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Program Description

Get a better bench squat and deadlift

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 20, 2024 02:49
  • Last Edited
    Aug 20, 2024 03:14
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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
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
3 reps
65%
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
3 reps
65%
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
3 reps
65%
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
3 reps
65%
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
3 reps
65%
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
3 reps
65%
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
3 reps
65%
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
3 reps
65%
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
3 reps
65%
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
3 reps
65%
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
3 reps
65%
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
6 reps
3 reps
65%
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-8 reps
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
RPE 8.5
2
Front Squat (Barbell)
1
1
1
12 reps
8 reps
6 reps
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
RPE 8.5
2
Front Squat (Barbell)
1
1
1
12 reps
8 reps
6 reps
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
RPE 8.5
2
Front Squat (Barbell)
1
1
1
12 reps
8 reps
6 reps
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
RPE 8.5
2
Front Squat (Barbell)
1
1
1
12 reps
8 reps
6 reps
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
RPE 8.5
2
Front Squat (Barbell)
1
1
1
12 reps
8 reps
6 reps
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
RPE 8.5
2
Front Squat (Barbell)
1
1
1
12 reps
8 reps
6 reps
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
RPE 8.5
2
Front Squat (Barbell)
1
1
1
12 reps
8 reps
6 reps
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
RPE 8.5
2
Front Squat (Barbell)
1
1
1
12 reps
8 reps
6 reps
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
RPE 8.5
2
Front Squat (Barbell)
1
1
1
12 reps
8 reps
6 reps
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
RPE 8.5
2
Front Squat (Barbell)
1
1
1
12 reps
8 reps
6 reps
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
RPE 8.5
2
Front Squat (Barbell)
1
1
1
12 reps
8 reps
6 reps
65%
75%
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
6-8 reps
RPE 8.5
2
Front Squat (Barbell)
1
1
1
12 reps
8 reps
6 reps
65%
75%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
3
6-8 reps
RPE 9
2
Hammer Curl
3
8 reps
RPE 8
3
French Press
3
6-8 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
3
6-8 reps
RPE 9
2
Hammer Curl
3
8 reps
RPE 8
3
French Press
3
6-8 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
3
6-8 reps
RPE 9
2
Hammer Curl
3
8 reps
RPE 8
3
French Press
3
6-8 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
3
6-8 reps
RPE 9
2
Hammer Curl
3
8 reps
RPE 8
3
French Press
3
6-8 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
3
6-8 reps
RPE 9
2
Hammer Curl
3
8 reps
RPE 8
3
French Press
3
6-8 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
3
6-8 reps
RPE 9
2
Hammer Curl
3
8 reps
RPE 8
3
French Press
3
6-8 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
3
6-8 reps
RPE 9
2
Hammer Curl
3
8 reps
RPE 8
3
French Press
3
6-8 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
3
6-8 reps
RPE 9
2
Hammer Curl
3
8 reps
RPE 8
3
French Press
3
6-8 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
3
6-8 reps
RPE 9
2
Hammer Curl
3
8 reps
RPE 8
3
French Press
3
6-8 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
3
6-8 reps
RPE 9
2
Hammer Curl
3
8 reps
RPE 8
3
French Press
3
6-8 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
3
6-8 reps
RPE 9
2
Hammer Curl
3
8 reps
RPE 8
3
French Press
3
6-8 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
3
6-8 reps
RPE 9
2
Hammer Curl
3
8 reps
RPE 8
3
French Press
3
6-8 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
12 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
20 reps
RPE 8.5
2
Abs Crunch (Weighted)
5
25 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
20 reps
RPE 8.5
2
Abs Crunch (Weighted)
5
25 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
20 reps
RPE 8.5
2
Abs Crunch (Weighted)
5
25 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
20 reps
RPE 8.5
2
Abs Crunch (Weighted)
5
25 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
20 reps
RPE 8.5
2
Abs Crunch (Weighted)
5
25 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
20 reps
RPE 8.5
2
Abs Crunch (Weighted)
5
25 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
20 reps
RPE 8.5
2
Abs Crunch (Weighted)
5
25 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
20 reps
RPE 8.5
2
Abs Crunch (Weighted)
5
25 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
20 reps
RPE 8.5
2
Abs Crunch (Weighted)
5
25 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
20 reps
RPE 8.5
2
Abs Crunch (Weighted)
5
25 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
20 reps
RPE 8.5
2
Abs Crunch (Weighted)
5
25 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
5
20 reps
RPE 8.5
2
Abs Crunch (Weighted)
5
25 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
3 Reps
65%
70%
80%
90%
2
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8
Day 2
1
Deadlift (Barbell)
3 Sets
5-8 Reps
@10
2
Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@8
Day 3
1
Squat (Barbell)
5 Sets
6-8 Reps
@8.5
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
65%
75%
80%
Day 4
1
Spider Curl
3 Sets
6-8 Reps
@9
2
Hammer Curl
3 Sets
8 Reps
@8
3
French Press
3 Sets
6-8 Reps
@10
4
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@10
6
Seated Shoulder Press (Dumbbell)
1 Set
8 Reps
@10
Day 5
1
Calf Raise (Leg Press)
5 Sets
20 Reps
@8.5
2
Abs Crunch (Weighted)
5 Sets
25 Reps
@8.5