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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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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
2
10 reps
50%
3
Seated Row (Cable)
4
10 reps
4
Rear Delt Fly
2
10 reps
5
Bicep Curl (EZ Bar)
2
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
2
10 reps
50%
3
Seated Row (Cable)
4
10 reps
4
Rear Delt Fly
2
10 reps
5
Bicep Curl (EZ Bar)
2
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
75%
85%
95%
2
Bench Press (Barbell)
2
10 reps
50%
3
Seated Row (Cable)
4
10 reps
4
Rear Delt Fly
2
10 reps
5
Bicep Curl (EZ Bar)
2
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Bench Press (Barbell)
1
10 reps
50%
3
Seated Row (Cable)
2
10 reps
4
Rear Delt Fly
1
10 reps
5
Bicep Curl (EZ Bar)
1
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
3
10 reps
50%
3
Leg Curl
3
10 reps
4
Leg Extension
3
10 reps
5
Standing Calf Raise
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
3
10 reps
50%
3
Leg Curl
3
10 reps
4
Leg Extension
3
10 reps
5
Standing Calf Raise
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
75%
85%
95%
2
Squat (Barbell)
3
10 reps
50%
3
Leg Curl
3
10 reps
4
Leg Extension
3
10 reps
5
Standing Calf Raise
2
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Squat (Barbell)
2
10 reps
50%
3
Leg Curl
1
10 reps
4
Leg Extension
1
10 reps
5
Standing Calf Raise
1
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
3
10 reps
50%
3
Pull-Up (Weighted)
3
10 reps
4
Lateral Raise
2
10 reps
5
Tricep Pushdown (Cable)
2
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
70%
80%
90%
2
Overhead Press (Barbell)
3
10 reps
50%
3
Pull-Up (Weighted)
3
10 reps
4
Lateral Raise
2
10 reps
5
Tricep Pushdown (Cable)
2
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
75%
85%
95%
2
Overhead Press (Barbell)
3
10 reps
50%
3
Pull-Up (Weighted)
3
10 reps
4
Lateral Raise
2
10 reps
5
Tricep Pushdown (Cable)
2
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Overhead Press (Barbell)
2
10 reps
50%
3
Pull-Up (Weighted)
1
10 reps
4
Lateral Raise
1
10 reps
5
Tricep Pushdown (Cable)
1
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
3
10 reps
50%
3
Deficit Romanian Deadlift
2
10 reps
4
Cable Crunch
2
10 reps
5
Back Extension
2
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
3
10 reps
50%
3
Deficit Romanian Deadlift
2
10 reps
4
Cable Crunch
2
10 reps
5
Back Extension
2
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
75%
85%
95%
2
Deadlift (Barbell)
3
10 reps
50%
3
Deficit Romanian Deadlift
2
10 reps
4
Cable Crunch
2
10 reps
5
Back Extension
2
10 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
40%
50%
60%
2
Deadlift (Barbell)
2
10 reps
50%
3
Deficit Romanian Deadlift
1
10 reps
4
Cable Crunch
1
10 reps
5
Back Extension
1
10 reps
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