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SBD Linear 6 Week Program

by Sanjaya E.P

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

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    120 minutes
  • Created
    Aug 18, 2025 08:03
  • Last Edited
    Aug 18, 2025 11:05
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
7 reps
68%
2
Squat (Low Bar)
4
7 reps
65%
3
Bench Press (Barbell)
1
7 reps
68%
4
Bench Press (Barbell)
5
7 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
7 reps
RPE 6
2
Squat (Low Bar)
4
7 reps
68%
3
Bench Press (Barbell)
1
7 reps
RPE 6
4
Bench Press (Barbell)
5
7 reps
68%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
RPE 6.5
2
Squat (Low Bar)
5
5 reps
68%
3
Bench Press (Barbell)
1
5 reps
RPE 6.5
4
Bench Press (Barbell)
5
7 reps
68%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5 reps
RPE 7
2
Squat (Low Bar)
3
5 reps
RPE 6
3
Bench Press (Barbell)
1
5 reps
RPE 7
4
Bench Press (Barbell)
4
7 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3 reps
RPE 8
2
Squat (Low Bar)
3
5 reps
RPE 6
3
Bench Press (Barbell)
1
3 reps
RPE 8
4
Bench Press (Barbell)
4
5 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
2 reps
RPE 9
2
Squat (Low Bar)
2
4 reps
RPE 6
3
Bench Press (Barbell)
1
2 reps
RPE 9
4
Bench Press (Barbell)
3
3 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
73%
2
Deadlift (Barbell)
3
7 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 6
2
Deadlift (Barbell)
1
5 reps
73%
3
Deadlift (Paused)
2
5 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7
2
Deadlift (Barbell)
1
5 reps
RPE 6
3
Deadlift (Paused)
2
5 reps
73%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7.5
2
Deadlift (Barbell)
1
5 reps
RPE 6
3
Deadlift (Paused)
2
5 reps
73%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 8
2
Deadlift (Barbell)
1
5 reps
RPE 6.5
3
Deadlift (Paused)
2
5 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9
2
Deadlift (Barbell)
2
5 reps
RPE 7
3
Deadlift (Paused)
2
5 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
68%
2
Squat (Paused)
3
6 reps
68%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 6
2
Squat (Paused)
3
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 6
2
Squat (Paused)
3
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 6
2
Squat (Paused)
3
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 6
2
Squat (Paused)
3
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
4
6 reps
RPE 6
2
Squat (Paused)
3
6 reps
RPE 6
Week 1
1 / 6 Weeks
Day 1
1
Squat (Low Bar)
1 Set
7 Reps
68%
2
Squat (Low Bar)
4 Sets
7 Reps
65%
3
Bench Press (Barbell)
1 Set
7 Reps
68%
4
Bench Press (Barbell)
5 Sets
7 Reps
65%
Day 3
1
Larsen Press (Barbell)
4 Sets
6 Reps
68%
2
Squat (Paused)
3 Sets
6 Reps
68%
Day 2
1
Deadlift (Barbell)
1 Set
5 Reps
73%
2
Deadlift (Barbell)
3 Sets
7 Reps
65%