Ben Johnsons sbd program

by Casey S.

Program Description

Unleash your strength with Ben Johnson's SBD Program, a comprehensive 4-week training plan designed for serious lifters. With 20 intense sessions, this program focuses on the three core lifts: squat, bench press, and deadlift, ensuring you build power and technique. Each workout combines high-intensity sets with targeted muscle engagement, pushing you to new personal bests. Get ready to elevate your performance and achieve the results you’ve been striving for!

Program Overview

Level
Intermediate, Advanced
Goal
Powerlifting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Dec 08, 2025 12:22
Last Edited
Dec 08, 2025 05:32

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

15.8%

Glutes

15.8%

Hamstrings

15.8%

Chest

12.3%

Triceps

12.3%

Front Delts

12.3%

Abs

7.9%

Adductors

4.4%

Lower Back

3.5%

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Bench Press (Barbell)

1 reps

6 reps

85%

70%

Day 1

Bench Press (Barbell)

1 reps

6 reps

87.5%

72.5%

Day 1

Bench Press (Barbell)

1 reps

6 reps

90%

75%

Day 1

Bench Press (Barbell)

1 reps

6 reps

92.5%

77.5%

Day 2

Squat (Barbell)

3 reps

6 reps

80%

60%

Deadlift (Barbell)

5 reps

80%

60%

Day 2

Squat (Barbell)

3 reps

6 reps

82.5%

62.5%

Deadlift (Barbell)

5 reps

82.5%

62.5%

Day 2

Squat (Barbell)

3 reps

6 reps

85%

65%

Deadlift (Barbell)

5 reps

85%

65%

Day 2

Squat (Barbell)

3 reps

6 reps

87.5%

67.5%

Deadlift (Barbell)

5 reps

87.5%

67.5%

Day 3

Long Pause Bench Press

5 reps

RPE 6

RPE 7

Long Pause Bench Press

5 reps

65%

Day 3

Long Pause Bench Press

5 reps

RPE 6

RPE 7

Long Pause Bench Press

5 reps

67.5%

Day 3

Long Pause Bench Press

5 reps

RPE 6

RPE 7

Long Pause Bench Press

5 reps

70%

Day 3

Long Pause Bench Press

5 reps

RPE 6

RPE 7

Long Pause Bench Press

5 reps

72.5%

Day 4

Squat (Barbell)

5 reps

75%

65%

Deadlift (Barbell)

3 reps

6 reps

85%

65%

Day 4

Squat (Barbell)

5 reps

77.5%

67.5%

Deadlift (Barbell)

3 reps

6 reps

87.5%

67.5%

Day 4

Squat (Barbell)

5 reps

80%

70%

Deadlift (Barbell)

3 reps

6 reps

90%

70%

Day 4

Squat (Barbell)

5 reps

82.5%

72.5%

Deadlift (Barbell)

3 reps

6 reps

92.5%

72.5%

Day 5

Bench Press (Close Grip)

1 reps

RPE 6

Bench Press (Close Grip)

8 reps

60%

Day 5

Bench Press (Close Grip)

1 reps

RPE 6

Bench Press (Close Grip)

8 reps

62.5%

Day 5

Bench Press (Close Grip)

1 reps

RPE 6

Bench Press (Close Grip)

8 reps

65%

Day 5

Bench Press (Close Grip)

1 reps

RPE 6

Bench Press (Close Grip)

8 reps

67.5%

Day 1

Bench Press (Barbell)

1 Set

4 Sets

1 Reps

6 Reps

85%

70%

Day 2

Squat (Barbell)

1 Set

4 Sets

3 Reps

6 Reps

80%

60%

Deadlift (Barbell)

1 Set

3 Sets

5 Reps

80%

60%

Day 3

Long Pause Bench Press

1 Set

5 Reps

Long Pause Bench Press

3 Sets

5 Reps

65%

Day 4

Squat (Barbell)

1 Set

4 Sets

5 Reps

75%

65%

Deadlift (Barbell)

1 Set

3 Sets

3 Reps

6 Reps

85%

65%

Day 5

Bench Press (Close Grip)

1 Set

1 Reps

Bench Press (Close Grip)

3 Sets

8 Reps

60%