logo
BoostcampPNG

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
    Jun 18, 2025 12:46

Summary

SSBBB is a focused 4-week strength program designed for serious lifters looking to build muscle and enhance their powerlifting skills. With four training days each week, you'll tackle essential compound movements like the bench press, squat, and overhead press, complemented by targeted accessory work to round out your routine. Each session is structured to progressively increase intensity, ensuring you push your limits and achieve impressive gains. Equip yourself with a full gym and get ready to transform your strength and physique!
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
-