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Sowden

by Jordan W.
1 athletes joined

Program Description

Pause Bench use a strict 1 count (count on your chest 1, 1000 then lift) Incline Smith, use very high incline but not quite a shoulder press (50°-70°) (trust me) Cable would be better for reverse curls Push for progressive overload on all of your accessory lifts Watch mark rippetoe’s video on squat technique

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 22, 2025 09:24
  • Last Edited
    Aug 03, 2025 03:17

Summary

**Sowden** is a dynamic 3-week program designed to elevate your strength and conditioning with a balanced approach to lifting. Comprising four training days each week, this program features a mix of compound and isolation exercises, including barbell deadlifts and bodyweight pull-ups, to target key muscle groups effectively. You'll engage in supersets and varied rep ranges to maximize intensity and results. Whether you're looking to build muscle or enhance your overall fitness, Sowden provides the structure and challenge you need to push your limits and achieve your goals.
Muscle Engagement
Front
Back
MuscleSet
Biceps
11.1%
Triceps
11.1%
Upper Back
10.8%
Front Delts
8.9%
Middle Delts
8.8%
Chest
7.1%
Quadriceps
6.6%
Lats
6.6%
Hamstrings
6.1%
Rear Delts
6.1%
Glutes
5.2%
Abs
4.7%
Calves
2.4%
Adductors
1.9%
Forearms
1.6%
Lower Back
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
6-10 reps
RPE 9.5
4
Lat Pulldown
3
6-10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
4-8 reps
RPE 9.5
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
6-10 reps
RPE 9.5
4
Lat Pulldown
3
6-10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
4-8 reps
RPE 9.5
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
75%
85%
95%
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Seated Row (Cable)
3
6-10 reps
RPE 9.5
4
Lat Pulldown
3
6-10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
4-8 reps
RPE 9.5
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
1B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
2
Bench Press (Paused)
3
AMRAP
65%
3
Incline Bench Press (Smith Machine)
3
4-8 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 9.5
5
Upright Row (Barbell)
3
6-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
70%
80%
90%
1B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
2
Bench Press (Paused)
3
AMRAP
70%
3
Incline Bench Press (Smith Machine)
3
4-8 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 9.5
5
Upright Row (Barbell)
3
6-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
75%
85%
95%
1B
Rear Delt Fly (Dumbbell)
3
8-12 reps
RPE 9
2
Bench Press (Paused)
3
AMRAP
75%
3
Incline Bench Press (Smith Machine)
3
4-8 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
3
6-10 reps
RPE 9.5
5
Upright Row (Barbell)
3
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Paused)
3
AMRAP
65%
3
Leg Curl
3
6-10 reps
RPE 9.5
4
Straight Leg Calf Raise
3
8-12 reps
RPE 9.5
5
Cable Crunch
3
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Paused)
3
AMRAP
70%
3
Leg Curl
3
6-10 reps
RPE 9.5
4
Straight Leg Calf Raise
3
8-12 reps
RPE 9.5
5
Cable Crunch
3
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
75%
85%
95%
2
Squat (Paused)
3
AMRAP
RPE 9.5
3
Leg Curl
3
6-10 reps
RPE 9.5
4
Straight Leg Calf Raise
3
8-12 reps
RPE 9.5
5
Cable Crunch
3
6-10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9.5
3
Rear Delt Fly (Cable)
4
8-12 reps
RPE 9.5
4
Tricep Pushdown (Cable)
4
4-8 reps
RPE 9.5
5
Bicep Curl (Barbell)
4
4-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9.5
3
Rear Delt Fly (Cable)
4
8-12 reps
RPE 9.5
4
Tricep Pushdown (Cable)
4
4-8 reps
RPE 9.5
5
Bicep Curl (Barbell)
4
4-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
75%
85%
95%
2
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9.5
3
Rear Delt Fly (Cable)
4
8-12 reps
RPE 9.5
4
Tricep Pushdown (Cable)
4
4-8 reps
RPE 9.5
5
Bicep Curl (Barbell)
4
4-8 reps
RPE 9.5
Week 1
1 / 3 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Seated Row (Cable)
3 Sets
6-10 Reps
@9.5
4
Lat Pulldown
3 Sets
6-10 Reps
@9.5
5
Incline Curl (Dumbbell)
3 Sets
4-8 Reps
@9.5
6
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9.5
Day 2
1A
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
1B
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@9
2
Bench Press (Paused)
3 Sets
AMRAP
65%
3
Incline Bench Press (Smith Machine)
3 Sets
4-8 Reps
@9.5
4
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
@9.5
5
Upright Row (Barbell)
3 Sets
6-10 Reps
@9.5
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Squat (Paused)
3 Sets
AMRAP
65%
3
Leg Curl
3 Sets
6-10 Reps
@9.5
4
Straight Leg Calf Raise
3 Sets
8-12 Reps
@9.5
5
Cable Crunch
3 Sets
6-10 Reps
@9.5
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
65%
75%
85%
2
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9.5
3
Rear Delt Fly (Cable)
4 Sets
8-12 Reps
@9.5
4
Tricep Pushdown (Cable)
4 Sets
4-8 Reps
@9.5
5
Bicep Curl (Barbell)
4 Sets
4-8 Reps
@9.5