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
- LevelBeginner, Novice, Intermediate
- GoalPowerlifting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedApr 23, 2025 09:01
- Last EditedJun 18, 2025 12:18
Summary
The 3/4/5 SBD Program is a focused 12-week strength training regimen designed for serious lifters looking to enhance their squat, bench press, and deadlift. Committing just three days a week, you'll progressively increase your intensity and volume, ensuring steady gains in strength and muscle. Each session emphasizes barbell movements that target major muscle groups, making it perfect for those with access to a garage gym. Get ready to push your limits and achieve your personal best!
