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SBD Strength Upper/Lower
by Max M.
107 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 13, 2024 09:06
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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
4 months ago
0 weeks complete
4 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Very nice progress and great volume