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Powerlifting SBD v2

by Tom Winget

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
    Sep 29, 2025 07:44
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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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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