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SBD growth.

by Gerrit H.
2 athletes joined

Program Description

To make improvements in SBD but mostly around bench press

Program Overview

  • Level
    Beginner
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 04, 2024 09:05
  • Last Edited
    Jun 18, 2025 11:24

Summary

Unlock your potential with the SBD Growth program, a comprehensive 4-week training plan designed to enhance your strength and build muscle across all major lifts. Committing to five days a week, you’ll focus on compound movements like the bench press and squat, complemented by accessory exercises to target specific muscle groups. This program is perfect for lifters looking to push their limits and achieve tangible results in their performance. Get ready to elevate your training and see the gains you’ve been working for!
Muscle Engagement
Front
Back
MuscleSet
Chest
18.1%
Triceps
15.7%
Glutes
14.1%
Front Delts
10.4%
Hamstrings
10.4%
Quadriceps
9.2%
Abductors
4.8%
Middle Delts
4%
Calves
4%
Lats
2%
Abs
2%
Adductors
1.6%
Lower Back
1.6%
Upper Back
1.2%
Biceps
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Bench Press (Close Grip)
3
6 reps
85%
3
Chest Fly (Cable)
3
6 reps
85%
4
Tricep Rope Push Down (Cable)
3
6 reps
85%
5
Overhead Press (Barbell)
3
6 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Bench Press (Close Grip)
3
6 reps
85%
3
Chest Fly (Cable)
3
6 reps
85%
4
Tricep Rope Push Down (Cable)
3
6 reps
85%
5
Overhead Press (Barbell)
3
6 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Bench Press (Close Grip)
3
6 reps
85%
3
Chest Fly (Cable)
3
6 reps
85%
4
Tricep Rope Push Down (Cable)
3
6 reps
85%
5
Overhead Press (Barbell)
3
6 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Bench Press (Close Grip)
3
6 reps
85%
3
Chest Fly (Cable)
3
6 reps
85%
4
Tricep Rope Push Down (Cable)
3
6 reps
85%
5
Overhead Press (Barbell)
3
6 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Leg Press
3
6 reps
85%
3
Hamstring Curl
3
6 reps
85%
4
Standing Calf Raise
3
6 reps
85%
5
Hip Abductor (Machine)
3
6 reps
85%
6
Glute Kickback (Cable)
3
6 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Leg Press
3
6 reps
85%
3
Hamstring Curl
3
6 reps
85%
4
Standing Calf Raise
3
6 reps
85%
5
Hip Abductor (Machine)
3
6 reps
85%
6
Glute Kickback (Cable)
3
6 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Leg Press
3
6 reps
85%
3
Hamstring Curl
3
6 reps
85%
4
Standing Calf Raise
3
6 reps
85%
5
Hip Abductor (Machine)
3
6 reps
85%
6
Glute Kickback (Cable)
3
6 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Leg Press
3
6 reps
85%
3
Hamstring Curl
3
6 reps
85%
4
Standing Calf Raise
3
6 reps
85%
5
Hip Abductor (Machine)
3
6 reps
85%
6
Glute Kickback (Cable)
3
6 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Bench Press (Close Grip)
3
6 reps
85%
3
Chest Fly (Cable)
3
6 reps
85%
4
Tricep Rope Push Down (Cable)
3
6 reps
85%
5
Lat Pulldown
3
6 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Bench Press (Close Grip)
3
6 reps
85%
3
Chest Fly (Cable)
3
6 reps
85%
4
Tricep Rope Push Down (Cable)
3
6 reps
85%
5
Lat Pulldown
3
6 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Bench Press (Close Grip)
3
6 reps
85%
3
Chest Fly (Cable)
3
6 reps
85%
4
Tricep Rope Push Down (Cable)
3
6 reps
85%
5
Lat Pulldown
3
6 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Bench Press (Close Grip)
3
6 reps
85%
3
Chest Fly (Cable)
3
6 reps
85%
4
Tricep Rope Push Down (Cable)
3
6 reps
85%
5
Lat Pulldown
3
6 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Sumo Deadlift (Barbell)
3
6 reps
85%
3
Leg Press
3
6 reps
85%
4
Hamstring Curl
3
6 reps
85%
5
Standing Calf Raise
3
6 reps
85%
6
Hip Abductor (Machine)
3
6 reps
85%
7
Glute Kickback (Cable)
3
6 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Sumo Deadlift (Barbell)
3
6 reps
85%
3
Leg Press
3
6 reps
85%
4
Hamstring Curl
3
6 reps
85%
5
Standing Calf Raise
3
6 reps
85%
6
Hip Abductor (Machine)
3
6 reps
85%
7
Glute Kickback (Cable)
3
6 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Sumo Deadlift (Barbell)
3
6 reps
85%
3
Leg Press
3
6 reps
85%
4
Hamstring Curl
3
6 reps
85%
5
Standing Calf Raise
3
6 reps
85%
6
Hip Abductor (Machine)
3
6 reps
85%
7
Glute Kickback (Cable)
3
6 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Sumo Deadlift (Barbell)
3
6 reps
85%
3
Leg Press
3
6 reps
85%
4
Hamstring Curl
3
6 reps
85%
5
Standing Calf Raise
3
6 reps
85%
6
Hip Abductor (Machine)
3
6 reps
85%
7
Glute Kickback (Cable)
3
6 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Bench Press (Close Grip)
3
6 reps
85%
3
Chest Fly (Cable)
3
6 reps
85%
4
Tricep Rope Push Down (Cable)
3
6 reps
85%
5
Overhead Press (Barbell)
3
6 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Bench Press (Close Grip)
3
6 reps
85%
3
Chest Fly (Cable)
3
6 reps
85%
4
Tricep Rope Push Down (Cable)
3
6 reps
85%
5
Overhead Press (Barbell)
3
6 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Bench Press (Close Grip)
3
6 reps
85%
3
Chest Fly (Cable)
3
6 reps
85%
4
Tricep Rope Push Down (Cable)
3
6 reps
85%
5
Overhead Press (Barbell)
3
6 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Bench Press (Close Grip)
3
6 reps
85%
3
Chest Fly (Cable)
3
6 reps
85%
4
Tricep Rope Push Down (Cable)
3
6 reps
85%
5
Overhead Press (Barbell)
3
6 reps
85%
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
85%
2
Bench Press (Close Grip)
3 Sets
6 Reps
85%
3
Chest Fly (Cable)
3 Sets
6 Reps
85%
4
Tricep Rope Push Down (Cable)
3 Sets
6 Reps
85%
5
Overhead Press (Barbell)
3 Sets
6 Reps
85%
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
85%
2
Leg Press
3 Sets
6 Reps
85%
3
Hamstring Curl
3 Sets
6 Reps
85%
4
Standing Calf Raise
3 Sets
6 Reps
85%
5
Hip Abductor (Machine)
3 Sets
6 Reps
85%
6
Glute Kickback (Cable)
3 Sets
6 Reps
85%
Day 3
1
Bench Press (Barbell)
3 Sets
6 Reps
85%
2
Bench Press (Close Grip)
3 Sets
6 Reps
85%
3
Chest Fly (Cable)
3 Sets
6 Reps
85%
4
Tricep Rope Push Down (Cable)
3 Sets
6 Reps
85%
5
Lat Pulldown
3 Sets
6 Reps
85%
Day 4
1
Deadlift (Barbell)
3 Sets
6 Reps
85%
2
Sumo Deadlift (Barbell)
3 Sets
6 Reps
85%
3
Leg Press
3 Sets
6 Reps
85%
4
Hamstring Curl
3 Sets
6 Reps
85%
5
Standing Calf Raise
3 Sets
6 Reps
85%
6
Hip Abductor (Machine)
3 Sets
6 Reps
85%
7
Glute Kickback (Cable)
3 Sets
6 Reps
85%
Day 5
1
Bench Press (Barbell)
3 Sets
6 Reps
85%
2
Bench Press (Close Grip)
3 Sets
6 Reps
85%
3
Chest Fly (Cable)
3 Sets
6 Reps
85%
4
Tricep Rope Push Down (Cable)
3 Sets
6 Reps
85%
5
Overhead Press (Barbell)
3 Sets
6 Reps
85%