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
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedJun 08, 2025 05:45
- Last EditedJun 08, 2025 08:28
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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 Pulldown3 Sets
10 Reps
@8
4
Bicep Curl (EZ Bar)2 Sets
AMRAP
@9
5
Overhead Tricep Extension (Cable)2 Sets
AMRAP
@9