**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!

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

Sam’s SBD & Size

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Squat (Barbell)

Reverse Pec Deck

Leg Press

Leg Extension

Tricep Pushdown (Cable)

HS, RD, Quads, Triceps

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Shoulder Press (Machine)

Incline Curl (Dumbbell)

Decline Crunch

HB, Chest, FD, Biceps, Core

LB = light bench, SD = side delts
If weighted pull ups cannot be performed do assisted or bodyweight

Lateral Raise (Cable)

Chest Supported Row (Machine)

Pull-Up (Weighted)

Calf Raise (Leg Press)

LB, SD, Back, Calves

Deadlift (Barbell)

Romanian Deadlift (Dumbbell)

Lying Hamstring Curl

Heavy Deadlifts, Hamstrings

Squat - DELOAD

Bench - DELOAD

SBD - DELOAD

Deadlift - BARBELL

Squat - MAX

Bench - MAX

Deadlift - MAX

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