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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
    Jun 18, 2025 11:17

Summary

Unleash your strength with the SBD program, a focused 4-week training plan designed for serious lifters. Committing to five days a week, you'll tackle heavy barbell squats, bench presses, and sumo deadlifts, progressively increasing your intensity to maximize muscle growth and power. Each session is crafted to target major muscle groups, ensuring you build a solid foundation while pushing your limits. Get ready to elevate your performance and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
16.1%
Triceps
13.3%
Glutes
12.2%
Hamstrings
11.8%
Chest
11.1%
Front Delts
7.2%
Adductors
5.9%
Abs
5.3%
Biceps
4.3%
Upper Back
3.9%
Middle Delts
3.2%
Lats
2.8%
Calves
1.6%
Forearms
0.7%
Lower Back
0.4%
Rear Delts
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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