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SBD

by Rodd Kirkland

Program Description

123

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 19, 2026 01:54
  • Last Edited
    Feb 19, 2026 02:31
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
15.3%
Glutes
13.8%
Hamstrings
13.8%
Triceps
8.2%
Front Delts
8.2%
Lats
6.1%
Upper Back
6.1%
Lower Back
5.6%
Abs
5.1%
Chest
4.1%
Middle Delts
4.1%
Other
3.1%
Biceps
3.1%
Adductors
2%
Abductors
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 6
2
Squat (Low Bar)
3
5 reps
45%
3
Leg Extension
3
10 reps
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Box Jump
3
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Squat
1
1 reps
RPE 6
2
Pin Squat
3
5 reps
50%
3
Leg Extension
3
10 reps
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Box Jump
3
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 7
2
Squat (Low Bar)
3
5 reps
55%
3
Leg Extension
3
10 reps
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Box Jump
3
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pin Squat
1
1 reps
RPE 6
2
Pin Squat
3
5 reps
60%
3
Leg Extension
3
10 reps
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Box Jump
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
RPE 6
2
Bench Press (Paused)
3
5 reps
45%
3
Overhead Press (Barbell)
1
1 reps
RPE 6
4
Overhead Press (Barbell)
3
5 reps
80%
5
Lat Pulldown
3
12 reps
RPE 8
6
Seated Row (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
1 reps
RPE 6
2
Pin Press Bench (Barbell)
3
5 reps
50%
3
Overhead Press (Barbell)
1
1 reps
RPE 6
4
Overhead Press (Barbell)
3
5 reps
80%
5
Lat Pulldown
3
12 reps
RPE 8
6
Seated Row (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
RPE 7
2
Bench Press (Paused)
3
5 reps
55%
3
Overhead Press (Barbell)
1
1 reps
RPE 6
4
Overhead Press (Barbell)
3
5 reps
80%
5
Lat Pulldown
3
12 reps
RPE 8
6
Seated Row (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pin Press Bench (Barbell)
1
1 reps
RPE 6
2
Pin Press Bench (Barbell)
3
5 reps
60%
3
Overhead Press (Barbell)
1
1 reps
RPE 6
4
Overhead Press (Barbell)
3
5 reps
80%
5
Lat Pulldown
3
12 reps
RPE 8
6
Seated Row (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Barbell)
3
5 reps
45%
3
Hamstring Curl
3
12 reps
RPE 8
4
Good Morning
3
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 6
2
Sumo Deadlift (Barbell)
3
5 reps
50%
3
Hamstring Curl
3
12 reps
RPE 8
4
Good Morning
3
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Barbell)
3
5 reps
55%
3
Hamstring Curl
3
12 reps
RPE 8
4
Good Morning
3
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 6
2
Sumo Deadlift (Barbell)
3
5 reps
60%
3
Hamstring Curl
3
12 reps
RPE 8
4
Good Morning
3
6 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 6
2
Squat (Low Bar)
3
5 reps
45%
3
Leg Extension
3
10 reps
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Box Jump
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pin Squat
1
1 reps
RPE 6
2
Pin Squat
3
5 reps
50%
3
Leg Extension
3
10 reps
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Box Jump
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1 reps
RPE 7
2
Squat (Low Bar)
3
5 reps
55%
3
Leg Extension
3
10 reps
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Box Jump
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pin Squat
1
1 reps
RPE 6
2
Pin Squat
3
5 reps
60%
3
Leg Extension
3
10 reps
RPE 7
4
Leg Press
3
10 reps
RPE 7
5
Box Jump
3
5 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
RPE 6
2
Bench Press (Paused)
3
5 reps
45%
3
Overhead Press (Barbell)
1
1 reps
RPE 6
4
Overhead Press (Barbell)
3
5 reps
80%
5
Lat Pulldown
3
12 reps
RPE 8
6
Seated Row (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
RPE 6
2
Bench Press (Paused)
3
5 reps
50%
3
Overhead Press (Barbell)
1
1 reps
RPE 6
4
Overhead Press (Barbell)
3
5 reps
80%
5
Lat Pulldown
3
12 reps
RPE 8
6
Seated Row (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
RPE 7
2
Bench Press (Paused)
3
5 reps
55%
3
Overhead Press (Barbell)
1
1 reps
RPE 6
4
Overhead Press (Barbell)
3
5 reps
80%
5
Lat Pulldown
3
12 reps
RPE 8
6
Seated Row (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
RPE 6
2
Bench Press (Paused)
3
5 reps
60%
3
Overhead Press (Barbell)
1
1 reps
RPE 6
4
Overhead Press (Barbell)
3
5 reps
80%
5
Lat Pulldown
3
12 reps
RPE 8
6
Seated Row (Cable)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 6
2
Deadlift (Barbell)
3
5 reps
45%
3
Hamstring Curl
3
12 reps
RPE 8
4
Good Morning
3
6 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 6
2
Sumo Deadlift (Barbell)
3
5 reps
50%
3
Hamstring Curl
3
12 reps
RPE 8
4
Good Morning
3
6 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Barbell)
3
5 reps
55%
3
Hamstring Curl
3
12 reps
RPE 8
4
Good Morning
3
6 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
1 reps
RPE 6
2
Sumo Deadlift (Barbell)
3
5 reps
60%
3
Hamstring Curl
3
12 reps
RPE 8
4
Good Morning
3
6 reps
RPE 6
Week 1
1 / 4 Weeks
Day 1
1
Squat (Low Bar)
1 Set
1 Reps
@6
2
Squat (Low Bar)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
45%
45%
45%
3
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
4
Leg Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
5
Box Jump
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@10
@10
@10
Day 2
1
Bench Press (Paused)
1 Set
1 Reps
@6
2
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
45%
45%
45%
3
Overhead Press (Barbell)
1 Set
1 Reps
@6
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
80%
80%
80%
5
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
6
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Reps
@6
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
45%
45%
45%
3
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
4
Good Morning
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@6
@6
@6
Day 4
1
Squat (Low Bar)
1 Set
1 Reps
@6
2
Squat (Low Bar)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
45%
45%
45%
3
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
4
Leg Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
5
Box Jump
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@10
@10
@10
Day 5
1
Bench Press (Paused)
1 Set
1 Reps
@6
2
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
45%
45%
45%
3
Overhead Press (Barbell)
1 Set
1 Reps
@6
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
80%
80%
80%
5
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
6
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
Day 6
1
Deadlift (Barbell)
1 Set
1 Reps
@6
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
45%
45%
45%
3
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
4
Good Morning
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@6
@6
@6