Program Description
A 3-day program designed to increase your strength in a 7 week cycle, where you increase your training maxes in a timesaving manner. Before doing this, have experience with beginner powerlifting programs and have developed some proper strength in SBD. ## IF YOU WANT TO JOIN, READ THE FOLLOWING (IMPORTANT) ## - Training Usually I take my PRs and subtract it by 5-10kg and input that as my TM. Yes, it'll seem low and you will "reattempt a PR" on the final week, but it is to ensure linear-progression and to not over-estimate it, but you WILL get a new PR after the first cycle. Week 6 you attempt a PR and Week 7 is a deload. Read the text above the exercises too, that is critical. - Accessories This also has accessory movements, each which can be substituted as long as it targets the same muscle group. Accessories aren't mandatory, and can be replaced with anything you like that fits your goals (cardio, sparring, etc.). - Muscle Focus Main focuses outside of strength in SBD are higher focus on chest and quads; benching and squatting twice a week. Singles should always be a pause-lift/explosive- lift, and others are controlled (tap-and-go) movements. Feel free to message me on Instagram (bonemeal777) for any inquiries. Will reply ASAP. (credits to Wiseman for creating the foundation of this program)
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding, Powerlifting
- EquipmentFull Gym
- Program Length7 weeks
- Time Per Workout90 minutes
- CreatedFeb 12, 2025 03:49
- Last EditedMay 21, 2025 01:52