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SBDon't Do This Program

by Tom Winget

Program Description

Unlock your strength potential with the SBDon't Do This Program, a comprehensive 5-week training plan designed for intermediate to advanced lifters. Committing to 6 days a week, each 120-minute session focuses on powerlifting and powerbuilding techniques to maximize your gains. This program combines intense lifting with strategic accessory work, ensuring you build both strength and muscle. Elevate your training and break through plateaus with a structured approach that challenges your limits and transforms your performance in the gym.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 08, 2026 07:42
  • Last Edited
    Jan 08, 2026 07:42
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.6%
Glutes
12.6%
Hamstrings
12.6%
Front Delts
9.7%
Chest
8.4%
Triceps
8.4%
Abs
6.9%
Upper Back
6.3%
Adductors
5.5%
Lats
5%
Biceps
5%
Middle Delts
2.5%
Forearms
1.7%
Rear Delts
1.3%
Abductors
0.8%
Lower Back
0.6%
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4.8 Stars with 10, 000+ Ratings
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
5 reps
RPE 5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Copenhagen Plank
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Copenhagen Plank
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Copenhagen Plank
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Copenhagen Plank
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Copenhagen Plank
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 5
2
Chest Fly (Cable)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 6
2
Chest Fly (Cable)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7
2
Chest Fly (Cable)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 8
2
Chest Fly (Cable)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Chest Fly (Cable)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
5 reps
RPE 5
2
Lat Pulldown
4
8 reps
RPE 8
3
Dumbbell Row
4
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
5 reps
RPE 6
2
Lat Pulldown
4
8 reps
RPE 8
3
Dumbbell Row
4
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
5 reps
RPE 7
2
Lat Pulldown
4
8 reps
RPE 8
3
Dumbbell Row
4
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
5 reps
RPE 8
2
Lat Pulldown
4
8 reps
RPE 8
3
Dumbbell Row
4
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
5 reps
RPE 9
2
Lat Pulldown
4
8 reps
RPE 8
3
Dumbbell Row
4
10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
RPE 5
2
Overhead Press (Barbell)
3
8 reps
RPE 5
3
Leg Press
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
RPE 6
2
Overhead Press (Barbell)
3
8 reps
RPE 6
3
Leg Press
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 5
3
Leg Press
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 5
3
Leg Press
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
RPE 9
2
Overhead Press (Barbell)
3
8 reps
RPE 9
3
Leg Press
4
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 5
2
Pendlay Row
4
5 reps
RPE 5
3
Dip (Weighted)
3
10 reps
RPE 8
4
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Pendlay Row
4
5 reps
RPE 6
3
Dip (Weighted)
3
10 reps
RPE 8
4
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7
2
Pendlay Row
4
5 reps
RPE 7
3
Dip (Weighted)
3
10 reps
RPE 8
4
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Pendlay Row
4
5 reps
RPE 8
3
Dip (Weighted)
3
10 reps
RPE 8
4
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 9
2
Pendlay Row
4
5 reps
RPE 9
3
Dip (Weighted)
3
10 reps
RPE 8
4
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 5
2
Squat (Barbell)
3
5 reps
RPE 5
3
Bench Press (Barbell)
1
3 reps
RPE 5
4
Bench Press (Barbell)
3
5 reps
RPE 5
5
Sumo Deadlift (Barbell)
1
3 reps
RPE 5
6
Sumo Deadlift (Barbell)
3
5 reps
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 6
2
Squat (Barbell)
3
5 reps
RPE 6
3
Bench Press (Barbell)
1
3 reps
RPE 6
4
Bench Press (Barbell)
3
5 reps
RPE 6
5
Sumo Deadlift (Barbell)
1
3 reps
RPE 6
6
Sumo Deadlift (Barbell)
3
5 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 7
2
Squat (Barbell)
3
5 reps
RPE 7
3
Bench Press (Barbell)
1
3 reps
RPE 7
4
Bench Press (Barbell)
3
5 reps
RPE 7
5
Sumo Deadlift (Barbell)
1
3 reps
RPE 7
6
Sumo Deadlift (Barbell)
3
5 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 8
2
Squat (Barbell)
3
5 reps
RPE 8
3
Bench Press (Barbell)
1
3 reps
RPE 8
4
Bench Press (Barbell)
3
5 reps
RPE 8
5
Sumo Deadlift (Barbell)
1
3 reps
RPE 8
6
Sumo Deadlift (Barbell)
3
5 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 9
2
Squat (Barbell)
3
5 reps
RPE 9
3
Bench Press (Barbell)
1
3 reps
RPE 9
4
Bench Press (Barbell)
3
5 reps
RPE 9
5
Sumo Deadlift (Barbell)
1
3 reps
RPE 9
6
Sumo Deadlift (Barbell)
3
5 reps
RPE 9
Week 1
1 / 5 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@5
@5
@5
@5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
4
Copenhagen Plank
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@5
@5
@5
@5
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
4
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
Day 3
1
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@5
@5
@5
@5
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
3
Dumbbell Row
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
Day 4
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@5
@5
@5
@5
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@5
@5
@5
3
Leg Press
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@5
@5
@5
2
Pendlay Row
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@5
@5
@5
@5
3
Dip (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
Day 6
1
Squat (Barbell)
1 Set
3 Reps
@5
2
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@5
@5
@5
3
Bench Press (Barbell)
1 Set
3 Reps
@5
4
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@5
@5
@5
5
Sumo Deadlift (Barbell)
1 Set
3 Reps
@5
6
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@5
@5
@5