logo
BoostcampPNG

SBS 4 week

by null

Program Description

This program is made up of Stronger by Science's 3x a week Advanced Bench, 2x a week Intermediate Squat, and 1x a week Advanced Deadlift programs. As bench press can benefit from higher frequency, I have included it in its 3x iteration. This is primarily a powerlifting program, but I included some extra exercises for aesthetic purposes. You may repeat this program continuously.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 21, 2026 10:18
  • Last Edited
    Feb 21, 2026 11:32
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.4%
Front Delts
15.1%
Chest
14%
Glutes
9.5%
Hamstrings
8.9%
Quadriceps
8.4%
Upper Back
5%
Biceps
4.6%
Abs
4.4%
Middle Delts
3.3%
Lower Back
3%
Lats
2.9%
Adductors
1.7%
Forearms
1.6%
Rear Delts
1.2%
BlogBannerPC
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
BlogBannerPC
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
Bench Press (Barbell)
5
5 reps
70%
2
Bench Press (Close Grip)
2
1
8 reps
15 reps
60%
60%
3
Squat (Smith Machine)
5
5 reps
80%
4
Preacher Curl (Barbell)
4
12 reps
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
3 reps
6 reps
80%
75%
2
Bench Press (Close Grip)
2
1
6 reps
15 reps
65%
65%
3
Preacher Curl (Barbell)
4
12 reps
-
4
Squat (Smith Machine)
4
3 reps
85%
5
Lateral Raise (Dumbbell)
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3
3 reps
8 reps
85%
70%
2
Bench Press (Close Grip)
2
1
4 reps
12 reps
70%
70%
3
Preacher Curl (Barbell)
4
12 reps
-
4
Squat (Smith Machine)
3
1 reps
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3
2 reps
5 reps
80%
70%
2
Bench Press (Close Grip)
3
3 reps
75%
3
Preacher Curl (Barbell)
4
12 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Squat (Smith Machine)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
8 reps
6 reps
4 reps
3 reps
1 reps
4 reps
6 reps
8 reps
10 reps
50%
60%
70%
80%
85%
80%
70%
60%
50%
2
Lateral Raise (Dumbbell)
3
20 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
8 reps
6 reps
5 reps
4 reps
3 reps
2 reps
4 reps
7 reps
10 reps
50%
60%
70%
80%
85%
80%
70%
60%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
8 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
50%
60%
70%
75%
80%
85%
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2
1
1
5 reps
4 reps
3 reps
3 reps
2 reps
6 reps
8 reps
50%
60%
70%
75%
80%
60%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
3
5 reps
6 reps
80%
60%
2
Dumbbell Row
3
10 reps
-
3
Shrug (Barbell)
3
10 reps
-
4
Hip Thrust (Barbell)
3
10 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
3
1 reps
3 reps
3 reps
90%
85%
65%
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Dumbbell Row
4
10 reps
-
4
Power Shrug
4
10 reps
-
5
Hip Thrust (Barbell)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
3 reps
70%
2
Dumbbell Row
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
80%
2
Overhead Tricep Extension (Cable)
3
8 reps
70%
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Underhand Lat Pulldown
3
8 reps
-
5
Front Squat (Barbell)
1
3
8 reps
6 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
80%
2
Overhead Tricep Extension (Cable)
4
8 reps
-
3
Seated Dip (Machine)
4
12 reps
-
4
Preacher Curl (Barbell)
4
12 reps
-
5
Squat (Smith Machine)
1
3
5 reps
3 reps
RPE 10
-
6
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
2
Overhead Tricep Extension (Cable)
3
10 reps
-
3
Seated Dip (Machine)
3
10 reps
-
4
Underhand Lat Pulldown
3
10 reps
-
5
Squat (Smith Machine)
1
3
3 reps
2 reps
RPE 10
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
9 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Seated Dip (Machine)
3
12 reps
-
4
Underhand Lat Pulldown
3
12 reps
-
5
Squat (Smith Machine)
1
1 reps
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Bench Press (Close Grip)
2 Sets
1 Set
8 Reps
15 Reps
60%
60%
3
Squat (Smith Machine)
5 Sets
5 Reps
80%
4
Preacher Curl (Barbell)
4 Sets
12 Reps
60%
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
3 Reps
1 Reps
4 Reps
6 Reps
8 Reps
10 Reps
50%
60%
70%
80%
85%
80%
70%
60%
50%
2
Lateral Raise (Dumbbell)
3 Sets
20 Reps
60%
Day 3
1
Deadlift (Barbell)
4 Sets
3 Sets
5 Reps
6 Reps
80%
60%
2
Dumbbell Row
3 Sets
10 Reps
-
3
Shrug (Barbell)
3 Sets
10 Reps
-
4
Hip Thrust (Barbell)
3 Sets
10 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
Day 4
1
Bench Press (Barbell)
2 Sets
3 Reps
80%
2
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
70%
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
4
Underhand Lat Pulldown
3 Sets
8 Reps
-
5
Front Squat (Barbell)
1 Set
3 Sets
8 Reps
6 Reps
@8
@8