SBD-O 5 Week 10RM

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Bench Press (Paused)

Power Clean

Hang Snatch

Overhead Press (Barbell)

Alternating Dumbbell Viking Press

Pull-Up (Weighted)

Deadlift (Barbell)

Squat (Barbell)

Front Squat (Barbell)

Single Leg Press

Leg Extension

Kroc Row

Clean and Jerk

Bench Press (Barbell)

Pin Press Bench (Barbell)

Incline Bench Press (Barbell)

Bench Press (Close Grip)

Seated Row (Cable)

Romanian Deadlift (Barbell)

Bent Over Row (Barbell)

Linebacker Squat

Lying Leg Curl

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