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SSBBB
by Duncan Michael
3 athletes joined
Program Description
Stand Strength’s BBB
Program Overview
Level
Novice, Intermediate
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Jul 08, 2024 04:59
Last Edited
Jul 09, 2024 08:43
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Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
65%
75%
85%
2
Bench Press (Barbell)
2 Sets
10 Reps
50%
3
Seated Row (Cable)
4 Sets
10 Reps
4
Rear Delt Fly
2 Sets
10 Reps
5
Bicep Curl (EZ Bar)
2 Sets
10 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
65%
75%
85%
2
Squat (Barbell)
3 Sets
10 Reps
50%
3
Leg Curl
3 Sets
10 Reps
4
Leg Extension
3 Sets
10 Reps
5
Standing Calf Raise
2 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
65%
75%
85%
2
Overhead Press (Barbell)
3 Sets
10 Reps
50%
3
Pull-Up (Weighted)
3 Sets
10 Reps
4
Lateral Raise
2 Sets
10 Reps
5
Tricep Pushdown (Cable)
2 Sets
10 Reps
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
65%
75%
85%
2
Deadlift (Barbell)
3 Sets
10 Reps
50%
3
Deficit Romanian Deadlift
2 Sets
10 Reps
4
Cable Crunch
2 Sets
10 Reps
5
Back Extension
2 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
70%
80%
90%
2
Bench Press (Barbell)
2 Sets
10 Reps
50%
3
Seated Row (Cable)
4 Sets
10 Reps
4
Rear Delt Fly
2 Sets
10 Reps
5
Bicep Curl (EZ Bar)
2 Sets
10 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
70%
80%
90%
2
Squat (Barbell)
3 Sets
10 Reps
50%
3
Leg Curl
3 Sets
10 Reps
4
Leg Extension
3 Sets
10 Reps
5
Standing Calf Raise
2 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
70%
80%
90%
2
Overhead Press (Barbell)
3 Sets
10 Reps
50%
3
Pull-Up (Weighted)
3 Sets
10 Reps
4
Lateral Raise
2 Sets
10 Reps
5
Tricep Pushdown (Cable)
2 Sets
10 Reps
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
70%
80%
90%
2
Deadlift (Barbell)
3 Sets
10 Reps
50%
3
Deficit Romanian Deadlift
2 Sets
10 Reps
4
Cable Crunch
2 Sets
10 Reps
5
Back Extension
2 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
75%
85%
95%
2
Bench Press (Barbell)
2 Sets
10 Reps
50%
3
Seated Row (Cable)
4 Sets
10 Reps
4
Rear Delt Fly
2 Sets
10 Reps
5
Bicep Curl (EZ Bar)
2 Sets
10 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
75%
85%
95%
2
Squat (Barbell)
3 Sets
10 Reps
50%
3
Leg Curl
3 Sets
10 Reps
4
Leg Extension
3 Sets
10 Reps
5
Standing Calf Raise
2 Sets
10 Reps
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
75%
85%
95%
2
Overhead Press (Barbell)
3 Sets
10 Reps
50%
3
Pull-Up (Weighted)
3 Sets
10 Reps
4
Lateral Raise
2 Sets
10 Reps
5
Tricep Pushdown (Cable)
2 Sets
10 Reps
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
3 Reps
75%
85%
95%
2
Deadlift (Barbell)
3 Sets
10 Reps
50%
3
Deficit Romanian Deadlift
2 Sets
10 Reps
4
Cable Crunch
2 Sets
10 Reps
5
Back Extension
2 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
40%
50%
60%
2
Bench Press (Barbell)
1 Set
10 Reps
50%
3
Seated Row (Cable)
2 Sets
10 Reps
4
Rear Delt Fly
1 Set
10 Reps
5
Bicep Curl (EZ Bar)
1 Set
10 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
40%
50%
60%
2
Squat (Barbell)
2 Sets
10 Reps
50%
3
Leg Curl
1 Set
10 Reps
4
Leg Extension
1 Set
10 Reps
5
Standing Calf Raise
1 Set
10 Reps
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
40%
50%
60%
2
Overhead Press (Barbell)
2 Sets
10 Reps
50%
3
Pull-Up (Weighted)
1 Set
10 Reps
4
Lateral Raise
1 Set
10 Reps
5
Tricep Pushdown (Cable)
1 Set
10 Reps
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
40%
50%
60%
2
Deadlift (Barbell)
2 Sets
10 Reps
50%
3
Deficit Romanian Deadlift
1 Set
10 Reps
4
Cable Crunch
1 Set
10 Reps
5
Back Extension
1 Set
10 Reps