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SBD Strength Upper/Lower

by Max M.
210 athletes joined
4.0
(1 rating)

Program Description

The purpose of the SBD strength upper/lower program is to increase your strength and muscle mass in the main lifts: squat, bench press, and deadlift. The program follows an upper/lower split, meaning you train your upper body and lower body on separate days. This allows you to train each muscle group twice a week, which is optimal for muscle growth and recovery. The program also includes accessory exercises to target specific muscles and improve your weak points. The SBD strength upper/lower program is a great choice for intermediate and advanced lifters who want to get stronger and bigger. 💪

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    1 week
  • Time Per Workout
    90 minutes
  • Created
    Jan 16, 2024 05:50
  • Last Edited
    Jun 18, 2025 10:49

Summary

Unleash your strength potential with the SBD Strength Upper/Lower program! Over the course of one week, you'll engage in five dynamic training sessions designed to target both upper and lower body muscle groups. This program emphasizes compound lifts and accessory work, including deadlifts and barbell rows, to build raw power and address weak points. With a mix of AMRAP sets and supersets, you'll push your limits and maximize gains in a full gym setting. Get ready to elevate your training and achieve impressive results!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
1
5 reps
2 reps
3 reps
5 reps
85%
95%
90%
80%
2
Incline Bench Press (Barbell)
1
1
8 reps
5 reps
RPE 7.5
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
8 reps
8 reps
RPE 7.5
RPE 10
4
Overhead Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6.5-7.5
RPE 7-7.5
RPE 8-8.5
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6A
Y Raise
2
8-12 reps
RPE 7
6B
Lateral Raise (Cable)
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
5 reps
3 reps
2 reps
80%
90%
95%
2
Good Morning
3
8 reps
RPE 6.5-8
3
Deficit Deadlift (Barbell)
3
8-12 reps
50%
4
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 10
5
Hanging Leg Raise
3
10-20 reps
RPE 7.5
6
Seated Wide-Grip Row (Cable)
2
1
10-12 reps
8-12 reps
RPE 7.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
AMRAP
RPE 7
2
Reverse Wrist Curl (Dumbbell)
1
AMRAP
RPE 7
3
Stretching
1
2 mins
RPE 6
4
Hip Adductor (Machine)
1
AMRAP
RPE 7
5
Cable Crunch
1
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
5 reps
3 reps
1 reps
5 reps
RPE 8.5
RPE 9
RPE 10
RPE 7.5
2
Skull Crusher
3
8-12 reps
RPE 9-10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 9.5
RPE 9
RPE 8
4
Pec Deck (Machine)
2
1
8-12 reps
8-12 reps
RPE 7
RPE 8
5
Overhead Press (Barbell)
1
1
2
8 reps
5 reps
10 reps
RPE 10
RPE 9.5
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
10 reps
5 reps
3 reps
3 reps
50%
75%
95%
85%
2A
Box Squat (Barbell)
1
1
8 reps
8 reps
RPE 7
RPE 8
2B
Squat (Paused)
1
1
8 reps
8 reps
RPE 7
RPE 8
3
Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8.5
RPE 10
4
Hyperextension
3
8-12 reps
RPE 8
5
Hanging Leg Raise
3
10-20 reps
RPE 7
6
Barbell Row
1
1
1
8 reps
5 reps
1 reps
RPE 7
RPE 9
RPE 7
Week 1
1 / 1 Weeks
Day 3
1
Wrist Curls
1 Set
AMRAP
@7
2
Reverse Wrist Curl (Dumbbell)
1 Set
AMRAP
@7
3
Stretching
1 Set
2 mins
@6
4
Hip Adductor (Machine)
1 Set
AMRAP
@7
5
Cable Crunch
1 Set
AMRAP
@7
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
3 Reps
50%
75%
95%
85%
2A
Box Squat (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@7
@8
2B
Squat (Paused)
1 Set
1 Set
8 Reps
8 Reps
@7
@8
3
Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8.5
@10
4
Hyperextension
3 Sets
8-12 Reps
@8
5
Hanging Leg Raise
3 Sets
10-20 Reps
@7
6
Barbell Row
1 Set
1 Set
1 Set
8 Reps
5 Reps
1 Reps
@7
@9
@7
Day 1
1
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
5 Reps
2 Reps
3 Reps
5 Reps
85%
95%
90%
80%
2
Incline Bench Press (Barbell)
1 Set
1 Set
8 Reps
5 Reps
@7.5
@10
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@7.5
@10
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5-7.5
@7-7.5
@8-8.5
5
Dip (Bodyweight)
3 Sets
AMRAP
@10
6A
Y Raise
2 Sets
8-12 Reps
@7
6B
Lateral Raise (Cable)
2 Sets
8-12 Reps
@7
Day 2
1
Squat (Barbell)
2 Sets
1 Set
1 Set
5 Reps
3 Reps
2 Reps
80%
90%
95%
2
Good Morning
3 Sets
8 Reps
@6.5-8
3
Deficit Deadlift (Barbell)
3 Sets
8-12 Reps
50%
4
Leg Extension
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@10
5
Hanging Leg Raise
3 Sets
10-20 Reps
@7.5
6
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
10-12 Reps
8-12 Reps
@7.5
@8.5
Day 4
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
5 Reps
3 Reps
1 Reps
5 Reps
@8.5
@9
@10
@7.5
2
Skull Crusher
3 Sets
8-12 Reps
@9-10
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
5-8 Reps
8-10 Reps
10-12 Reps
@9.5
@9
@8
4
Pec Deck (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7
@8
5
Overhead Press (Barbell)
1 Set
1 Set
2 Sets
8 Reps
5 Reps
10 Reps
@10
@9.5
@7.5
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Max M.Age 19, Man
a year ago
4 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Very nice progress and great volume