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!

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. 

T2C SBD 3 Day General Intermediate

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Romanian Deadlift (Barbell)

Front Squat (Barbell)

Bench Press (Barbell)

Tricep Pushdown (Cable)

Incline Bench Press (Dumbbell)

Chest Supported Row (Machine)

Deadlift (Barbell)

Bench Press (Close Grip)

Lat Pulldown

Bicep Curl (EZ Bar)

Overhead Tricep Extension (Cable)

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