3/4/5 SBD Program

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Bench Press (Barbell)

Deadlift (Barbell)

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