SBS 4 week

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.

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Bench Press (Close Grip)

Squat (Smith Machine)

Preacher Curl (Barbell)

Lateral Raise (Dumbbell)

Deadlift (Barbell)

Dumbbell Row

Shrug (Barbell)

Hip Thrust (Barbell)

Romanian Deadlift (Barbell)

Overhead Tricep Extension (Cable)

Tricep Pushdown (Cable)

Underhand Lat Pulldown

Front Squat (Barbell)

Power Shrug

Seated Dip (Machine)

Lateral Raise (Cable)

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