Embark on a transformative journey with the SBD Linear Periodization 12 Week program, designed to enhance your strength and performance through a structured approach. Over 12 weeks, you'll train three days a week, focusing on key lifts like the squat, bench press, and deadlift, while incorporating tempo variations for muscle control and growth. This program is perfect for lifters looking to build a solid foundation and progressively increase their intensity. Get ready to push your limits and achieve your strength goals!

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.

SBD Linear Periodization 12 Week

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Week 1

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Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Tempo Bench Press

Romanian Deadlift (Barbell)

Squat (Low Bar)

Bench Press (Barbell)

Tempo Squat (Barbell)

Bench Press (Paused)

Deadlift (Barbell)

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