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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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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
Day 5
1
Squat (Barbell)
8 Sets
2 Reps
85%
2
Bench Press (Barbell)
8 Sets
2 Reps
85%
3
Sumo Deadlift (Barbell)
8 Sets
2 Reps
85%
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 Extension (Cable)
4 Sets
10 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
Day 4
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@10
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
4
Seated Dip (Machine)
3 Sets
10 Reps
@10
5
Abs Crunch (Weighted)
3 Sets
12 Reps
@10
Day 5
1
Squat (Barbell)
8 Sets
2 Reps
85%
2
Bench Press (Barbell)
8 Sets
2 Reps
85%
3
Sumo Deadlift (Barbell)
8 Sets
2 Reps
85%
Day 1
1
Sumo Deadlift (Barbell)
5 Sets
5 Reps
85%
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 3
1
Squat (Barbell)
5 Sets
5 Reps
85%
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
Day 4
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@10
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
4
Seated Dip (Machine)
3 Sets
10 Reps
@10
5
Abs Crunch (Weighted)
3 Sets
12 Reps
@10
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
85%
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 Extension (Cable)
4 Sets
10 Reps
@10
Day 5
1
Squat (Barbell)
6 Sets
1 Reps
90%
2
Bench Press (Barbell)
6 Sets
1 Reps
90%
3
Sumo Deadlift (Barbell)
6 Sets
1 Reps
90%
Day 1
1
Sumo Deadlift (Barbell)
5 Sets
5 Reps
85%
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
85%
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 Extension (Cable)
4 Sets
10 Reps
@10
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
85%
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
Day 4
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@10
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
4
Seated Dip (Machine)
3 Sets
10 Reps
@10
5
Abs Crunch (Weighted)
3 Sets
12 Reps
@10