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Sam’s SBD & Size

by Hadrian
1 athletes joined

Program Description

Relatively Novice-SBD friendly, and introduces to compound movements and training like a powerlifter, while keeping the principles of hypertrophy. Structured into 2 blocks: Weeks 1-4: Block 1 - Accumulation/Volume Weeks 5-8: Block 2 - Strength/Peaking Week 9: Deload/Taper Week 10: Max out

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 28, 2025 07:33
  • Last Edited
    Jul 10, 2025 01:17

Summary

**Sam’s SBD & Size** is a comprehensive 10-week program designed to enhance your strength and muscle size through a structured 4-day workout routine. Each session focuses on key lifts like squats and bench presses, complemented by targeted accessory movements for optimal muscle engagement. Expect to push your limits with a mix of barbell, dumbbell, and machine exercises, all tailored to maximize your gains. Get ready to transform your physique and boost your performance with this dynamic training plan!
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 7.5
2
Incline Bench Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Shoulder Press (Machine)
1
8-10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
2
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Decline Crunch
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 7.5
2
Incline Bench Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Shoulder Press (Machine)
1
8-10 reps
RPE 9
5
Incline Curl (Dumbbell)
2
2
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Decline Crunch
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
8-10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
6
Decline Crunch
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
8-10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
6
Decline Crunch
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 reps
3 reps
RPE 8
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
6-8 reps
RPE 9
5
Incline Curl (Dumbbell)
2
1
1
6-8 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 9.5
6
Decline Crunch
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3 reps
3 reps
RPE 8
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
6-8 reps
RPE 9
5
Incline Curl (Dumbbell)
2
1
1
6-8 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 9.5
6
Decline Crunch
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
2
10-12 reps
RPE 9
4
Shoulder Press (Machine)
1
6-8 reps
RPE 9
5
Incline Curl (Dumbbell)
2
1
6-8 reps
8-10 reps
RPE 9
RPE 9
6
Decline Crunch
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2 reps
2 reps
RPE 9
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8
3
Pec Deck (Machine)
1
10-12 reps
RPE 9
4
Shoulder Press (Machine)
1
6-8 reps
RPE 9
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 9
6
Decline Crunch
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1 reps
RPE 6
2
Bench Press (Barbell)
2
1 reps
RPE 6
3
Deadlift (Barbell)
2
1 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 7.5
2
Reverse Pec Deck
2
8-10 reps
RPE 9
3
Leg Press
1
10-12 reps
RPE 8
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
2
2
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
8 reps
RPE 7
RPE 7.5
2
Reverse Pec Deck
2
8-10 reps
RPE 9
3
Leg Press
1
10-12 reps
RPE 8
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
2
2
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 8.5
2
Reverse Pec Deck
2
8-10 reps
RPE 9
3
Leg Press
1
6-8 reps
RPE 8
4
Leg Extension
1
1
1
1
8-10 reps
8-10 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 9
RPE 9.5
5
Tricep Pushdown (Cable)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 8.5
2
Reverse Pec Deck
2
8-10 reps
RPE 9
3
Leg Press
1
6-8 reps
RPE 8
4
Leg Extension
1
1
1
1
8-10 reps
8-10 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 9
RPE 9.5
5
Tricep Pushdown (Cable)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3 reps
3 reps
RPE 8
RPE 8.5
2
Reverse Pec Deck
2
8-10 reps
RPE 9
3
Leg Press
1
6-8 reps
RPE 8
4
Leg Extension
1
1
1
1
8-10 reps
8-10 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 9
RPE 9.5
5
Tricep Pushdown (Cable)
2
1
1
6-8 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3 reps
3 reps
RPE 8
RPE 8.5
2
Reverse Pec Deck
2
8-10 reps
RPE 9
3
Leg Press
1
6-8 reps
RPE 8
4
Leg Extension
1
1
1
1
8-10 reps
8-10 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 9
RPE 9.5
5
Tricep Pushdown (Cable)
2
1
1
6-8 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 9
2
Reverse Pec Deck
2
8-10 reps
RPE 9
3
Leg Press
1
6-8 reps
RPE 8
4
Leg Extension
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
2 reps
2 reps
RPE 9
RPE 9.5
2
Reverse Pec Deck
2
8-10 reps
RPE 9
3
Leg Press
1
6-8 reps
RPE 8
4
Leg Extension
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6
2
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Chest Supported Row (Machine)
3
1
10-
10-
RPE 8
RPE 9
4
Pull-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Calf Raise (Leg Press)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6
2
Lateral Raise (Cable)
1
2
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Chest Supported Row (Machine)
3
1
10-
10-
RPE 8
RPE 9
4
Pull-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Calf Raise (Leg Press)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6
2
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
3
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Pull-Up (Weighted)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Calf Raise (Leg Press)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6
2
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
3
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Pull-Up (Weighted)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Calf Raise (Leg Press)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6
2
Lateral Raise (Cable)
2
1
10-12 reps
12-15 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
2
6-8 reps
6-8 reps
8-10 reps
RPE 8
RPE 9
RPE 9
4
Pull-Up (Weighted)
1
2
6-8 reps
8-10 reps
RPE 8
RPE 9
5
Calf Raise (Leg Press)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 6
2
Lateral Raise (Cable)
2
1
10-12 reps
12-15 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
1
2
6-8 reps
6-8 reps
8-10 reps
RPE 8
RPE 9
RPE 9
4
Pull-Up (Weighted)
1
2
6-8 reps
8-10 reps
RPE 8
RPE 9
5
Calf Raise (Leg Press)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6
2
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
3
Chest Supported Row (Machine)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Pull-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Calf Raise (Leg Press)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
10 reps
RPE 6
2
Lateral Raise (Cable)
2
10-12 reps
RPE 9
3
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Calf Raise (Leg Press)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Lying Hamstring Curl
2
2
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 7
2
Romanian Deadlift (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Lying Hamstring Curl
2
2
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Lying Hamstring Curl
3
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Lying Hamstring Curl
3
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
1
6-8 reps
6-8 reps
8-10 reps
RPE 8
RPE 9
RPE 9
3
Lying Hamstring Curl
2
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
1
6-8 reps
6-8 reps
8-10 reps
RPE 8
RPE 9
RPE 9
3
Lying Hamstring Curl
2
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
2 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Lying Hamstring Curl
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2 reps
2 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Lying Hamstring Curl
2
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 6
RPE 7
RPE 8
Week 1
1 / 10 Weeks
Day 2
1
Squat (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@7
@7.5
2
Reverse Pec Deck
2 Sets
8-10 Reps
@9
3
Leg Press
1 Set
10-12 Reps
@8
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
12-15 Reps
12-15 Reps
@8
@9
@8
@9
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
12-15 Reps
12-15 Reps
@8
@9
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@7
@7.5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@9
3
Pec Deck (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Shoulder Press (Machine)
1 Set
8-10 Reps
@9
5
Incline Curl (Dumbbell)
2 Sets
2 Sets
12-15 Reps
12-15 Reps
@8
@9
6
Decline Crunch
2 Sets
AMRAP
@9
Day 3
1
Bench Press (Barbell)
2 Sets
10 Reps
@6
2
Lateral Raise (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
@9
3
Chest Supported Row (Machine)
3 Sets
1 Set
10-
10-
@8
@9
4
Pull-Up (Weighted)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
5
Calf Raise (Leg Press)
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@9.5
Day 4
1
Deadlift (Barbell)
3 Sets
8 Reps
@7
2
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
3
Lying Hamstring Curl
2 Sets
2 Sets
12-15 Reps
12-15 Reps
@8
@9