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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
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
80%
2
Deficit Deadlift (Barbell)
2
8 reps
RPE 6.5
3
Barbell Row
3
5 reps
RPE 7
4
Pull-Up (Weighted)
3
5 reps
RPE 7
5
Shrug (Barbell)
2
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
80%
2
Deficit Deadlift (Barbell)
2
8 reps
RPE 6.5
3
Barbell Row
3
5 reps
RPE 7
4
Pull-Up (Weighted)
3
5 reps
RPE 7
5
Shrug (Barbell)
2
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
85%
2
Deficit Deadlift (Barbell)
2
8 reps
RPE 6.5
3
Barbell Row
3
5 reps
RPE 7
4
Pull-Up (Weighted)
3
5 reps
RPE 7
5
Shrug (Barbell)
2
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
85%
2
Deficit Deadlift (Barbell)
2
8 reps
RPE 6.5
3
Barbell Row
3
5 reps
RPE 7
4
Pull-Up (Weighted)
3
5 reps
RPE 7
5
Shrug (Barbell)
2
5 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Bench Press (Close Grip)
2
8 reps
RPE 6.5
3
Dip (Weighted)
2
8 reps
RPE 10
4
Pin Press Bench (Barbell)
3
5 reps
RPE 7
5
Overhead Press (Barbell)
3
6 reps
RPE 8
6
Tricep Pushdown (Cable)
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Bench Press (Close Grip)
2
8 reps
RPE 6.5
3
Dip (Weighted)
2
8 reps
RPE 10
4
Pin Press Bench (Barbell)
3
5 reps
RPE 7
5
Overhead Press (Barbell)
3
6 reps
RPE 8
6
Tricep Extension (Cable)
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Bench Press (Close Grip)
2
8 reps
RPE 6.5
3
Dip (Weighted)
2
8 reps
RPE 10
4
Pin Press Bench (Barbell)
3
5 reps
RPE 7
5
Overhead Press (Barbell)
3
6 reps
RPE 8
6
Tricep Extension (Cable)
4
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
85%
2
Bench Press (Close Grip)
2
8 reps
RPE 6.5
3
Dip (Weighted)
2
8 reps
RPE 10
4
Pin Press Bench (Barbell)
3
5 reps
RPE 7
5
Overhead Press (Barbell)
3
6 reps
RPE 8
6
Tricep Extension (Cable)
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Squat (Paused)
1
1
8 reps
5 reps
RPE 6.5
RPE 6.5
3
Leg Extension
4
10 reps
RPE 10
4
Leg Curl
4
10 reps
RPE 10
5
Standing Calf Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
80%
2
Squat (Paused)
1
1
8 reps
5 reps
RPE 6.5
RPE 6.5
3
Leg Extension
4
10 reps
RPE 10
4
Leg Curl
4
10 reps
RPE 10
5
Standing Calf Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Squat (Paused)
1
1
8 reps
5 reps
RPE 6.5
RPE 6.5
3
Leg Extension
4
10 reps
RPE 10
4
Leg Curl
4
10 reps
RPE 10
5
Standing Calf Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
85%
2
Squat (Paused)
1
1
8 reps
5 reps
RPE 6.5
RPE 6.5
3
Leg Extension
4
10 reps
RPE 10
4
Leg Curl
4
10 reps
RPE 10
5
Standing Calf Raise
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
2
Tricep Pushdown (Cable)
3
10 reps
RPE 10
3
Seated Dip (Machine)
3
10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Abs Crunch (Weighted)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
2
Tricep Pushdown (Cable)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Seated Dip (Machine)
3
10 reps
RPE 10
5
Abs Crunch (Weighted)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
2
Tricep Pushdown (Cable)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Seated Dip (Machine)
3
10 reps
RPE 10
5
Abs Crunch (Weighted)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
2
Tricep Pushdown (Cable)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Seated Dip (Machine)
3
10 reps
RPE 10
5
Abs Crunch (Weighted)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
10
3 reps
80%
2
Bench Press (Barbell)
10
3 reps
80%
3
Sumo Deadlift (Barbell)
10
3 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
2 reps
85%
2
Bench Press (Barbell)
8
2 reps
85%
3
Sumo Deadlift (Barbell)
8
2 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
8
2 reps
85%
2
Bench Press (Barbell)
8
2 reps
85%
3
Sumo Deadlift (Barbell)
8
2 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
1 reps
90%
2
Bench Press (Barbell)
6
1 reps
90%
3
Sumo Deadlift (Barbell)
6
1 reps
90%
Week 1
1 / 4 Weeks
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