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Science Based Powerbuilding: SBD + Upper/Lower

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1 athletes joined

Program Description

Science Based program designed to build muscle and strength whilst improving on your SBD. IMPROVE! This is not a program for focusing on SBD, but your lifts will increase regardless. Double Progression: top out your reprange, add weight. Can be 1.25kg and match reps each session, or 10lbs and jump down from 7 reps to 4. Whatever works. Its ran as ULRULRR, or can be ran ULR if you can recover. Any questions lmk!

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 03, 2025 02:51
  • Last Edited
    Jun 18, 2025 09:05

Summary

Unlock your strength potential with the Science Based Powerbuilding program, designed to elevate your training over 8 weeks. This 4-day split combines the best of powerlifting and bodybuilding, focusing on both strength and hypertrophy. Each session targets major muscle groups through compound lifts like the Deadlift and Bench Press, alongside accessory movements to enhance muscle growth. With a structured approach and a full gym setup, you'll build power and aesthetics in perfect harmony. Get ready to transform your physique and performance!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
4-7 reps
RPE 8.5
2
Shoulder Press (Machine)
1
4-7 reps
RPE 8
3
JM Press (Smith Machine)
2
4-7 reps
RPE 8
4
Wide Grip Lat Pulldown
2
4-7 reps
RPE 9
5
Kelso Shrug
2
4-7 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
2
4-7 reps
RPE 8.5
7
Single Arm Tricep Extension (Cable)
1
4-7 reps
RPE 9
8
Rear Delt Fly (Cable)
1
4-7 reps
RPE 9
9
One Arm Lateral Raise (Cable)
1
4-7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
4-7 reps
RPE 8.5
2
Shoulder Press (Machine)
1
4-7 reps
RPE 8
3
JM Press (Smith Machine)
2
4-7 reps
RPE 8
4
Wide Grip Lat Pulldown
2
4-7 reps
RPE 9
5
Kelso Shrug
2
4-7 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
2
4-7 reps
RPE 8.5
7
Single Arm Tricep Extension (Cable)
1
4-7 reps
RPE 9
8
Rear Delt Fly (Cable)
1
4-7 reps
RPE 9
9
One Arm Lateral Raise (Cable)
1
4-7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
4-7 reps
RPE 8.5
2
Shoulder Press (Machine)
1
4-7 reps
RPE 8
3
JM Press (Smith Machine)
2
4-7 reps
RPE 8
4
Wide Grip Lat Pulldown
2
4-7 reps
RPE 9
5
Kelso Shrug
2
4-7 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
2
4-7 reps
RPE 8.5
7
Single Arm Tricep Extension (Cable)
1
4-7 reps
RPE 9
8
Rear Delt Fly (Cable)
1
4-7 reps
RPE 9
9
One Arm Lateral Raise (Cable)
1
4-7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
4-7 reps
RPE 8.5
2
Shoulder Press (Machine)
1
4-7 reps
RPE 8
3
JM Press (Smith Machine)
2
4-7 reps
RPE 8
4
Wide Grip Lat Pulldown
2
4-7 reps
RPE 9
5
Kelso Shrug
2
4-7 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
2
4-7 reps
RPE 8.5
7
Single Arm Tricep Extension (Cable)
1
4-7 reps
RPE 9
8
Rear Delt Fly (Cable)
1
4-7 reps
RPE 9
9
One Arm Lateral Raise (Cable)
1
4-7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
4-7 reps
RPE 8.5
2
Shoulder Press (Machine)
1
4-7 reps
RPE 8
3
JM Press (Smith Machine)
2
4-7 reps
RPE 8
4
Wide Grip Lat Pulldown
2
4-7 reps
RPE 9
5
Kelso Shrug
2
4-7 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
2
4-7 reps
RPE 8.5
7
Single Arm Tricep Extension (Cable)
1
4-7 reps
RPE 9
8
Rear Delt Fly (Cable)
1
4-7 reps
RPE 9
9
One Arm Lateral Raise (Cable)
1
4-7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
4-7 reps
RPE 8.5
2
Shoulder Press (Machine)
1
4-7 reps
RPE 8
3
JM Press (Smith Machine)
2
4-7 reps
RPE 8
4
Wide Grip Lat Pulldown
2
4-7 reps
RPE 9
5
Kelso Shrug
2
4-7 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
2
4-7 reps
RPE 8.5
7
Single Arm Tricep Extension (Cable)
1
4-7 reps
RPE 9
8
Rear Delt Fly (Cable)
1
4-7 reps
RPE 9
9
One Arm Lateral Raise (Cable)
1
4-7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
4-7 reps
RPE 8.5
2
Shoulder Press (Machine)
1
4-7 reps
RPE 8
3
JM Press (Smith Machine)
2
4-7 reps
RPE 8
4
Wide Grip Lat Pulldown
2
4-7 reps
RPE 9
5
Kelso Shrug
2
4-7 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
2
4-7 reps
RPE 8.5
7
Single Arm Tricep Extension (Cable)
1
4-7 reps
RPE 9
8
Rear Delt Fly (Cable)
1
4-7 reps
RPE 9
9
One Arm Lateral Raise (Cable)
1
4-7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
4-7 reps
RPE 8.5
2
Shoulder Press (Machine)
1
4-7 reps
RPE 8
3
JM Press (Smith Machine)
2
4-7 reps
RPE 8
4
Wide Grip Lat Pulldown
2
4-7 reps
RPE 9
5
Kelso Shrug
2
4-7 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
2
4-7 reps
RPE 8.5
7
Single Arm Tricep Extension (Cable)
1
4-7 reps
RPE 9
8
Rear Delt Fly (Cable)
1
4-7 reps
RPE 9
9
One Arm Lateral Raise (Cable)
1
4-7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-7 reps
RPE 8
2
Squat (Barbell)
2
4-7 reps
RPE 8
3
Hyperextension
1
4-7 reps
RPE 7
4
Leg Extension
2
4-7 reps
RPE 9
5
Leg Curl
1
4-7 reps
RPE 9
6
Standing Calf Raise
2
4-7 reps
RPE 8.5
7
Hip Adductor (Machine)
1
4-7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-7 reps
RPE 8
2
Squat (Barbell)
2
4-7 reps
RPE 8
3
Hyperextension
1
4-7 reps
RPE 7
4
Leg Extension
2
4-7 reps
RPE 9
5
Leg Curl
1
4-7 reps
RPE 9
6
Standing Calf Raise
2
4-7 reps
RPE 8.5
7
Hip Adductor (Machine)
1
4-7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-7 reps
RPE 8
2
Squat (Barbell)
2
4-7 reps
RPE 8
3
Hyperextension
1
4-7 reps
RPE 7
4
Leg Extension
2
4-7 reps
RPE 9
5
Leg Curl
1
4-7 reps
RPE 9
6
Standing Calf Raise
2
4-7 reps
RPE 8.5
7
Hip Adductor (Machine)
1
4-7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-7 reps
RPE 8
2
Squat (Barbell)
2
4-7 reps
RPE 8
3
Hyperextension
1
4-7 reps
RPE 7
4
Leg Extension
2
4-7 reps
RPE 9
5
Leg Curl
1
4-7 reps
RPE 9
6
Standing Calf Raise
2
4-7 reps
RPE 8.5
7
Hip Adductor (Machine)
1
4-7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-7 reps
RPE 8
2
Squat (Barbell)
2
4-7 reps
RPE 8
3
Hyperextension
1
4-7 reps
RPE 7
4
Leg Extension
2
4-7 reps
RPE 9
5
Leg Curl
1
4-7 reps
RPE 9
6
Standing Calf Raise
2
4-7 reps
RPE 8.5
7
Hip Adductor (Machine)
1
4-7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-7 reps
RPE 8
2
Squat (Barbell)
2
4-7 reps
RPE 8
3
Hyperextension
1
4-7 reps
RPE 7
4
Leg Extension
2
4-7 reps
RPE 9
5
Leg Curl
1
4-7 reps
RPE 9
6
Standing Calf Raise
2
4-7 reps
RPE 8.5
7
Hip Adductor (Machine)
1
4-7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-7 reps
RPE 8
2
Squat (Barbell)
2
4-7 reps
RPE 8
3
Hyperextension
1
4-7 reps
RPE 7
4
Leg Extension
2
4-7 reps
RPE 9
5
Leg Curl
1
4-7 reps
RPE 9
6
Standing Calf Raise
2
4-7 reps
RPE 8.5
7
Hip Adductor (Machine)
1
4-7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-7 reps
RPE 8
2
Squat (Barbell)
2
4-7 reps
RPE 8
3
Hyperextension
1
4-7 reps
RPE 7
4
Leg Extension
2
4-7 reps
RPE 9
5
Leg Curl
1
4-7 reps
RPE 9
6
Standing Calf Raise
2
4-7 reps
RPE 8.5
7
Hip Adductor (Machine)
1
4-7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
4-7 reps
RPE 8.5
2
Shoulder Press (Machine)
1
4-7 reps
RPE 8
3
JM Press (Smith Machine)
2
4-7 reps
RPE 8
4
Wide Grip Lat Pulldown
2
4-7 reps
RPE 9
5
Kelso Shrug
2
4-7 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
2
4-7 reps
RPE 8.5
7
Single Arm Tricep Extension (Cable)
1
4-7 reps
RPE 9
8
Rear Delt Fly (Cable)
1
4-7 reps
RPE 9
9
One Arm Lateral Raise (Cable)
1
4-7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
4-7 reps
RPE 8.5
2
Shoulder Press (Machine)
1
4-7 reps
RPE 8
3
JM Press (Smith Machine)
2
4-7 reps
RPE 8
4
Wide Grip Lat Pulldown
2
4-7 reps
RPE 9
5
Kelso Shrug
2
4-7 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
2
4-7 reps
RPE 8.5
7
Single Arm Tricep Extension (Cable)
1
4-7 reps
RPE 9
8
Rear Delt Fly (Cable)
1
4-7 reps
RPE 9
9
One Arm Lateral Raise (Cable)
1
4-7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
4-7 reps
RPE 8.5
2
Shoulder Press (Machine)
1
4-7 reps
RPE 8
3
JM Press (Smith Machine)
2
4-7 reps
RPE 8
4
Wide Grip Lat Pulldown
2
4-7 reps
RPE 9
5
Kelso Shrug
2
4-7 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
2
4-7 reps
RPE 8.5
7
Single Arm Tricep Extension (Cable)
1
4-7 reps
RPE 9
8
Rear Delt Fly (Cable)
1
4-7 reps
RPE 9
9
One Arm Lateral Raise (Cable)
1
4-7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
4-7 reps
RPE 8.5
2
Shoulder Press (Machine)
1
4-7 reps
RPE 8
3
JM Press (Smith Machine)
2
4-7 reps
RPE 8
4
Wide Grip Lat Pulldown
2
4-7 reps
RPE 9
5
Kelso Shrug
2
4-7 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
2
4-7 reps
RPE 8.5
7
Single Arm Tricep Extension (Cable)
1
4-7 reps
RPE 9
8
Rear Delt Fly (Cable)
1
4-7 reps
RPE 9
9
One Arm Lateral Raise (Cable)
1
4-7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
4-7 reps
RPE 8.5
2
Shoulder Press (Machine)
1
4-7 reps
RPE 8
3
JM Press (Smith Machine)
2
4-7 reps
RPE 8
4
Wide Grip Lat Pulldown
2
4-7 reps
RPE 9
5
Kelso Shrug
2
4-7 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
2
4-7 reps
RPE 8.5
7
Single Arm Tricep Extension (Cable)
1
4-7 reps
RPE 9
8
Rear Delt Fly (Cable)
1
4-7 reps
RPE 9
9
One Arm Lateral Raise (Cable)
1
4-7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
4-7 reps
RPE 8.5
2
Shoulder Press (Machine)
1
4-7 reps
RPE 8
3
JM Press (Smith Machine)
2
4-7 reps
RPE 8
4
Wide Grip Lat Pulldown
2
4-7 reps
RPE 9
5
Kelso Shrug
2
4-7 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
2
4-7 reps
RPE 8.5
7
Single Arm Tricep Extension (Cable)
1
4-7 reps
RPE 9
8
Rear Delt Fly (Cable)
1
4-7 reps
RPE 9
9
One Arm Lateral Raise (Cable)
1
4-7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
4-7 reps
RPE 8.5
2
Shoulder Press (Machine)
1
4-7 reps
RPE 8
3
JM Press (Smith Machine)
2
4-7 reps
RPE 8
4
Wide Grip Lat Pulldown
2
4-7 reps
RPE 9
5
Kelso Shrug
2
4-7 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
2
4-7 reps
RPE 8.5
7
Single Arm Tricep Extension (Cable)
1
4-7 reps
RPE 9
8
Rear Delt Fly (Cable)
1
4-7 reps
RPE 9
9
One Arm Lateral Raise (Cable)
1
4-7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
4-7 reps
RPE 8.5
2
Shoulder Press (Machine)
1
4-7 reps
RPE 8
3
JM Press (Smith Machine)
2
4-7 reps
RPE 8
4
Wide Grip Lat Pulldown
2
4-7 reps
RPE 9
5
Kelso Shrug
2
4-7 reps
RPE 8.5
6
Preacher Curl (Dumbbell)
2
4-7 reps
RPE 8.5
7
Single Arm Tricep Extension (Cable)
1
4-7 reps
RPE 9
8
Rear Delt Fly (Cable)
1
4-7 reps
RPE 9
9
One Arm Lateral Raise (Cable)
1
4-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-7 reps
RPE 8
2
Squat (Barbell)
2
4-7 reps
RPE 8
3
Hyperextension
1
4-7 reps
RPE 7
4
Leg Extension
2
4-7 reps
RPE 9
5
Leg Curl
1
4-7 reps
RPE 9
6
Standing Calf Raise
2
4-7 reps
RPE 8.5
7
Hip Adductor (Machine)
1
4-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-7 reps
RPE 8
2
Squat (Barbell)
2
4-7 reps
RPE 8
3
Hyperextension
1
4-7 reps
RPE 7
4
Leg Extension
2
4-7 reps
RPE 9
5
Leg Curl
1
4-7 reps
RPE 9
6
Standing Calf Raise
2
4-7 reps
RPE 8.5
7
Hip Adductor (Machine)
1
4-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-7 reps
RPE 8
2
Squat (Barbell)
2
4-7 reps
RPE 8
3
Hyperextension
1
4-7 reps
RPE 7
4
Leg Extension
2
4-7 reps
RPE 9
5
Leg Curl
1
4-7 reps
RPE 9
6
Standing Calf Raise
2
4-7 reps
RPE 8.5
7
Hip Adductor (Machine)
1
4-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-7 reps
RPE 8
2
Squat (Barbell)
2
4-7 reps
RPE 8
3
Hyperextension
1
4-7 reps
RPE 7
4
Leg Extension
2
4-7 reps
RPE 9
5
Leg Curl
1
4-7 reps
RPE 9
6
Standing Calf Raise
2
4-7 reps
RPE 8.5
7
Hip Adductor (Machine)
1
4-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-7 reps
RPE 8
2
Squat (Barbell)
2
4-7 reps
RPE 8
3
Hyperextension
1
4-7 reps
RPE 7
4
Leg Extension
2
4-7 reps
RPE 9
5
Leg Curl
1
4-7 reps
RPE 9
6
Standing Calf Raise
2
4-7 reps
RPE 8.5
7
Hip Adductor (Machine)
1
4-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-7 reps
RPE 8
2
Squat (Barbell)
2
4-7 reps
RPE 8
3
Hyperextension
1
4-7 reps
RPE 7
4
Leg Extension
2
4-7 reps
RPE 9
5
Leg Curl
1
4-7 reps
RPE 9
6
Standing Calf Raise
2
4-7 reps
RPE 8.5
7
Hip Adductor (Machine)
1
4-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-7 reps
RPE 8
2
Squat (Barbell)
2
4-7 reps
RPE 8
3
Hyperextension
1
4-7 reps
RPE 7
4
Leg Extension
2
4-7 reps
RPE 9
5
Leg Curl
1
4-7 reps
RPE 9
6
Standing Calf Raise
2
4-7 reps
RPE 8.5
7
Hip Adductor (Machine)
1
4-7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4-7 reps
RPE 8
2
Squat (Barbell)
2
4-7 reps
RPE 8
3
Hyperextension
1
4-7 reps
RPE 7
4
Leg Extension
2
4-7 reps
RPE 9
5
Leg Curl
1
4-7 reps
RPE 9
6
Standing Calf Raise
2
4-7 reps
RPE 8.5
7
Hip Adductor (Machine)
1
4-7 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Paused)
2 Sets
4-7 Reps
@8.5
2
Shoulder Press (Machine)
1 Set
4-7 Reps
@8
3
JM Press (Smith Machine)
2 Sets
4-7 Reps
@8
4
Wide Grip Lat Pulldown
2 Sets
4-7 Reps
@9
5
Kelso Shrug
2 Sets
4-7 Reps
@8.5
6
Preacher Curl (Dumbbell)
2 Sets
4-7 Reps
@8.5
7
Single Arm Tricep Extension (Cable)
1 Set
4-7 Reps
@9
8
Rear Delt Fly (Cable)
1 Set
4-7 Reps
@9
9
One Arm Lateral Raise (Cable)
1 Set
4-7 Reps
@9
Day 2
1
Deadlift (Barbell)
2 Sets
4-7 Reps
@8
2
Squat (Barbell)
2 Sets
4-7 Reps
@8
3
Hyperextension
1 Set
4-7 Reps
@7
4
Leg Extension
2 Sets
4-7 Reps
@9
5
Leg Curl
1 Set
4-7 Reps
@9
6
Standing Calf Raise
2 Sets
4-7 Reps
@8.5
7
Hip Adductor (Machine)
1 Set
4-7 Reps
@9
Day 3
1
Bench Press (Paused)
2 Sets
4-7 Reps
@8.5
2
Shoulder Press (Machine)
1 Set
4-7 Reps
@8
3
JM Press (Smith Machine)
2 Sets
4-7 Reps
@8
4
Wide Grip Lat Pulldown
2 Sets
4-7 Reps
@9
5
Kelso Shrug
2 Sets
4-7 Reps
@8.5
6
Preacher Curl (Dumbbell)
2 Sets
4-7 Reps
@8.5
7
Single Arm Tricep Extension (Cable)
1 Set
4-7 Reps
@9
8
Rear Delt Fly (Cable)
1 Set
4-7 Reps
@9
9
One Arm Lateral Raise (Cable)
1 Set
4-7 Reps
@9
Day 4
1
Deadlift (Barbell)
2 Sets
4-7 Reps
@8
2
Squat (Barbell)
2 Sets
4-7 Reps
@8
3
Hyperextension
1 Set
4-7 Reps
@7
4
Leg Extension
2 Sets
4-7 Reps
@9
5
Leg Curl
1 Set
4-7 Reps
@9
6
Standing Calf Raise
2 Sets
4-7 Reps
@8.5
7
Hip Adductor (Machine)
1 Set
4-7 Reps
@9