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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!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.8%
Hamstrings
11.6%
Chest
10.9%
Triceps
9.2%
Glutes
7.9%
Upper Back
7.6%
Front Delts
7.5%
Lats
6.2%
Biceps
5.9%
Abs
4.8%
Middle Delts
4.1%
Lower Back
4.1%
Rear Delts
2.8%
Calves
2.1%
Adductors
1.6%
Forearms
0.8%
Abductors
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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