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SBD Strength Upper/Lower

by Max M.
152 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
    Sep 15, 2024 10:49
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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
7 months ago
4 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Very nice progress and great volume