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SBD-O 5 Week 10RM
by Tony G
13 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
Jun 12, 2024 07:26
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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
Day 2
1
Deadlift (Barbell)
1 Set
3 Sets
6 Reps
6 Reps
@7.5
2
Squat (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@7.5
3
Front Squat (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@6.5
4
Single Leg Press
1 Set
1 Set
12 Reps
12 Reps
@7.5
5
Leg Extension
1 Set
1 Set
15 Reps
15 Reps
@7.5
6
Kroc Row
1 Set
1 Set
15 Reps
15 Reps
@7.5
Day 1
1
Bench Press (Paused)
1 Set
3 Sets
6 Reps
6 Reps
@7.5
2
Power Clean
1 Set
2 Sets
10 Reps
10 Reps
@7.5
3
Hang Snatch
1 Set
2 Sets
8 Reps
8 Reps
@6.5
4
Overhead Press (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@7.5
5
Alternating Dumbbell Viking Press
1 Set
1 Set
15 Reps
15 Reps
@7.5
6
Pull-Up (Weighted)
2 Sets
@7.5
Day 3
1
Clean and Jerk
1 Set
3 Sets
6 Reps
6 Reps
@7.5
2
Bench Press (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@7.5
3
Pin Press Bench (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@6.5
4
Incline Bench Press (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@7.5
5
Bench Press (Close Grip)
1 Set
1 Set
15 Reps
15 Reps
@7.5
6
Seated Row (Cable)
1 Set
1 Set
15 Reps
15 Reps
@7.5
Day 4
1
Squat (Barbell)
1 Set
3 Sets
6 Reps
6 Reps
@7.5
2
Deadlift (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@7.5
3
Romanian Deadlift (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@6.5
4
Bent Over Row (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@7.5
5
Linebacker Squat
1 Set
1 Set
15 Reps
15 Reps
@7.5
6
Lying Leg Curl
1 Set
1 Set
15 Reps
15 Reps
@7.5
Day 1
1
Bench Press (Paused)
1 Set
4 Sets
5 Reps
5 Reps
@7
2
Power Clean
1 Set
2 Sets
7 Reps
7 Reps
@6.5
3
Hang Snatch
1 Set
1 Set
8 Reps
8 Reps
@7
4
Overhead Press (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@8
5
Alternating Dumbbell Viking Press
1 Set
1 Set
15 Reps
15 Reps
@8
6
Pull-Up (Weighted)
2 Sets
@8
Day 2
1
Deadlift (Barbell)
1 Set
4 Sets
5 Reps
5 Reps
@7
2
Squat (Barbell)
1 Set
2 Sets
7 Reps
7 Reps
@6.5
3
Front Squat (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@7
4
Single Leg Press
1 Set
1 Set
12 Reps
12 Reps
@8
5
Leg Extension
1 Set
1 Set
15 Reps
15 Reps
@8
6
Kroc Row
1 Set
1 Set
15 Reps
15 Reps
@8
Day 3
1
Clean and Jerk
1 Set
4 Sets
5 Reps
5 Reps
@7
2
Bench Press (Barbell)
1 Set
2 Sets
7 Reps
7 Reps
@6.5
3
Pin Press Bench (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@7
4
Incline Bench Press (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@8
5
Bench Press (Close Grip)
1 Set
1 Set
15 Reps
15 Reps
@8
6
Seated Row (Cable)
1 Set
1 Set
15 Reps
15 Reps
@8
Day 4
1
Squat (Barbell)
1 Set
4 Sets
5 Reps
5 Reps
@7
2
Deadlift (Barbell)
1 Set
2 Sets
7 Reps
7 Reps
@6.5
3
Romanian Deadlift (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@7
4
Bent Over Row (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@8
5
Linebacker Squat
1 Set
1 Set
15 Reps
15 Reps
@8
6
Lying Leg Curl
1 Set
1 Set
15 Reps
15 Reps
@8
Day 4
1
Squat (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@7.5
2
Deadlift (Barbell)
1 Set
2 Sets
7 Reps
7 Reps
@7.5
3
Romanian Deadlift (Barbell)
1 Set
8 Reps
@8
4
Bent Over Row (Barbell)
1 Set
10 Reps
@9
5
Linebacker Squat
1 Set
10 Reps
@9
Day 3
1
Clean and Jerk
1 Set
2 Sets
5 Reps
5 Reps
@7.5
2
Bench Press (Barbell)
1 Set
2 Sets
7 Reps
7 Reps
@7.5
3
Pin Press Bench (Barbell)
1 Set
8 Reps
@8
4
Bench Press (Close Grip)
1 Set
10 Reps
@9
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@7.5
2
Squat (Barbell)
1 Set
2 Sets
7 Reps
7 Reps
@7.5
3
Front Squat (Barbell)
1 Set
8 Reps
@8
4
Single Leg Press
1 Set
10 Reps
@9
Day 1
1
Bench Press (Paused)
1 Set
2 Sets
5 Reps
5 Reps
@7.5
2
Power Clean
1 Set
2 Sets
7 Reps
7 Reps
@7.5
3
Hang Snatch
1 Set
8 Reps
@8
4
Overhead Press (Barbell)
1 Set
10 Reps
@9
5
Pull-Up (Weighted)
1 Set
@8
Day 1
1
Bench Press (Barbell)
1 Set
10 Reps
@9-10
Day 2
1
Deadlift (Barbell)
1 Set
10 Reps
@9-10
Day 3
1
Clean and Jerk
1 Set
10 Reps
@9-10
Day 4
1
Squat (Barbell)
1 Set
10 Reps
@9-10