5x5 SBD

by Karston G

Program Description

Strength and Size

Program Overview

Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
May 25, 2025 02:45
Last Edited
May 25, 2025 02:57

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

Day 1

1

Squat (Barbell)

5

5 reps

85%

Day 1

1

Squat (Barbell)

5

5 reps

85%

Day 1

1

Squat (Barbell)

5

5 reps

85%

Day 1

1

Squat (Barbell)

1

1

1

1

1

1 reps

1 reps

1 reps

1 reps

1 reps

50%

60%

85%

95%

100%

Day 1

1

Squat (Barbell)

5

5 reps

85%

Day 1

1

Squat (Barbell)

5

5 reps

85%

Day 1

1

Squat (Barbell)

5

5 reps

85%

Day 1

1

Squat (Barbell)

5

5 reps

85%

Day 2

1

Bench Press (Barbell)

5

5 reps

85%

Day 2

1

Bench Press (Barbell)

5

5 reps

85%

Day 2

1

Bench Press (Barbell)

5

5 reps

85%

Day 2

1

Bench Press (Barbell)

1

1

1

1

1

1 reps

1 reps

1 reps

1 reps

1 reps

50%

60%

85%

90%

100%

Day 2

1

Bench Press (Barbell)

5

5 reps

85%

Day 2

1

Bench Press (Barbell)

5

5 reps

85%

Day 2

1

Bench Press (Barbell)

5

5 reps

85%

Day 2

1

Bench Press (Barbell)

5

5 reps

85%

Day 3

1

Pull-Up (Bodyweight)

3

10 reps

RPE 10

Day 3

1

Pull-Up (Bodyweight)

3

10 reps

RPE 10

Day 3

1

Pull-Up (Bodyweight)

3

10 reps

RPE 10

Day 3

1

Pull-Up (Bodyweight)

1

20 reps

100%

Day 3

1

Pull-Up (Bodyweight)

3

10 reps

RPE 10

Day 3

1

Pull-Up (Bodyweight)

3

10 reps

RPE 10

Day 3

1

Pull-Up (Bodyweight)

3

10 reps

RPE 10

Day 3

1

Pull-Up (Bodyweight)

3

10 reps

RPE 10

Day 4

1

Deadlift (Barbell)

5

5 reps

85%

Day 4

1

Deadlift (Barbell)

5

5 reps

85%

Day 4

1

Deadlift (Barbell)

5

5 reps

85%

Day 4

1

Deadlift (Barbell)

5

5 reps

85%

Day 4

1

Deadlift (Barbell)

5

5 reps

85%

Day 4

1

Deadlift (Barbell)

5

5 reps

85%

Day 4

1

Deadlift (Barbell)

5

5 reps

85%

Day 5

1

Bicep Curl (Dumbbell)

3

10 reps

RPE 10

2

Tricep Pushdown (Cable)

3

10 reps

RPE 10

Day 5

1

Bicep Curl (Dumbbell)

3

10 reps

RPE 10

2

Tricep Pushdown (Cable)

3

10 reps

RPE 10

Day 5

1

Bicep Curl (Dumbbell)

3

10 reps

RPE 10

2

Tricep Pushdown (Cable)

3

10 reps

RPE 10

Day 5

1

Bicep Curl (Dumbbell)

3

10 reps

RPE 10

2

Tricep Pushdown (Cable)

3

10 reps

RPE 10

Day 5

1

Bicep Curl (Dumbbell)

3

10 reps

RPE 10

2

Tricep Pushdown (Cable)

3

10 reps

RPE 10

Day 5

1

Bicep Curl (Dumbbell)

3

10 reps

RPE 10

2

Tricep Pushdown (Cable)

3

10 reps

RPE 10

Day 5

1

Bicep Curl (Dumbbell)

3

10 reps

RPE 10

2

Tricep Pushdown (Cable)

3

10 reps

RPE 10

Day 2

1

Bench Press (Barbell)

5 Sets

5 Reps

85%

Day 1

1

Squat (Barbell)

5 Sets

5 Reps

85%

Day 3

1

Pull-Up (Bodyweight)

3 Sets

10 Reps

@10

Day 4

1

Deadlift (Barbell)

5 Sets

5 Reps

85%

Day 5

1

Bicep Curl (Dumbbell)

3 Sets

10 Reps

@10

2

Tricep Pushdown (Cable)

3 Sets

10 Reps

@10