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Swedish bssd

by Elliot H.

Program Description

Unlock your strength potential with the Swedish BSSD program, a dynamic 1-week powerbuilding journey designed for intermediate lifters. With five intense training days, you'll engage in a variety of compound and isolation movements, including deficit deadlifts, incline bench presses, and Olympic lifts, all crafted to build muscle and enhance strength. Each session lasts approximately 70 minutes, ensuring you maximize your gym time while pushing your limits. Equip yourself with a full gym and get ready to transform your physique and power output!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    70 minutes
  • Created
    Feb 03, 2026 05:49
  • Last Edited
    Feb 03, 2026 08:34
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.5%
Quadriceps
13.5%
Triceps
12.2%
Hamstrings
9%
Upper Back
9%
Front Delts
7.3%
Chest
6.5%
Olympic
6.5%
Lower Back
4.5%
Abs
4.5%
Adductors
3.3%
Biceps
2.4%
Middle Delts
2%
Rear Delts
1.6%
Forearms
1.2%
Lats
0.8%
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
20 reps
RPE 7
2
Hang Snatch
5
20 reps
RPE 7
3
High Bar Squat (Barbell)
5
20 reps
RPE 7
4
French Press
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
6 reps
RPE 6
2
Behind-the-Neck Lat Pulldown
2
20 reps
RPE 10
3
Rear Delt Row
2
20 reps
RPE 10
4
Hammer Curl (Cable)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
RPE 6
2
Snatch (Barbell)
5
5 reps
RPE 7
3
High Bar Squat (Barbell)
5
5 reps
RPE 6
4
French Press
4
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
3
3 reps
RPE 6
2
Behind-the-Neck Push Press
2
20 reps
RPE 10
3
Rear Delt Row
2
20 reps
RPE 10
4
Hammer Curl (Dumbbell)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
6
2 reps
RPE 7
2
Snatch (Barbell)
6
2 reps
RPE 7
3
Squat (Low Bar)
6
2 reps
RPE 7
4
French Press
4
8 reps
RPE 8
Week 1
1 / 1 Weeks
Day 2
1
Deadlift (Deficit)
3 Sets
6 Reps
@6
2
Behind-the-Neck Lat Pulldown
2 Sets
20 Reps
@10
3
Rear Delt Row
2 Sets
20 Reps
@10
4
Hammer Curl (Cable)
3 Sets
15 Reps
@10
Day 3
1
Incline Bench Press (Barbell)
5 Sets
5 Reps
@6
2
Snatch (Barbell)
5 Sets
5 Reps
@7
3
High Bar Squat (Barbell)
5 Sets
5 Reps
@6
4
French Press
4 Sets
8 Reps
@8
Day 1
1
Bench Press (Barbell)
5 Sets
20 Reps
@7
2
Hang Snatch
5 Sets
20 Reps
@7
3
High Bar Squat (Barbell)
5 Sets
20 Reps
@7
4
French Press
4 Sets
8 Reps
@8
Day 4
1
Deadlift (Deficit)
3 Sets
3 Reps
@6
2
Behind-the-Neck Push Press
2 Sets
20 Reps
@10
3
Rear Delt Row
2 Sets
20 Reps
@10
4
Hammer Curl (Dumbbell)
3 Sets
15 Reps
@10
Day 5
1
Bench Press (Paused)
6 Sets
2 Reps
@7
2
Snatch (Barbell)
6 Sets
2 Reps
@7
3
Squat (Low Bar)
6 Sets
2 Reps
@7
4
French Press
4 Sets
8 Reps
@8