Unlock your strength potential with the 4 Week Strength with SBD Primary program! This comprehensive four-week plan is designed for serious lifters, featuring four days of targeted workouts each week. You'll focus on fundamental barbell movements like squats, bench presses, and deadlifts, complemented by accessory exercises to build muscle and enhance performance. With a structured approach that emphasizes progressive overload and proper technique, this program is your roadmap to increased strength and confidence in the gym. Get ready to push your limits and achieve your fitness goals!

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!

4 Week Strength with SBD Primary

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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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