Program Description
Over 5 weeks you will work up to your 10 Rep Max @RPE 10 for each of the major lifts. This is a Squat, Bench, Deadlift and Olympic Lifts version of Candito’s 5 week 10RM Squat program. I took the progression and accessory framework of his program and applied it to all the main lifts and spread it out equally throughout the week. I added Olympic lifts to this program to build more of a explosive, athletic base before advancing into a more strength focused program. You can swap the Olympic exercises out for Overhead Press variations instead. This is a very physically demanding program. In part why it’s pretty short compared to other programs. By the end of it you will have higher muscular endurance & mass, you will be more explosive, mentally tougher and of course much stronger lifting in higher rep ranges.
Program Overview
- LevelNovice, Intermediate
- GoalAthletics, Powerbuilding, Muscle & Sculpting, Olympic Weightlifting
- EquipmentGarage Gym
- Program Length5 weeks
- Time Per Workout90 minutes
- CreatedJan 26, 2024 11:03
- Last EditedJun 18, 2025 09:28
Summary
Elevate your strength training with the SBD-O 5 Week 10RM program, designed for serious lifters looking to maximize their performance. Over four days each week, you'll tackle a blend of foundational barbell lifts and Olympic movements, focusing on building strength and refining technique. With a structured approach to reps and intensity, you'll push your limits while ensuring proper recovery. Get ready to transform your lifts and achieve your personal best in just five weeks!
