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3/4/5 SBD Program

by Adam K.

Program Description

A flexible and simple SBD program for those who want to focus on improving their compound lifts. Each week, increase each lift by 5 lbs if all of the target reps are hit the week prior. Similar to 5/3/1, only use 85% of your 1RM to determine your numbers. Week one, start with 85% of your training max (85% of your 1RM) and go from there. This program is designed to run indefinitely. If target reps are not hit, decrease the weight by 10% the next week.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 23, 2025 09:01
  • Last Edited
    Apr 26, 2025 04:06
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 6
2
Bench Press (Barbell)
3
3 reps
RPE 6
3
Deadlift (Barbell)
3
3 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 6
2
Bench Press (Barbell)
3
3 reps
RPE 6
3
Deadlift (Barbell)
3
3 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 6
2
Bench Press (Barbell)
3
3 reps
RPE 6
3
Deadlift (Barbell)
3
3 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 6
2
Bench Press (Barbell)
3
3 reps
RPE 6
3
Deadlift (Barbell)
3
3 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 6
2
Bench Press (Barbell)
3
3 reps
RPE 6
3
Deadlift (Barbell)
3
3 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 6
2
Bench Press (Barbell)
3
3 reps
RPE 6
3
Deadlift (Barbell)
3
3 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 6
2
Bench Press (Barbell)
3
3 reps
RPE 6
3
Deadlift (Barbell)
3
3 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 6
2
Bench Press (Barbell)
3
3 reps
RPE 6
3
Deadlift (Barbell)
3
3 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 6
2
Bench Press (Barbell)
3
3 reps
RPE 6
3
Deadlift (Barbell)
3
3 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 6
2
Bench Press (Barbell)
3
3 reps
RPE 6
3
Deadlift (Barbell)
3
3 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 6
2
Bench Press (Barbell)
3
3 reps
RPE 6
3
Deadlift (Barbell)
3
3 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 6
2
Bench Press (Barbell)
3
3 reps
RPE 6
3
Deadlift (Barbell)
3
3 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 7
2
Bench Press (Barbell)
3
4 reps
RPE 7
3
Deadlift (Barbell)
3
4 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 7
2
Bench Press (Barbell)
3
4 reps
RPE 7
3
Deadlift (Barbell)
3
4 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 7
2
Bench Press (Barbell)
3
4 reps
RPE 7
3
Deadlift (Barbell)
3
4 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 7
2
Bench Press (Barbell)
3
4 reps
RPE 7
3
Deadlift (Barbell)
3
4 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 7
2
Bench Press (Barbell)
3
4 reps
RPE 7
3
Deadlift (Barbell)
3
4 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 7
2
Bench Press (Barbell)
3
4 reps
RPE 7
3
Deadlift (Barbell)
3
4 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 7
2
Bench Press (Barbell)
3
4 reps
RPE 7
3
Deadlift (Barbell)
3
4 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 7
2
Bench Press (Barbell)
3
4 reps
RPE 7
3
Deadlift (Barbell)
3
4 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 7
2
Bench Press (Barbell)
3
4 reps
RPE 7
3
Deadlift (Barbell)
3
4 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 7
2
Bench Press (Barbell)
3
4 reps
RPE 7
3
Deadlift (Barbell)
3
4 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 7
2
Bench Press (Barbell)
3
4 reps
RPE 7
3
Deadlift (Barbell)
3
4 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 7
2
Bench Press (Barbell)
3
4 reps
RPE 7
3
Deadlift (Barbell)
3
4 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Deadlift (Barbell)
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Deadlift (Barbell)
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Deadlift (Barbell)
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Deadlift (Barbell)
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Deadlift (Barbell)
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Deadlift (Barbell)
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Deadlift (Barbell)
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Deadlift (Barbell)
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Deadlift (Barbell)
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Deadlift (Barbell)
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Deadlift (Barbell)
3
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Bench Press (Barbell)
3
5 reps
RPE 8
3
Deadlift (Barbell)
3
5 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
@6
2
Bench Press (Barbell)
3 Sets
3 Reps
@6
3
Deadlift (Barbell)
3 Sets
3 Reps
@6
Day 2
1
Squat (Barbell)
3 Sets
4 Reps
@7
2
Bench Press (Barbell)
3 Sets
4 Reps
@7
3
Deadlift (Barbell)
3 Sets
4 Reps
@7
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Bench Press (Barbell)
3 Sets
5 Reps
@8
3
Deadlift (Barbell)
3 Sets
5 Reps
@8