
2 reps
4 reps
4 reps
RPE 9
RPE 8
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
3
4 reps
5 reps
68%
63%
2
Bench Press (Paused)
1
2
4 reps
4 reps
68%
63%
3
Deadlift (Barbell)
1
2
5 reps
6 reps
68%
63%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
4
4 reps
5 reps
7%
70%
2
Bench Press (Paused)
2
2
4 reps
4 reps
76%
73%
3
Deadlift (Barbell)
1
2
2
4 reps
5 reps
5 reps
78%
73%
68%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
4
3 reps
4 reps
78%
73%
2
Bench Press (Paused)
2
2
4 reps
4 reps
76%
73%
3
Deadlift (Barbell)
1
2
2
2 reps
4 reps
4 reps
83%
76%
73%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
4
3 reps
4 reps
81%
76%
2
Bench Press (Paused)
2
2
3 reps
3 reps
78%
76%
3
Deadlift (Barbell)
1
1
2
2 reps
4 reps
4 reps
RPE 7
RPE 6.5
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
4
3 reps
4 reps
RPE 7
RPE 6
2
Bench Press (Paused)
2
2
3 reps
3 reps
81%
78%
3
Deadlift (Barbell)
1
1
2
2 reps
4 reps
4 reps
RPE 8
RPE 7
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tempo Squat (Barbell)
1
3
3 reps
4 reps
RPE 8
RPE 7
2
Bench Press (Paused)
2
2
3 reps
3 reps
RPE 7
RPE 6
3
Deadlift (Barbell)
1
1
1
2 reps
4 reps
4 reps
RPE 10
RPE 7
RPE 6
Week 1
1 / 12 Weeks
Day 2
1
Tempo Bench Press
2 Sets
3 Sets
5 Reps
6 Reps
70%
65%
2
Romanian Deadlift (Barbell)
1 Set
3 Sets
6 Reps
6 Reps
70%
65%
Day 1
1
Squat (Low Bar)
1 Set
4 Sets
5 Reps
7 Reps
73%
63%
2
Bench Press (Barbell)
1 Set
2 Sets
3 Sets
5 Reps
6 Reps
7 Reps
73%
68%
63%
Day 3
1
Tempo Squat (Barbell)
1 Set
4 Sets
4 Reps
5 Reps
73%
68%
2
Bench Press (Paused)
2 Sets
2 Sets
4 Reps
4 Reps
73%
68%
3
Deadlift (Barbell)
1 Set
2 Sets
2 Sets
5 Reps
7 Reps
7 Reps
73%
65%
63%