SBD + PULLUP & DIP

Program Description

Increase strength in the Squat, Bench, Deadlift, Pullup and Dip. I added assistance lifts to tackle weak points and to build up towards the main lift. Prioritize progressive overload on main lifts. Rotate A/B/C intensities for SBD Allow full recovery by spacing similar movement patterns. Used a 2-on, 1-off, 2-on, 2-off cycle over 2 weeks. So each cycle is 2 weeks. --- WEEK 1 Tuesday Squat A + Dips A Lower + Push Wednesday Bench A + Pull-Ups A Upper push/pull Thursday OFF Recovery Friday Deadlift A + Pull-Ups B Heavy posterior Saturday Bench B + Dips B Bench frequency Sun OFF Recovery Monday OFF Recovery WEEK 2 Tuesday Squat B + Pull-Ups C Volume lower + Pull Wednesday Bench C + Dips C Max effort bench Thursday OFF Recovery Friday Deadlift B + Light Bench Technique Saturday Squat C + Pull-Up Volume Top-end squat Sun OFF Recovery Monday OFF Recovery --- Key Principles in This Layout Bench 3x/rotation with varying intensities (common in strength-focused programs like Bulgarian or Sheiko variants). Deadlift 2x/rotation, spaced to allow full CNS recovery. Squat 2x/rotation —enough for strength progress and technical work. Pull-Ups & Dips alternate intensities for balanced volume. Upper/lower alternation avoids redundant fatigue. Add to your 1RM for you lifts every 2 weeks to insure progress if form is affected stay at the same weights. Focus on quality of reps (best possible good form and range of motion not just adding weights). More volume is not always better.

Program Overview

Summary