SBD workout
by Anonymous
1 athletes joined
Program Description
To get stronger
Program Overview
Level
Beginner, Intermediate
Goal
Powerlifting, Powerbuilding
Equipment
At Home
Program Length
6 weeks
Time Per Workout
120 minutes
Created
Jun 07, 2024 01:30
Last Edited
Jun 18, 2024 11:01
Week 1
1 / 6 Weeks
Day 1
1
Sit Up1 Set
5 mins
2
Push Up1 Set
5 mins
3
Front Raise1 Set
10 Reps
@6-6.5
4
One Arm Lateral Raise (Dumbbell)1 Set
5 Reps
@6-6.5
5
Bench Press (Paused)5 Sets
5 Reps
@6
6
Floor Press (Dumbbell)1 Set
8 Reps
@6-6.5
7
Incline Bench Press (Dumbbell)3 Sets
5 Reps
@6
8
Skull Crusher2 Sets
5 Reps
@6-6.5
9
Pendlay Row4 Sets
5 Reps
@6
10
Dumbbell Row2 Sets
8 Reps
@6-6.5
11
Pull-Up (Bodyweight)1 Set
AMRAP
@6
12
Chin-Up (Bodyweight)1 Set
AMRAP
@6
13
Dumbbell Bench Pullover1 Set
10 Reps
@6
14
Incline Curl (Dumbbell)2 Sets
10 Reps
@6
15
Reverse Bicep Curl (Dumbbell)1 Set
10 Reps
@6
Day 2
1
Jog1 Set
15-20 mins
2
Lunge (Bodyweight)1 Set
5 mins
3
Wall Sit1 Set
5 Reps
4
Skater Hop1 Set
5 Reps
5
Good Morning2 Sets
5 Reps
@6
6
Squat (Barbell)5 Sets
5 Reps
@6
7
Standing Calf Raise3 Sets
10 Reps
@6
8
Walking Lunge (Dumbbell)1 Set
5-10 Reps
@6
9
Glute Bridge (Bodyweight)1 Set
20 Reps
10
Sumo Deadlift (Barbell)5 Sets
5 Reps
@6
11
Farmer's Walk (Weighted)1 Set
AMRAP
@6
12
Bulgarian Split Squat (Bodyweight)1 Set
AMRAP
@6
13
Stretching1 Set
10 mins
14
Hamstring Stretch with Rotation1 Set
10 Reps
Day 3
1
Jog1 Set
10 mins
2
Push Up1 Set
5-8 mins
3
Sit Up1 Set
2 mins
4
Larsen Press (Barbell)3 Sets
5 Reps
@6
5
Bench Press (Close Grip)3 Sets
5 Reps
@6
6
Bench Press (Dumbbell)3 Sets
8 Reps
@6
7
Overhead Press (Dumbbell)2 Sets
10 Reps
@6
8
Tricep Extension (Barbell)2 Sets
10 Reps
@6
9
Reverse Wrist Curl (Barbell)2 Sets
10 Reps
@6
10
Standing Shoulder Press (Dumbbell)3 Sets
5 Reps
@6
11
Lateral Raise (Dumbbell)3 Sets
5 Reps
@6
12
Bent Over Row (Dumbbell)2 Sets
10 Reps
@6
13
Dead Hang1 Set
10 mins
14
Hammer Curl2 Sets
5 Reps
@6
15
Skull Crusher2 Sets
10 Reps
@6
16
Suitcase Carry2 Sets
5 mins
17
Pull-Up (Weighted)1 Set
AMRAP
@6
Day 4
1
Jog1 Set
10 mins
2
Bear Crawl2 Sets
1-2 mins
3
Walking Lunge1 Set
2 mins
4
Squat (Paused)5 Sets
5 Reps
@6
5
Sumo Deadlift (Paused)5 Sets
5 Reps
@6
6
Hip Thrust (Barbell)2 Sets
8 Reps
@6
7
Box Squat (Barbell)2 Sets
8 Reps
@6
8
Wide Grip Rear Pull-Up3 Sets
5 Reps
@6
9
Glute Bridge (Dumbbell)1 Set
5 mins
10
Zercher Squat (Barbell)3 Sets
4 Reps
@6
11
Knee Raise (Captain's Chair)1 Set
AMRAP
12
Bulgarian Split Squat (Bodyweight)1 Set
AMRAP