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PPL Strength 2x SBD

by Braden Manning
2 athletes joined

Program Description

For those who can’t decide whether or not to choose powerlifting or bodybuilding, this is for you. Your main lifts will get done 2x a week at a weight and rep range to at least maintain your strength while you focus on hypertrophy in weak points.

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 15, 2025 05:25
  • Last Edited
    Jun 18, 2025 10:32

Summary

Unleash your strength with the PPL Strength 2x SBD program, a comprehensive 4-week training plan designed for serious lifters. With six days of focused workouts each week, you’ll tackle push, pull, and leg sessions that prioritize compound movements like bench presses, deadlifts, and squats. This program is crafted to enhance your strength and build muscle, utilizing a full gym setup to maximize your gains. Get ready to push your limits and transform your physique!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
1
6 reps
6 reps
80%
75%
2
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
1
6 reps
6 reps
6 reps
85%
80%
75%
2
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
6 reps
6 reps
85%
80%
2
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2
6 reps
6 reps
85%
80%
2
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
4 reps
4 reps
85%
80%
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 7.5
3
Barbell Row
3
8 reps
RPE 7
4
Dumbbell Row
3
10 reps
RPE 6.5
5
Reverse Pec Deck
3
15 reps
RPE 7.5
6
Preacher Curl (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
85%
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 7.5
3
Barbell Row
3
8 reps
RPE 7
4
Dumbbell Row
3
10 reps
RPE 6.5
5
Reverse Pec Deck
3
15 reps
RPE 7.5
6
Preacher Curl (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
85%
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 7.5
3
Barbell Row
3
8 reps
RPE 7
4
Dumbbell Row
3
10 reps
RPE 6.5
5
Reverse Pec Deck
3
15 reps
RPE 7.5
6
Preacher Curl (Dumbbell)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
6 reps
85%
80%
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 7.5
3
Barbell Row
3
8 reps
RPE 7
4
Dumbbell Row
3
10 reps
RPE 6.5
5
Reverse Pec Deck
3
15 reps
RPE 7.5
6
Preacher Curl (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
6 reps
80%
75%
2
Lying Leg Curl
3
10 reps
RPE 8.5
3
Leg Press
3
10 reps
RPE 7.5
4
Leg Extension
3
10 reps
RPE 8
5
Straight Leg Calf Raise
4
AMRAP
RPE 8.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
6 reps
6 reps
6 reps
85%
80%
75%
2
Lying Leg Curl
3
10 reps
RPE 8.5
3
Leg Press
3
10 reps
RPE 7.5
4
Leg Extension
3
10 reps
RPE 8
5
Straight Leg Calf Raise
4
AMRAP
RPE 8.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
6 reps
85%
80%
2
Lying Leg Curl
3
10 reps
RPE 8.5
3
Leg Press
3
10 reps
RPE 7.5
4
Leg Extension
3
10 reps
RPE 8
5
Straight Leg Calf Raise
4
AMRAP
RPE 8.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6 reps
6 reps
85%
80%
2
Lying Leg Curl
3
10 reps
RPE 8.5
3
Leg Press
3
10 reps
RPE 7.5
4
Leg Extension
3
10 reps
RPE 8
5
Straight Leg Calf Raise
4
AMRAP
RPE 8.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
1
6 reps
6 reps
80%
75%
2
Shoulder Press (Machine)
3
8 reps
RPE 8
3
Dip (Weighted)
4
10 reps
RPE 7.5
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
1
6 reps
6 reps
6 reps
85%
80%
75%
2
Shoulder Press (Machine)
3
8 reps
RPE 8
3
Dip (Weighted)
4
10 reps
RPE 7.5
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
6 reps
6 reps
85%
80%
2
Shoulder Press (Machine)
3
8 reps
RPE 8
3
Dip (Weighted)
4
10 reps
RPE 7.5
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
2
6 reps
6 reps
85%
80%
2
Shoulder Press (Machine)
3
8 reps
RPE 8
3
Dip (Weighted)
4
10 reps
RPE 7.5
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
4 reps
4 reps
85%
80%
2
Chin-Up (Weighted)
4
8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Shrug (Dumbbell)
3
12 reps
RPE 9
5
Reverse Pec Deck
3
15 reps
RPE 7.5
6
Hammer Curl
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
85%
2
Chin-Up (Weighted)
4
8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Shrug (Dumbbell)
3
12 reps
RPE 9
5
Reverse Pec Deck
3
15 reps
RPE 7.5
6
Hammer Curl
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
85%
2
Chin-Up (Weighted)
4
8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Shrug (Dumbbell)
3
12 reps
RPE 9
5
Reverse Pec Deck
3
15 reps
RPE 7.5
6
Hammer Curl
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5 reps
6 reps
85%
80%
2
Chin-Up (Weighted)
4
8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Shrug (Dumbbell)
3
12 reps
RPE 9
5
Reverse Pec Deck
3
15 reps
RPE 7.5
6
Hammer Curl
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
6 reps
6 reps
80%
75%
2
Lying Leg Curl
3
10 reps
RPE 8.5
3
Leg Extension
3
10 reps
RPE 8.5
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Straight Leg Calf Raise
4
AMRAP
RPE 8.5
6
Decline Sit Up (Weighted)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
6 reps
6 reps
6 reps
85%
80%
75%
2
Lying Leg Curl
3
10 reps
RPE 8.5
3
Leg Extension
3
10 reps
RPE 8.5
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Straight Leg Calf Raise
4
AMRAP
RPE 8.5
6
Decline Sit Up (Weighted)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
6 reps
85%
80%
2
Lying Leg Curl
3
10 reps
RPE 8.5
3
Leg Extension
3
10 reps
RPE 8.5
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Straight Leg Calf Raise
4
AMRAP
RPE 8.5
6
Decline Sit Up (Weighted)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6 reps
6 reps
85%
80%
2
Lying Leg Curl
3
10 reps
RPE 8.5
3
Leg Extension
3
10 reps
RPE 8.5
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Straight Leg Calf Raise
4
AMRAP
RPE 8.5
6
Decline Sit Up (Weighted)
3
AMRAP
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Paused)
3 Sets
1 Set
6 Reps
6 Reps
80%
75%
2
Seated Overhead Press (Dumbbell)
4 Sets
8 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
15 Reps
@7.5
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7.5
Day 2
1
Deadlift (Barbell)
3 Sets
1 Set
4 Reps
4 Reps
85%
80%
2
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
@7.5
3
Barbell Row
3 Sets
8 Reps
@7
4
Dumbbell Row
3 Sets
10 Reps
@6.5
5
Reverse Pec Deck
3 Sets
15 Reps
@7.5
6
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@9
Day 4
1
Bench Press (Paused)
3 Sets
1 Set
6 Reps
6 Reps
80%
75%
2
Shoulder Press (Machine)
3 Sets
8 Reps
@8
3
Dip (Weighted)
4 Sets
10 Reps
@7.5
4
Chest Fly (Machine)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
15 Reps
@7.5
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7.5
Day 5
1
Deadlift (Barbell)
3 Sets
1 Set
4 Reps
4 Reps
85%
80%
2
Chin-Up (Weighted)
4 Sets
8 Reps
@7.5
3
Seated Row (Cable)
3 Sets
10 Reps
@8
4
Shrug (Dumbbell)
3 Sets
12 Reps
@9
5
Reverse Pec Deck
3 Sets
15 Reps
@7.5
6
Hammer Curl
3 Sets
10 Reps
@9
Day 6
1
Squat (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
80%
75%
2
Lying Leg Curl
3 Sets
10 Reps
@8.5
3
Leg Extension
3 Sets
10 Reps
@8.5
4
Seated Hamstring Curl
3 Sets
12 Reps
@8
5
Straight Leg Calf Raise
4 Sets
AMRAP
@8.5
6
Decline Sit Up (Weighted)
3 Sets
AMRAP
@10
Day 3
1
Squat (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
80%
75%
2
Lying Leg Curl
3 Sets
10 Reps
@8.5
3
Leg Press
3 Sets
10 Reps
@7.5
4
Leg Extension
3 Sets
10 Reps
@8
5
Straight Leg Calf Raise
4 Sets
AMRAP
@8.5
6
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10