Program Description
Powerlifting Periodization ACC Day 1 1. DB Bench Press 2. Cable Chest Fly 3. Dips 4. Single Push Down 5. Hamstring Curl 6. Core/Plank Day 2 1. Back Ext 2. Chest fly 3. Lat Pulldown 4. Tricep Push Down 5. Bicep Curl 6. Adductor & Calf Day 3 1. Pendulum Squat 2. Hip Trust 3. Lat Pulldown 4. Cable Row 5. Bicept Curl 6. Lateral Rise Extra Pushup Pullups and Core Hope u guys enjoy!! I made this Program for busy people and good fatigue management to build your own strength.
Program Overview
- LevelNovice, Intermediate
- GoalPowerlifting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout120 minutes
- CreatedAug 18, 2025 08:03
- Last EditedAug 25, 2025 11:11
Summary
Transform your strength training with the SBD Linear 6 Week Program, designed for dedicated lifters looking to make serious gains. Over the course of six weeks, you'll engage in three intense workouts per week, focusing on foundational barbell movements like the Low Bar Squat and Bench Press. Each session is structured to progressively increase your intensity and volume, ensuring you build strength and muscle efficiently. Equip yourself with a full gym and get ready to push your limits—your strongest self awaits!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
20.1%
Chest
17.1%
Glutes
15.7%
Hamstrings
13%
Triceps
11.7%
Front Delts
8.3%
Abs
5.9%
Adductors
5.5%
Lower Back
2.7%
