4 Week Strength with SBD Primary

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!

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Bench Press (Barbell)

Deadlift (Barbell)

Bench Press (Close Grip)

Seated Shoulder Press (Dumbbell)

Chest Supported Row (Machine)

Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

Deadlift (Paused)

Larsen Press (Barbell)

Hip Thrust (Machine)

Lat Pulldown

High Bar Squat (Barbell)

Bench Press (Paused)

Hack Squat

Leg Extension

Leg Curl

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