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Powerlifting SBD v2

by Tom Winget
1 athletes joined

Program Description

I dunno you probably shouldn’t run this one

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    120 minutes
  • Created
    Sep 29, 2025 01:14
  • Last Edited
    Nov 09, 2025 04:37

Summary

Unleash your strength with the Powerlifting SBD v2 program, a comprehensive 5-week plan designed for serious lifters. Committing to 6 days a week, you'll focus on the foundational lifts: squat, bench press, and deadlift, while incorporating accessory movements to enhance your performance. Each workout is meticulously structured to maximize your gains, pushing you to new personal bests. Equip yourself with the tools to dominate the platform and elevate your powerlifting game!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.8%
Chest
14.1%
Triceps
11.7%
Glutes
11.3%
Hamstrings
11.1%
Front Delts
9%
Lats
4.7%
Abs
4.6%
Upper Back
4.6%
Biceps
4.1%
Middle Delts
3.8%
Lower Back
2.7%
Adductors
2.4%
Forearms
0.4%
Abductors
0.4%
Rear Delts
0.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 5
2
Bench Press (Barbell)
3
7 reps
RPE 5
3
Leg Press
4
10 reps
RPE 8
4
Lunge (Dumbbell)
3
12 reps
RPE 7
5
Seated Hamstring Curl
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 6
2
Bench Press (Barbell)
3
6 reps
RPE 6
3
Leg Press
4
10 reps
RPE 8
4
Lunge (Dumbbell)
3
12 reps
RPE 7
5
Seated Hamstring Curl
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 7
2
Bench Press (Barbell)
3
5 reps
RPE 7
3
Leg Press
4
10 reps
RPE 8
4
Lunge (Dumbbell)
3
12 reps
RPE 7
5
Seated Hamstring Curl
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Bench Press (Barbell)
3
3 reps
RPE 8
3
Leg Press
4
10 reps
RPE 8
4
Lunge (Dumbbell)
3
12 reps
RPE 7
5
Seated Hamstring Curl
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 5
2
Bench Press (Barbell)
3
3 reps
RPE 5
3
Leg Press
3
10 reps
RPE 8
4
Lunge (Dumbbell)
3
12 reps
RPE 7
5
Seated Hamstring Curl
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 5
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 9
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 6
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 9
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 9
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 8
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 9
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 5
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Chest Fly (Cable)
3
15 reps
RPE 9
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
3 reps
RPE 5
RPE 6
2
Larsen Press (Barbell)
3
5 reps
RPE 5
3
Lat Pulldown
4
10 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
7 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
3 reps
RPE 6
RPE 7
2
Larsen Press (Barbell)
3
5 reps
RPE 6
3
Lat Pulldown
4
10 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
7 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
3 reps
RPE 7
RPE 7
2
Larsen Press (Barbell)
3
5 reps
RPE 7
3
Lat Pulldown
4
10 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
7 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
2 reps
3 reps
RPE 8
RPE 8
2
Larsen Press (Barbell)
3
5 reps
RPE 8
3
Lat Pulldown
4
10 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
7 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 5
2
Larsen Press (Barbell)
3
5 reps
RPE 5
3
Lat Pulldown
4
10 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
7 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 5
2
Overhead Press (Barbell)
5
5 reps
RPE 5
3
Belt Squat
3
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hanging Leg Raise
3
15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 6
2
Overhead Press (Barbell)
5
5 reps
RPE 6
3
Belt Squat
3
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hanging Leg Raise
3
15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 7
2
Overhead Press (Barbell)
5
5 reps
RPE 7
3
Belt Squat
3
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hanging Leg Raise
3
15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
5
5 reps
RPE 8
3
Belt Squat
3
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hanging Leg Raise
3
15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 5
2
Overhead Press (Barbell)
4
5 reps
RPE 5
3
Belt Squat
3
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hanging Leg Raise
3
15 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
RPE 5
2
Bent Over Row (Barbell)
4
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 6
2
Bent Over Row (Barbell)
4
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 7
2
Bent Over Row (Barbell)
4
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
RPE 8
2
Bent Over Row (Barbell)
4
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 5
2
Bent Over Row (Barbell)
4
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
5 reps
RPE 5
RPE 5
2
Bench Press (Barbell)
1
3
1 reps
5 reps
RPE 5
RPE 6
3
Deadlift (Barbell)
1
3
1 reps
5 reps
RPE 5
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
4 reps
RPE 6
RPE 6
2
Bench Press (Barbell)
1
3
1 reps
4 reps
RPE 6
RPE 6
3
Deadlift (Barbell)
1
3
1 reps
4 reps
RPE 6
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
3 reps
RPE 7
RPE 6
2
Bench Press (Barbell)
1
3
1 reps
3 reps
RPE 7
RPE 6
3
Deadlift (Barbell)
1
3
1 reps
3 reps
RPE 7
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
2 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
1
3
1 reps
2 reps
RPE 8
RPE 8
3
Deadlift (Barbell)
1
3
1 reps
2 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 5
2
Bench Press (Barbell)
3
5 reps
RPE 5
3
Deadlift (Barbell)
3
5 reps
RPE 5
Week 1
1 / 5 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
@5
@5
@5
@5
2
Bench Press (Barbell)
3 Sets
7 Reps
@5
3
Leg Press
4 Sets
10 Reps
@8
4
Lunge (Dumbbell)
3 Sets
12 Reps
@7
5
Seated Hamstring Curl
4 Sets
10 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
3 Sets
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
@5
@5
@5
@5
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
3
Chest Fly (Cable)
3 Sets
15 Reps
@9
4
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 3
1
Deadlift (Barbell)
1 Set
3 Sets
2 Reps
3 Reps
@5
@6
2
Larsen Press (Barbell)
3 Sets
5 Reps
@5
3
Lat Pulldown
4 Sets
10 Reps
@8
4
Dumbbell Row
3 Sets
8 Reps
@9
5
Romanian Deadlift (Barbell)
3 Sets
7 Reps
@8
Day 4
1
Squat (Paused)
3 Sets
3 Reps
@5
2
Overhead Press (Barbell)
5 Sets
5 Reps
@5
3
Belt Squat
3 Sets
10 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@9
5
Hanging Leg Raise
3 Sets
15 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
Day 5
1
Bench Press (Barbell)
3 Sets
7 Reps
@5
2
Bent Over Row (Barbell)
4 Sets
8 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
12 Reps
@8
4
Dip (Bodyweight)
3 Sets
15 Reps
@8
Day 6
1
Squat (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
@5
@5
2
Bench Press (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
@5
@6
3
Deadlift (Barbell)
1 Set
3 Sets
1 Reps
5 Reps
@5
@6