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Hadrian’s SBD Hell

by Hadrian

Program Description

This program is not beginner-friendly and requires some elements of expertise in understanding RPE, frequency, and effort. If all followed correctly this program will guarantee added weight onto your lifts. Simplicity is key, and this program provides it. It can be ran more than once. 7 weeks of full training, and a week deload at the end.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 11, 2025 01:46
  • Last Edited
    May 13, 2025 07:44
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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
Deadlift (Barbell)
2
8-10 reps
RPE 6
2
Bench Press (Barbell)
2
2
3 reps
6 reps
RPE 9
RPE 9
3
Pec Deck (Machine)
2
2
8-10 reps
12-15 reps
-
-
4
Lying Hamstring Curl
2
2
8-10 reps
12-15 reps
-
-
5
Calf Raise (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8-10 reps
RPE 6
2
Bench Press (Barbell)
2
2
3 reps
6 reps
RPE 9
RPE 9
3
Pec Deck (Machine)
2
2
8-10 reps
12-15 reps
-
-
4
Lying Hamstring Curl
2
2
8-10 reps
12-15 reps
-
-
5
Calf Raise (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8-10 reps
RPE 6
2
Bench Press (Barbell)
2
2
3 reps
6 reps
RPE 9
RPE 9
3
Pec Deck (Machine)
2
2
8-10 reps
12-15 reps
-
-
4
Lying Hamstring Curl
2
2
8-10 reps
12-15 reps
-
-
5
Calf Raise (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8-10 reps
RPE 6
2
Bench Press (Barbell)
2
2
3 reps
6 reps
RPE 9
RPE 9
3
Pec Deck (Machine)
2
2
8-10 reps
12-15 reps
-
-
4
Lying Hamstring Curl
2
2
8-10 reps
12-15 reps
-
-
5
Calf Raise (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8-10 reps
RPE 6
2
Bench Press (Barbell)
2
2
3 reps
6 reps
RPE 9
RPE 9
3
Pec Deck (Machine)
2
2
8-10 reps
12-15 reps
-
-
4
Lying Hamstring Curl
2
2
8-10 reps
12-15 reps
-
-
5
Calf Raise (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8-10 reps
RPE 6
2
Bench Press (Barbell)
2
2
3 reps
6 reps
RPE 9
RPE 9
3
Pec Deck (Machine)
2
2
8-10 reps
12-15 reps
-
-
4
Lying Hamstring Curl
2
2
8-10 reps
12-15 reps
-
-
5
Calf Raise (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8-10 reps
RPE 6
2
Bench Press (Barbell)
2
2
3 reps
6 reps
RPE 9
RPE 9
3
Pec Deck (Machine)
2
2
8-10 reps
12-15 reps
-
-
4
Lying Hamstring Curl
2
2
8-10 reps
12-15 reps
-
-
5
Calf Raise (Machine)
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
8-10 reps
RPE 6
2
Bench Press (Barbell)
2
2
3 reps
6 reps
RPE 9
RPE 9
3
Pec Deck (Machine)
2
2
8-10 reps
12-15 reps
-
-
4
Lying Hamstring Curl
2
2
8-10 reps
12-15 reps
-
-
5
Calf Raise (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 6
2
Squat (Barbell)
2
2
3 reps
6 reps
RPE 9
RPE 9
3
T-Bar Row
1
1
1
6-8 reps
10-12 reps
12-15 reps
-
-
-
4
Lat Pulldown
1
1
1
6-8 reps
10-12 reps
12-15 reps
-
-
-
5
Hip Abductor (Machine)
2
10-12 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 6
2
Squat (Barbell)
2
2
3 reps
6 reps
RPE 9
RPE 9
3
T-Bar Row
1
1
1
6-8 reps
10-12 reps
12-15 reps
-
-
-
4
Lat Pulldown
1
1
1
6-8 reps
10-12 reps
12-15 reps
-
-
-
5
Hip Abductor (Machine)
2
10-12 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 6
2
Squat (Barbell)
2
2
3 reps
6 reps
RPE 9
RPE 9
3
T-Bar Row
1
1
1
6-8 reps
10-12 reps
12-15 reps
-
-
-
4
Lat Pulldown
1
1
1
6-8 reps
10-12 reps
12-15 reps
-
-
-
5
Hip Abductor (Machine)
2
10-12 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 6
2
Squat (Barbell)
2
2
3 reps
6 reps
RPE 9
RPE 9
3
T-Bar Row
1
1
1
6-8 reps
10-12 reps
12-15 reps
-
-
-
4
Lat Pulldown
1
1
1
6-8 reps
10-12 reps
12-15 reps
-
-
-
5
Hip Abductor (Machine)
2
10-12 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 6
2
Squat (Barbell)
2
2
3 reps
6 reps
RPE 9
RPE 9
3
T-Bar Row
1
1
1
6-8 reps
10-12 reps
12-15 reps
-
-
-
4
Lat Pulldown
1
1
1
6-8 reps
10-12 reps
12-15 reps
-
-
-
5
Hip Abductor (Machine)
2
10-12 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 6
2
Squat (Barbell)
2
2
3 reps
6 reps
RPE 9
RPE 9
3
T-Bar Row
1
1
1
6-8 reps
10-12 reps
12-15 reps
-
-
-
4
Lat Pulldown
1
1
1
6-8 reps
10-12 reps
12-15 reps
-
-
-
5
Hip Abductor (Machine)
2
10-12 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 6
2
Squat (Barbell)
2
2
3 reps
6 reps
RPE 9
RPE 9
3
T-Bar Row
1
1
1
6-8 reps
10-12 reps
12-15 reps
-
-
-
4
Lat Pulldown
1
1
1
6-8 reps
10-12 reps
12-15 reps
-
-
-
5
Hip Abductor (Machine)
2
10-12 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 6
2
Squat (Barbell)
2
2
3 reps
6 reps
RPE 9
RPE 9
3
T-Bar Row
1
1
1
6-8 reps
10-12 reps
12-15 reps
-
-
-
4
Lat Pulldown
1
1
1
6-8 reps
10-12 reps
12-15 reps
-
-
-
5
Hip Abductor (Machine)
2
10-12 reps
-
6
Hip Adductor (Machine)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 7
2
Bench Press (Barbell)
2
5 reps
RPE 7
3
Upright Row (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
2
10-12 reps
12-15 reps
-
-
5
Tricep Pushdown (Cable)
2
1
10-12 reps
6-8 reps
-
-
6
Bayesian Curl
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 7
2
Bench Press (Barbell)
2
5 reps
RPE 7
3
Upright Row (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
2
10-12 reps
12-15 reps
-
-
5
Tricep Pushdown (Cable)
2
1
10-12 reps
6-8 reps
-
-
6
Bayesian Curl
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 7
2
Bench Press (Barbell)
2
5 reps
RPE 7
3
Upright Row (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
2
10-12 reps
12-15 reps
-
-
5
Tricep Pushdown (Cable)
2
1
10-12 reps
6-8 reps
-
-
6
Bayesian Curl
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 7
2
Bench Press (Barbell)
2
5 reps
RPE 7
3
Upright Row (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
2
10-12 reps
12-15 reps
-
-
5
Tricep Pushdown (Cable)
2
1
10-12 reps
6-8 reps
-
-
6
Bayesian Curl
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 7
2
Bench Press (Barbell)
2
5 reps
RPE 7
3
Upright Row (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
2
10-12 reps
12-15 reps
-
-
5
Tricep Pushdown (Cable)
2
1
10-12 reps
6-8 reps
-
-
6
Bayesian Curl
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 7
2
Bench Press (Barbell)
2
5 reps
RPE 7
3
Upright Row (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
2
10-12 reps
12-15 reps
-
-
5
Tricep Pushdown (Cable)
2
1
10-12 reps
6-8 reps
-
-
6
Bayesian Curl
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 7
2
Bench Press (Barbell)
2
5 reps
RPE 7
3
Upright Row (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
2
10-12 reps
12-15 reps
-
-
5
Tricep Pushdown (Cable)
2
1
10-12 reps
6-8 reps
-
-
6
Bayesian Curl
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
RPE 7
2
Bench Press (Barbell)
2
5 reps
RPE 7
3
Upright Row (Cable)
3
10-12 reps
-
4
Rear Delt Fly (Dumbbell)
2
2
10-12 reps
12-15 reps
-
-
5
Tricep Pushdown (Cable)
2
1
10-12 reps
6-8 reps
-
-
6
Bayesian Curl
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
RPE 6
2
Bench Press (Barbell)
2
8-10 reps
RPE 6
3
Deadlift (Barbell)
2
2
3 reps
6 reps
RPE 9
RPE 9
4
Leg Press
2
8-10 reps
-
5
Leg Extension
2
2
6-8 reps
12-15 reps
-
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7
Hip Adductor (Machine)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
RPE 6
2
Bench Press (Barbell)
2
8-10 reps
RPE 6
3
Deadlift (Barbell)
2
2
3 reps
6 reps
RPE 9
RPE 9
4
Leg Press
2
8-10 reps
-
5
Leg Extension
2
2
6-8 reps
12-15 reps
-
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7
Hip Adductor (Machine)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
RPE 6
2
Bench Press (Barbell)
2
8-10 reps
RPE 6
3
Deadlift (Barbell)
2
2
3 reps
6 reps
RPE 9
RPE 9
4
Leg Press
2
8-10 reps
-
5
Leg Extension
2
2
6-8 reps
12-15 reps
-
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7
Hip Adductor (Machine)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
RPE 6
2
Bench Press (Barbell)
2
8-10 reps
RPE 6
3
Deadlift (Barbell)
2
2
3 reps
6 reps
RPE 9
RPE 9
4
Leg Press
2
8-10 reps
-
5
Leg Extension
2
2
6-8 reps
12-15 reps
-
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7
Hip Adductor (Machine)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
RPE 6
2
Bench Press (Barbell)
2
8-10 reps
RPE 6
3
Deadlift (Barbell)
2
2
3 reps
6 reps
RPE 9
RPE 9
4
Leg Press
2
8-10 reps
-
5
Leg Extension
2
2
6-8 reps
12-15 reps
-
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7
Hip Adductor (Machine)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
RPE 6
2
Bench Press (Barbell)
2
8-10 reps
RPE 6
3
Deadlift (Barbell)
2
2
3 reps
6 reps
RPE 9
RPE 9
4
Leg Press
2
8-10 reps
-
5
Leg Extension
2
2
6-8 reps
12-15 reps
-
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7
Hip Adductor (Machine)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
RPE 6
2
Bench Press (Barbell)
2
8-10 reps
RPE 6
3
Deadlift (Barbell)
2
2
3 reps
6 reps
RPE 9
RPE 9
4
Leg Press
2
8-10 reps
-
5
Leg Extension
2
2
6-8 reps
12-15 reps
-
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7
Hip Adductor (Machine)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
RPE 6
2
Bench Press (Barbell)
2
8-10 reps
RPE 6
3
Deadlift (Barbell)
2
2
3 reps
6 reps
RPE 9
RPE 9
4
Leg Press
2
8-10 reps
-
5
Leg Extension
2
2
6-8 reps
12-15 reps
-
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7
Hip Adductor (Machine)
2
10-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)
2 Sets
8-10 Reps
@6
2
Bench Press (Barbell)
2 Sets
2 Sets
3 Reps
6 Reps
@9
@9
3
Pec Deck (Machine)
2 Sets
2 Sets
8-10 Reps
12-15 Reps
-
-
4
Lying Hamstring Curl
2 Sets
2 Sets
8-10 Reps
12-15 Reps
-
-
5
Calf Raise (Machine)
2 Sets
15-20 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
10-12 Reps
@6
2
Squat (Barbell)
2 Sets
2 Sets
3 Reps
6 Reps
@9
@9
3
T-Bar Row
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
12-15 Reps
-
-
-
4
Lat Pulldown
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
12-15 Reps
-
-
-
5
Hip Abductor (Machine)
2 Sets
10-12 Reps
-
6
Hip Adductor (Machine)
2 Sets
15-20 Reps
-
Day 4
1
Squat (Barbell)
2 Sets
8-10 Reps
@6
2
Bench Press (Barbell)
2 Sets
8-10 Reps
@6
3
Deadlift (Barbell)
2 Sets
2 Sets
3 Reps
6 Reps
@9
@9
4
Leg Press
2 Sets
8-10 Reps
-
5
Leg Extension
2 Sets
2 Sets
6-8 Reps
12-15 Reps
-
-
6
Hip Abductor (Machine)
2 Sets
15-20 Reps
-
7
Hip Adductor (Machine)
2 Sets
10-12 Reps
-
Day 3
1
Squat (Barbell)
2 Sets
5 Reps
@7
2
Bench Press (Barbell)
2 Sets
5 Reps
@7
3
Upright Row (Cable)
3 Sets
10-12 Reps
-
4
Rear Delt Fly (Dumbbell)
2 Sets
2 Sets
10-12 Reps
12-15 Reps
-
-
5
Tricep Pushdown (Cable)
2 Sets
1 Set
10-12 Reps
6-8 Reps
-
-
6
Bayesian Curl
3 Sets
10-12 Reps
-