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SBD-O 5 Week 10RM

by Tony G
17 athletes joined

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

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Powerbuilding, Muscle & Sculpting, Olympic Weightlifting
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 26, 2024 11:03
  • Last Edited
    Sep 11, 2024 01:38
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
6 reps
6 reps
RPE 7
-
2
Power Clean
1
2
10 reps
10 reps
RPE 6.5
-
3
Hang Snatch
1
2
8 reps
8 reps
RPE 6
-
4
Overhead Press (Barbell)
1
1
12 reps
12 reps
RPE 7
-
5
Alternating Dumbbell Viking Press
1
1
15 reps
15 reps
RPE 7
-
6
Pull-Up (Weighted)
2
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
6 reps
6 reps
RPE 7.5
-
2
Power Clean
1
2
10 reps
10 reps
RPE 7.5
-
3
Hang Snatch
1
2
8 reps
8 reps
RPE 6.5
-
4
Overhead Press (Barbell)
1
1
12 reps
12 reps
RPE 7.5
-
5
Alternating Dumbbell Viking Press
1
1
15 reps
15 reps
RPE 7.5
-
6
Pull-Up (Weighted)
2
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
4
5 reps
5 reps
RPE 7
-
2
Power Clean
1
2
7 reps
7 reps
RPE 6.5
-
3
Hang Snatch
1
1
8 reps
8 reps
RPE 7
-
4
Overhead Press (Barbell)
1
1
12 reps
12 reps
RPE 8
-
5
Alternating Dumbbell Viking Press
1
1
15 reps
15 reps
RPE 8
-
6
Pull-Up (Weighted)
2
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
5 reps
5 reps
RPE 7.5
-
2
Power Clean
1
2
7 reps
7 reps
RPE 7.5
-
3
Hang Snatch
1
8 reps
RPE 8
4
Overhead Press (Barbell)
1
10 reps
RPE 9
5
Pull-Up (Weighted)
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
10 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
6 reps
6 reps
RPE 7
-
2
Squat (Barbell)
1
2
10 reps
10 reps
RPE 6.5
-
3
Front Squat (Barbell)
1
2
8 reps
8 reps
RPE 6
-
4
Single Leg Press
1
1
12 reps
12 reps
RPE 7
-
5
Leg Extension
1
1
15 reps
15 reps
RPE 7
-
6
Kroc Row
1
1
15 reps
15 reps
RPE 7
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
6 reps
6 reps
RPE 7.5
-
2
Squat (Barbell)
1
2
10 reps
10 reps
RPE 7.5
-
3
Front Squat (Barbell)
1
2
8 reps
8 reps
RPE 6.5
-
4
Single Leg Press
1
1
12 reps
12 reps
RPE 7.5
-
5
Leg Extension
1
1
15 reps
15 reps
RPE 7.5
-
6
Kroc Row
1
1
15 reps
15 reps
RPE 7.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
5 reps
5 reps
RPE 7
-
2
Squat (Barbell)
1
2
7 reps
7 reps
RPE 6.5
-
3
Front Squat (Barbell)
1
1
8 reps
8 reps
RPE 7
-
4
Single Leg Press
1
1
12 reps
12 reps
RPE 8
-
5
Leg Extension
1
1
15 reps
15 reps
RPE 8
-
6
Kroc Row
1
1
15 reps
15 reps
RPE 8
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 7.5
-
2
Squat (Barbell)
1
2
7 reps
7 reps
RPE 7.5
-
3
Front Squat (Barbell)
1
8 reps
RPE 8
4
Single Leg Press
1
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
10 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
1
3
6 reps
6 reps
RPE 7
-
2
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 6.5
-
3
Pin Press Bench (Barbell)
1
2
8 reps
8 reps
RPE 6
-
4
Incline Bench Press (Barbell)
1
1
12 reps
12 reps
RPE 7
-
5
Bench Press (Close Grip)
1
1
15 reps
15 reps
RPE 7
-
6
Seated Row (Cable)
1
1
15 reps
15 reps
RPE 7
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
1
3
6 reps
6 reps
RPE 7.5
-
2
Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 7.5
-
3
Pin Press Bench (Barbell)
1
2
8 reps
8 reps
RPE 6.5
-
4
Incline Bench Press (Barbell)
1
1
12 reps
12 reps
RPE 7.5
-
5
Bench Press (Close Grip)
1
1
15 reps
15 reps
RPE 7.5
-
6
Seated Row (Cable)
1
1
15 reps
15 reps
RPE 7.5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
1
4
5 reps
5 reps
RPE 7
-
2
Bench Press (Barbell)
1
2
7 reps
7 reps
RPE 6.5
-
3
Pin Press Bench (Barbell)
1
1
8 reps
8 reps
RPE 7
-
4
Incline Bench Press (Barbell)
1
1
12 reps
12 reps
RPE 8
-
5
Bench Press (Close Grip)
1
1
15 reps
15 reps
RPE 8
-
6
Seated Row (Cable)
1
1
15 reps
15 reps
RPE 8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
1
2
5 reps
5 reps
RPE 7.5
-
2
Bench Press (Barbell)
1
2
7 reps
7 reps
RPE 7.5
-
3
Pin Press Bench (Barbell)
1
8 reps
RPE 8
4
Bench Press (Close Grip)
1
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
1
10 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
6 reps
RPE 7
-
2
Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 6.5
-
3
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 6
-
4
Bent Over Row (Barbell)
1
1
12 reps
12 reps
RPE 7
-
5
Linebacker Squat
1
1
15 reps
15 reps
RPE 7
-
6
Lying Leg Curl
1
1
15 reps
15 reps
RPE 7
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
6 reps
6 reps
RPE 7.5
-
2
Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 7.5
-
3
Romanian Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 6.5
-
4
Bent Over Row (Barbell)
1
1
12 reps
12 reps
RPE 7.5
-
5
Linebacker Squat
1
1
15 reps
15 reps
RPE 7.5
-
6
Lying Leg Curl
1
1
15 reps
15 reps
RPE 7.5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
5 reps
5 reps
RPE 7
-
2
Deadlift (Barbell)
1
2
7 reps
7 reps
RPE 6.5
-
3
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 7
-
4
Bent Over Row (Barbell)
1
1
12 reps
12 reps
RPE 8
-
5
Linebacker Squat
1
1
15 reps
15 reps
RPE 8
-
6
Lying Leg Curl
1
1
15 reps
15 reps
RPE 8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
5 reps
RPE 7.5
-
2
Deadlift (Barbell)
1
2
7 reps
7 reps
RPE 7.5
-
3
Romanian Deadlift (Barbell)
1
8 reps
RPE 8
4
Bent Over Row (Barbell)
1
10 reps
RPE 9
5
Linebacker Squat
1
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
10 reps
RPE 9-10
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Paused)
1 Set
3 Sets
6 Reps
6 Reps
@7
-
2
Power Clean
1 Set
2 Sets
10 Reps
10 Reps
@6.5
-
3
Hang Snatch
1 Set
2 Sets
8 Reps
8 Reps
@6
-
4
Overhead Press (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@7
-
5
Alternating Dumbbell Viking Press
1 Set
1 Set
15 Reps
15 Reps
@7
-
6
Pull-Up (Weighted)
2 Sets
@7
Day 2
1
Deadlift (Barbell)
1 Set
3 Sets
6 Reps
6 Reps
@7
-
2
Squat (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@6.5
-
3
Front Squat (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
-
4
Single Leg Press
1 Set
1 Set
12 Reps
12 Reps
@7
-
5
Leg Extension
1 Set
1 Set
15 Reps
15 Reps
@7
-
6
Kroc Row
1 Set
1 Set
15 Reps
15 Reps
@7
-
Day 3
1
Clean and Jerk
1 Set
3 Sets
6 Reps
6 Reps
@7
-
2
Bench Press (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@6.5
-
3
Pin Press Bench (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
-
4
Incline Bench Press (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@7
-
5
Bench Press (Close Grip)
1 Set
1 Set
15 Reps
15 Reps
@7
-
6
Seated Row (Cable)
1 Set
1 Set
15 Reps
15 Reps
@7
-
Day 4
1
Squat (Barbell)
1 Set
3 Sets
6 Reps
6 Reps
@7
-
2
Deadlift (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@6.5
-
3
Romanian Deadlift (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@6
-
4
Bent Over Row (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@7
-
5
Linebacker Squat
1 Set
1 Set
15 Reps
15 Reps
@7
-
6
Lying Leg Curl
1 Set
1 Set
15 Reps
15 Reps
@7
-