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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
    Apr 30, 2025 09:14
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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
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