SBD | Workout Programs | Boostcamp App |

SBD

by Kyle A.

Program Description

Powerlifting program with some of my ideas

Program Overview

Level

Novice, Intermediate

Goal

Powerlifting

Equipment

Full Gym

Program Length

4 weeks

Time Per Workout

50 minutes

Created

May 18, 2024 11:49

Last Edited

May 21, 2024 11:54

down_app

Day 5

1

Squat (Barbell)

10 Sets

3 Reps

80%

2

Bench Press (Barbell)

10 Sets

3 Reps

80%

3

Sumo Deadlift (Barbell)

10 Sets

3 Reps

80%

Day 1

1

Sumo Deadlift (Barbell)

5 Sets

5 Reps

80%

2

Deficit Deadlift (Barbell)

2 Sets

8 Reps

@6.5

3

Barbell Row

3 Sets

5 Reps

@7

4

Pull-Up (Weighted)

3 Sets

5 Reps

@7

5

Shrug (Barbell)

2 Sets

5 Reps

@7

6

Bicep Curl (Dumbbell)

4 Sets

10 Reps

@10

Day 2

1

Bench Press (Barbell)

5 Sets

5 Reps

80%

2

Bench Press (Close Grip)

2 Sets

8 Reps

@6.5

3

Dip (Weighted)

2 Sets

8 Reps

@10

4

Pin Press Bench (Barbell)

3 Sets

5 Reps

@7

5

Overhead Press (Barbell)

3 Sets

6 Reps

@8

6

Tricep Pushdown (Cable)

4 Sets

10 Reps

@10

Day 4

1

Bicep Curl (Dumbbell)

3 Sets

10 Reps

@10

2

Tricep Pushdown (Cable)

3 Sets

10 Reps

@10

3

Seated Dip (Machine)

3 Sets

10 Reps

@10

4

Lateral Raise (Dumbbell)

3 Sets

10 Reps

@10

5

Abs Crunch (Weighted)

3 Sets

12 Reps

@10

Day 3

1

Squat (Barbell)

5 Sets

5 Reps

80%

2

Squat (Paused)

1 Set

1 Set

8 Reps

5 Reps

@6.5

@6.5

3

Leg Extension

4 Sets

10 Reps

@10

4

Leg Curl

4 Sets

10 Reps

@10

5

Standing Calf Raise

3 Sets

10 Reps

@10