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T2C SBD 3 Day General Intermediate

by Tom H.
1 athletes joined

Program Description

SBD 3x Week `General Intermeadiate Program. Strength Focused on the main powerlifting lifts with limited accessories. Retest every 4 weeks for the next block or add the minimum possible weight and progress.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 08, 2025 05:45
  • Last Edited
    Jun 18, 2025 11:15

Summary

Unlock your strength potential with the T2C SBD 3 Day General Intermediate program! Over the course of 4 weeks, this structured plan focuses on building foundational strength through a balanced mix of compound lifts like squats, deadlifts, and bench presses, performed three times a week. Each session is designed to challenge your limits, utilizing varying intensities and rep ranges to promote muscle growth and enhance performance. Get ready to elevate your training and achieve your fitness goals with this comprehensive program tailored for intermediate lifters!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.7%
Quadriceps
12.4%
Glutes
12.4%
Hamstrings
12.4%
Chest
10%
Front Delts
10%
Upper Back
5.6%
Abs
5%
Lower Back
5%
Lats
4.5%
Biceps
4.5%
Adductors
1.2%
Forearms
1.1%
Middle Delts
1.1%
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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
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
85%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1 reps
90%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
8 reps
5 reps
RPE 9
RPE 7
2
Bench Press (Barbell)
4
2
5 reps
3 reps
80%
85%
3
Tricep Pushdown (Cable)
4
8 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
5
Chest Supported Row (Machine)
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
5 reps
4 reps
RPE 9
RPE 7
2
Bench Press (Barbell)
2
4
5 reps
3 reps
80%
85%
3
Tricep Pushdown (Cable)
3
8 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
5
Chest Supported Row (Machine)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
3
3 reps
2 reps
RPE 9
RPE 8
2
Bench Press (Barbell)
3
3
3 reps
1 reps
85%
90%
3
Tricep Pushdown (Cable)
3
6 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
6 reps
RPE 9
5
Chest Supported Row (Machine)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
5
3 reps
70%
3
Tricep Pushdown (Cable)
3
6 reps
RPE 7
4
Incline Bench Press (Dumbbell)
3
6 reps
RPE 7
5
Chest Supported Row (Machine)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6
5 reps
3 reps
80%
60%
2
Bench Press (Close Grip)
1
3
12 reps
8 reps
RPE 9
RPE 7
3
Lat Pulldown
3
10 reps
RPE 8
4
Bicep Curl (EZ Bar)
2
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3
6
1 reps
3 reps
3 reps
90%
85%
60%
2
Bench Press (Close Grip)
1
5
10 reps
5 reps
RPE 9
RPE 7
3
Lat Pulldown
4
10 reps
RPE 8
4
Bicep Curl (EZ Bar)
3
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
3 reps
70%
2
Bench Press (Close Grip)
1
5
8 reps
5 reps
RPE 9
RPE 7
3
Lat Pulldown
3
8 reps
RPE 8
4
Bicep Curl (EZ Bar)
4
AMRAP
RPE 9
5
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Bicep Curl (EZ Bar)
3
AMRAP
RPE 9
4
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 9
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
5 Sets
5 Reps
80%
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
Day 2
1
Front Squat (Barbell)
1 Set
3 Sets
8 Reps
5 Reps
@9
@7
2
Bench Press (Barbell)
4 Sets
2 Sets
5 Reps
3 Reps
80%
85%
3
Tricep Pushdown (Cable)
4 Sets
8 Reps
@7
4
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@7
5
Chest Supported Row (Machine)
4 Sets
10 Reps
@7
Day 3
1
Deadlift (Barbell)
4 Sets
6 Sets
5 Reps
3 Reps
80%
60%
2
Bench Press (Close Grip)
1 Set
3 Sets
12 Reps
8 Reps
@9
@7
3
Lat Pulldown
3 Sets
10 Reps
@8
4
Bicep Curl (EZ Bar)
2 Sets
AMRAP
@9
5
Overhead Tricep Extension (Cable)
2 Sets
AMRAP
@9