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4 Week Strength with SBD Primary

by Ira

Program Description

Unleash your potential with the **4 Week Strength with SBD Primary** program, designed to elevate your lifting game over 16 sessions. This comprehensive four-week plan focuses on foundational barbell movements like squats, bench presses, and deadlifts, ensuring you build strength efficiently and effectively. Each week, you'll progressively challenge yourself with tailored rep ranges and intensities, maximizing your gains while honing your technique. Get ready to push your limits and achieve new personal records!

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    Aug 16, 2025 05:55
  • Last Edited
    Aug 16, 2025 06:28
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4.8 Stars with 10, 000+ Ratings
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
4 reps
6 reps
RPE 6
RPE 6
2
Bench Press (Barbell)
1
3
4 reps
6 reps
RPE 6
RPE 6
3
Deadlift (Barbell)
1
3
4 reps
6 reps
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
5 reps
RPE 7
RPE 6
2
Bench Press (Barbell)
1
3
3 reps
5 reps
RPE 7
RPE 6
3
Deadlift (Barbell)
1
3
3 reps
5 reps
RPE 7
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2 reps
4 reps
RPE 8
RPE 6
2
Bench Press (Barbell)
1
3
2 reps
4 reps
RPE 8
RPE 6
3
Deadlift (Barbell)
1
3
2 reps
4 reps
RPE 8
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 6
2
Bench Press (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 6
3
Deadlift (Barbell)
1
2
1 reps
3 reps
RPE 9
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6 reps
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
RPE 7.5
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Chest Supported Row (Machine)
3
8-10 reps
RPE 8
4
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
6 reps
RPE 6
2
Bench Press (Paused)
4
5 reps
RPE 6
3
Hack Squat
3
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Leg Curl
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
RPE 7
2
Bench Press (Paused)
4
5 reps
RPE 7
3
Hack Squat
3
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Leg Curl
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4 reps
RPE 7.5
2
Bench Press (Paused)
3
5 reps
RPE 7.5
3
Hack Squat
3
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Leg Curl
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3 reps
RPE 8
2
Bench Press (Paused)
3
5 reps
RPE 8
3
Hack Squat
3
8-10 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Leg Curl
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
RPE 6
2
Larsen Press (Barbell)
4
6 reps
RPE 6
3
Hip Thrust (Machine)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
RPE 7
2
Larsen Press (Barbell)
4
6 reps
RPE 7
3
Hip Thrust (Machine)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
3 reps
RPE 7.5
2
Larsen Press (Barbell)
3
6 reps
RPE 7.5
3
Hip Thrust (Machine)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
3 reps
RPE 8
2
Larsen Press (Barbell)
3
6 reps
RPE 8
3
Hip Thrust (Machine)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10-12 reps
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Sets
4 Reps
6 Reps
@6
@6
2
Bench Press (Barbell)
1 Set
3 Sets
4 Reps
6 Reps
@6
@6
3
Deadlift (Barbell)
1 Set
3 Sets
4 Reps
6 Reps
@6
@6
Day 2
1
Bench Press (Close Grip)
4 Sets
6 Reps
@6
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@8
Day 4
1
Deadlift (Paused)
3 Sets
4 Reps
@6
2
Larsen Press (Barbell)
4 Sets
6 Reps
@6
3
Hip Thrust (Machine)
3 Sets
8-10 Reps
@8
4
Lat Pulldown
3 Sets
8-10 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@8
Day 3
1
High Bar Squat (Barbell)
4 Sets
6 Reps
@6
2
Bench Press (Paused)
4 Sets
5 Reps
@6
3
Hack Squat
3 Sets
8-10 Reps
@8
4
Leg Extension
3 Sets
8-10 Reps
@8
5
Leg Curl
3 Sets
8-10 Reps
@8