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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
May 14, 2024 06:27
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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%
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%
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%
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%