SBD + PULLUP & DIP

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.
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WEEK 1
Monday OFF	 Recovery

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
Sat	Bench B + Dips B	Bench frequency

Sun	OFF	Recovery

WEEK 2

Monday OFF	 Recovery

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

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Key Principles in This Layout

Bench 3x/week with varying intensities (common in strength-focused programs like Bulgarian or Sheiko variants).

Deadlift 2x/week, spaced to allow full CNS recovery.

Squat 2x/week—enough for strength progress and technical work.

Pull-Ups & Dips alternate intensities for balanced volume.

Upper/lower alternation avoids redundant fatigue.

No major lift is repeated on consecutive days, protecting joints and CNS.

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 exercises is not always better. Trust me. 


Tell me what you think 🤔

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Squat (Barbell)

Dip (Weighted)

Dip (Bodyweight)

Squat (Paused)

Step-Up (Weighted)

JM Press

Tuesday

Deadlift (Barbell)

Chin-Up (Bodyweight)

Deadlift (Deficit)

Romanian Deadlift (Barbell)

Lat Pulldown (Single Arm)

Friday 

Bench Press (Barbell)

Pull-Up (Weighted)

Pull-Up (Bodyweight)

Bench Press (Close Grip)

Spoto Press

Bicep Curl (Barbell)

Wednesday 

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Saturday 

Tempo Squat (Barbell)

Leg Press

Face Pull

Tuesday 

Floor Press (Barbell)

Pec Fly (Dumbbell)

Pull Apart (Cable)

Deadlift (Paused)

Pull Through (Cable)

Inverted Row

Pull-Up (Assisted)

Box Squat (Barbell)

Bulgarian Split Squat (Barbell)

Hammer Curl (Dumbbell)

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