Program Description
Get a better bench squat and deadlift
Program Overview
- LevelIntermediate
- GoalPowerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedAug 20, 2024 02:49
- Last EditedJun 18, 2025 11:12
Summary
Unleash your strength with the SBD program, a comprehensive 12-week training plan designed for serious lifters. With five days of focused workouts each week, you'll tackle major muscle groups through a variety of compound and isolation exercises, including barbell bench presses, deadlifts, and squats. This program emphasizes progressive overload, ensuring you build muscle and strength effectively. Get ready to transform your physique and elevate your performance in the gym!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Pulldown2 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 Curl3 Sets
6-8 Reps
@9
2
Hammer Curl3 Sets
8 Reps
@8
3
French Press3 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