Hadrian’s SBD Hell

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Deadlift (Barbell)

Bench Press (Barbell)

Pec Deck (Machine)

Lying Hamstring Curl

Calf Raise (Machine)

Day 1

Squat (Barbell)

T-Bar Row

Lat Pulldown

Hip Abductor (Machine)

Hip Adductor (Machine)

Day 2

Leg Press

Leg Extension

Day 4

Upright Row (Cable)

Rear Delt Fly (Dumbbell)

Tricep Pushdown (Cable)

Bayesian Curl

Day 3

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