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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
    May 30, 2025 04:35
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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
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