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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
down_app
Week 1
1 / 6 Weeks
Day 1
1
Sit Up
1 Set
5 mins
2
Push Up
1 Set
5 mins
3
Front Raise
1 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 Crusher
2 Sets
5 Reps
@6-6.5
9
Pendlay Row
4 Sets
5 Reps
@6
10
Dumbbell Row
2 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 Pullover
1 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
Jog
1 Set
15-20 mins
2
Lunge (Bodyweight)
1 Set
5 mins
3
Wall Sit
1 Set
5 Reps
4
Skater Hop
1 Set
5 Reps
5
Good Morning
2 Sets
5 Reps
@6
6
Squat (Barbell)
5 Sets
5 Reps
@6
7
Standing Calf Raise
3 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
Stretching
1 Set
10 mins
14
Hamstring Stretch with Rotation
1 Set
10 Reps
Day 3
1
Jog
1 Set
10 mins
2
Push Up
1 Set
5-8 mins
3
Sit Up
1 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 Hang
1 Set
10 mins
14
Hammer Curl
2 Sets
5 Reps
@6
15
Skull Crusher
2 Sets
10 Reps
@6
16
Suitcase Carry
2 Sets
5 mins
17
Pull-Up (Weighted)
1 Set
AMRAP
@6
Day 4
1
Jog
1 Set
10 mins
2
Bear Crawl
2 Sets
1-2 mins
3
Walking Lunge
1 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-Up
3 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
Day 2
1
Jog
1 Set
15-20 mins
2
Lunge (Bodyweight)
1 Set
5 mins
3
Wall Sit
1 Set
5 Reps
4
Skater Hop
1 Set
5 Reps
5
Good Morning
2 Sets
5 Reps
@6
6
Squat (Barbell)
5 Sets
5 Reps
@6.5-7
7
Standing Calf Raise
3 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
@6.5-7
11
Farmer's Walk (Weighted)
1 Set
AMRAP
@6
12
Bulgarian Split Squat (Bodyweight)
1 Set
AMRAP
@6
13
Stretching
1 Set
10 mins
14
Hamstring Stretch with Rotation
1 Set
10 Reps
Day 1
1
Sit Up
1 Set
5 mins
2
Push Up
1 Set
5 mins
3
Front Raise
1 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
@6.5-7
6
Floor Press (Dumbbell)
1 Set
8 Reps
@6.5-7
7
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@6.5
8
Skull Crusher
2 Sets
5 Reps
@6.5-7
9
Pendlay Row
4 Sets
5 Reps
@6.5
10
Dumbbell Row
2 Sets
8 Reps
@6.5-7
11
Pull-Up (Bodyweight)
1 Set
AMRAP
@6
12
Chin-Up (Bodyweight)
1 Set
AMRAP
@6
13
Dumbbell Bench Pullover
1 Set
10 Reps
@6
14
Incline Curl (Dumbbell)
2 Sets
10 Reps
@6.5
15
Reverse Bicep Curl (Dumbbell)
1 Set
10 Reps
@6.5
Day 3
1
Jog
1 Set
10 mins
2
Push Up
1 Set
5-8 mins
3
Sit Up
1 Set
2 mins
4
Larsen Press (Barbell)
3 Sets
5 Reps
@6.5-7
5
Bench Press (Close Grip)
3 Sets
5 Reps
@6.5-7
6
Bench Press (Dumbbell)
3 Sets
8 Reps
@6.5
7
Overhead Press (Dumbbell)
2 Sets
10 Reps
@6.5
8
Tricep Extension (Barbell)
2 Sets
10 Reps
@6.5
9
Reverse Wrist Curl (Barbell)
2 Sets
10 Reps
@6.5
10
Standing Shoulder Press (Dumbbell)
3 Sets
5 Reps
@6.5
11
Lateral Raise (Dumbbell)
3 Sets
5 Reps
@6.5
12
Bent Over Row (Dumbbell)
2 Sets
10 Reps
@6.5
13
Dead Hang
1 Set
10 mins
14
Hammer Curl
2 Sets
5 Reps
@6.5
15
Skull Crusher
2 Sets
10 Reps
@6.5
16
Suitcase Carry
2 Sets
5 mins
17
Pull-Up (Weighted)
1 Set
AMRAP
@6.5
Day 4
1
Jog
1 Set
10 mins
2
Bear Crawl
2 Sets
1-2 mins
3
Walking Lunge
1 Set
2 mins
4
Squat (Paused)
5 Sets
5 Reps
@6.5-7
5
Sumo Deadlift (Paused)
5 Sets
5 Reps
@6.5-7
6
Hip Thrust (Barbell)
2 Sets
8 Reps
@6.5
7
Box Squat (Barbell)
2 Sets
8 Reps
@6.5
8
Wide Grip Rear Pull-Up
3 Sets
5 Reps
@6.5
9
Glute Bridge (Dumbbell)
1 Set
5 mins
10
Zercher Squat (Barbell)
3 Sets
4 Reps
@6.5
11
Knee Raise (Captain's Chair)
1 Set
AMRAP
12
Bulgarian Split Squat (Bodyweight)
1 Set
AMRAP
Day 1
1
Sit Up
1 Set
5 mins
2
Push Up
1 Set
5 mins
3
Front Raise
1 Set
10 Reps
@6.5-7.5
4
One Arm Lateral Raise (Dumbbell)
1 Set
5 Reps
@6.5-7.5
5
Bench Press (Paused)
5 Sets
5 Reps
@7
6
Floor Press (Dumbbell)
1 Set
8 Reps
@6.5-7.5
7
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@7
8
Skull Crusher
2 Sets
5 Reps
@6.5-7.5
9
Pendlay Row
4 Sets
5 Reps
@7
10
Dumbbell Row
2 Sets
8 Reps
@6.5-7.5
11
Pull-Up (Bodyweight)
1 Set
AMRAP
@7
12
Chin-Up (Bodyweight)
1 Set
AMRAP
@7
13
Dumbbell Bench Pullover
1 Set
10 Reps
@7
14
Incline Curl (Dumbbell)
2 Sets
10 Reps
@7
15
Reverse Bicep Curl (Dumbbell)
1 Set
10 Reps
@7
Day 2
1
Jog
1 Set
15-20 mins
2
Lunge (Bodyweight)
1 Set
5 mins
3
Wall Sit
1 Set
5 Reps
4
Skater Hop
1 Set
5 Reps
5
Good Morning
2 Sets
5 Reps
@7
6
Squat (Barbell)
5 Sets
5 Reps
@7
7
Standing Calf Raise
3 Sets
10 Reps
@7
8
Walking Lunge (Dumbbell)
1 Set
5-10 Reps
@7
9
Glute Bridge (Bodyweight)
1 Set
20 Reps
10
Sumo Deadlift (Barbell)
5 Sets
5 Reps
@7
11
Farmer's Walk (Weighted)
1 Set
AMRAP
@7
12
Bulgarian Split Squat (Bodyweight)
1 Set
AMRAP
@7
13
Stretching
1 Set
10 mins
14
Hamstring Stretch with Rotation
1 Set
10 Reps
Day 3
1
Jog
1 Set
10 mins
2
Push Up
1 Set
5-8 mins
3
Sit Up
1 Set
2 mins
4
Larsen Press (Barbell)
3 Sets
5 Reps
@7
5
Bench Press (Close Grip)
3 Sets
5 Reps
@7
6
Bench Press (Dumbbell)
3 Sets
8 Reps
@7
7
Overhead Press (Dumbbell)
2 Sets
10 Reps
@7
8
Tricep Extension (Barbell)
2 Sets
10 Reps
@7
9
Reverse Wrist Curl (Barbell)
2 Sets
10 Reps
@7
10
Standing Shoulder Press (Dumbbell)
3 Sets
5 Reps
@7
11
Lateral Raise (Dumbbell)
3 Sets
5 Reps
@7
12
Bent Over Row (Dumbbell)
2 Sets
10 Reps
@7
13
Dead Hang
1 Set
10 mins
14
Hammer Curl
2 Sets
5 Reps
@7
15
Skull Crusher
2 Sets
10 Reps
@7
16
Suitcase Carry
2 Sets
5 mins
17
Pull-Up (Weighted)
1 Set
AMRAP
@7
Day 4
1
Jog
1 Set
10 mins
2
Bear Crawl
2 Sets
1-2 mins
3
Walking Lunge
1 Set
2 mins
4
Squat (Paused)
5 Sets
5 Reps
@7
5
Sumo Deadlift (Paused)
5 Sets
5 Reps
@7
6
Hip Thrust (Barbell)
2 Sets
8 Reps
@7
7
Box Squat (Barbell)
2 Sets
8 Reps
@7
8
Wide Grip Rear Pull-Up
3 Sets
5 Reps
@7
9
Glute Bridge (Dumbbell)
1 Set
5 mins
10
Zercher Squat (Barbell)
3 Sets
4 Reps
@7
11
Knee Raise (Captain's Chair)
1 Set
AMRAP
12
Bulgarian Split Squat (Bodyweight)
2 Sets
AMRAP
Day 1
1
Sit Up
1 Set
5 mins
2
Push Up
1 Set
5 mins
3
Front Raise
1 Set
10 Reps
@7-8
4
One Arm Lateral Raise (Dumbbell)
1 Set
5 Reps
@7-8
5
Bench Press (Paused)
3 Sets
2 Sets
5 Reps
3 Reps
@7.5
@8
6
Floor Press (Dumbbell)
1 Set
8 Reps
@7-8
7
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5 Reps
3 Reps
@7.5
@8
8
Skull Crusher
2 Sets
5 Reps
@7-8
9
Pendlay Row
3 Sets
1 Set
5 Reps
3 Reps
@7.5
@8
10
Dumbbell Row
2 Sets
8 Reps
@7-8
11
Pull-Up (Bodyweight)
1 Set
AMRAP
@7.5
12
Chin-Up (Bodyweight)
1 Set
AMRAP
@7.5
13
Dumbbell Bench Pullover
1 Set
10 Reps
@7.5
14
Incline Curl (Dumbbell)
2 Sets
10 Reps
@7.5
15
Reverse Bicep Curl (Dumbbell)
1 Set
10 Reps
@7.5
Day 2
1
Jog
1 Set
15-20 mins
2
Lunge (Bodyweight)
1 Set
5 mins
3
Wall Sit
1 Set
5 Reps
4
Skater Hop
1 Set
5 Reps
5
Good Morning
2 Sets
5 Reps
@7.5
6
Squat (Barbell)
3 Sets
2 Sets
5 Reps
3 Reps
@7.5
@8
7
Standing Calf Raise
3 Sets
10 Reps
@7.5
8
Walking Lunge (Dumbbell)
1 Set
5-10 Reps
@7.5
9
Glute Bridge (Bodyweight)
1 Set
20 Reps
10
Sumo Deadlift (Barbell)
3 Sets
2 Sets
5 Reps
3 Reps
@7.5
@8
11
Farmer's Walk (Weighted)
1 Set
AMRAP
@7.5
12
Bulgarian Split Squat (Bodyweight)
1 Set
AMRAP
@7.5
13
Stretching
1 Set
10 mins
14
Hamstring Stretch with Rotation
1 Set
10 Reps
Day 3
1
Jog
1 Set
10 mins
2
Push Up
1 Set
5-8 mins
3
Sit Up
1 Set
2 mins
4
Larsen Press (Barbell)
2 Sets
1 Set
5 Reps
3 Reps
@7.5
@8
5
Bench Press (Close Grip)
2 Sets
1 Set
5 Reps
3 Reps
@7.5
@8
6
Bench Press (Dumbbell)
2 Sets
1 Set
8 Reps
6 Reps
@7.5
@8
7
Overhead Press (Dumbbell)
2 Sets
10 Reps
@7.5
8
Tricep Extension (Barbell)
2 Sets
10 Reps
@7.5
9
Reverse Wrist Curl (Barbell)
2 Sets
10 Reps
@7.5
10
Standing Shoulder Press (Dumbbell)
2 Sets
1 Set
5 Reps
3 Reps
@7.5
@6.5
11
Lateral Raise (Dumbbell)
3 Sets
5 Reps
@7.5
12
Bent Over Row (Dumbbell)
2 Sets
10 Reps
@7.5
13
Dead Hang
1 Set
10 mins
14
Hammer Curl
2 Sets
5 Reps
@7.5
15
Skull Crusher
2 Sets
10 Reps
@7.5
16
Suitcase Carry
2 Sets
5 mins
17
Pull-Up (Weighted)
1 Set
AMRAP
@6
Day 4
1
Jog
1 Set
10 mins
2
Bear Crawl
2 Sets
1-2 mins
3
Walking Lunge
1 Set
2 mins
4
Squat (Paused)
3 Sets
2 Sets
5 Reps
3 Reps
@7.5
@8
5
Sumo Deadlift (Paused)
3 Sets
2 Sets
5 Reps
3 Reps
@7.5
@8
6
Hip Thrust (Barbell)
2 Sets
8 Reps
@7.5
7
Box Squat (Barbell)
2 Sets
8 Reps
@7.5
8
Wide Grip Rear Pull-Up
3 Sets
5 Reps
@7.5
9
Glute Bridge (Dumbbell)
1 Set
5 mins
10
Zercher Squat (Barbell)
2 Sets
1 Set
4 Reps
2 Reps
@7.5
@8
11
Knee Raise (Captain's Chair)
1 Set
AMRAP
12
Bulgarian Split Squat (Bodyweight)
1 Set
AMRAP
Day 1
1
Sit Up
1 Set
5 mins
2
Push Up
1 Set
5 mins
3
Front Raise
1 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
@6.5-7
6
Floor Press (Dumbbell)
1 Set
8 Reps
@6.5-7
7
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@6.5
8
Skull Crusher
2 Sets
5 Reps
@6.5-7
9
Pendlay Row
4 Sets
5 Reps
@6.5
10
Dumbbell Row
2 Sets
8 Reps
@6.5-7
11
Pull-Up (Bodyweight)
1 Set
AMRAP
@6
12
Chin-Up (Bodyweight)
1 Set
AMRAP
@6
13
Dumbbell Bench Pullover
1 Set
10 Reps
@6
14
Incline Curl (Dumbbell)
2 Sets
10 Reps
@6.5
15
Reverse Bicep Curl (Dumbbell)
1 Set
10 Reps
@6.5
Day 2
1
Jog
1 Set
15-20 mins
2
Lunge (Bodyweight)
1 Set
5 mins
3
Wall Sit
1 Set
5 Reps
4
Skater Hop
1 Set
5 Reps
5
Good Morning
2 Sets
5 Reps
@6
6
Squat (Barbell)
5 Sets
5 Reps
@6.5-7
7
Standing Calf Raise
3 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
@6.5-7
11
Farmer's Walk (Weighted)
1 Set
AMRAP
@6
12
Bulgarian Split Squat (Bodyweight)
1 Set
AMRAP
@6
13
Stretching
1 Set
10 mins
14
Hamstring Stretch with Rotation
1 Set
10 Reps
Day 3
1
Jog
1 Set
10 mins
2
Push Up
1 Set
5-8 mins
3
Sit Up
1 Set
2 mins
4
Larsen Press (Barbell)
3 Sets
5 Reps
@6.5-7
5
Bench Press (Close Grip)
3 Sets
5 Reps
@6.5-7
6
Bench Press (Dumbbell)
3 Sets
8 Reps
@6.5
7
Overhead Press (Dumbbell)
2 Sets
10 Reps
@6.5
8
Tricep Extension (Barbell)
2 Sets
10 Reps
@6.5
9
Reverse Wrist Curl (Barbell)
2 Sets
10 Reps
@6.5
10
Standing Shoulder Press (Dumbbell)
3 Sets
5 Reps
@6.5
11
Lateral Raise (Dumbbell)
3 Sets
5 Reps
@6.5
12
Bent Over Row (Dumbbell)
2 Sets
10 Reps
@6.5
13
Dead Hang
1 Set
10 mins
14
Hammer Curl
2 Sets
5 Reps
@6.5
15
Skull Crusher
2 Sets
10 Reps
@6.5
16
Suitcase Carry
2 Sets
5 mins
17
Pull-Up (Weighted)
1 Set
AMRAP
@6.5
Day 4
1
Jog
1 Set
10 mins
2
Bear Crawl
2 Sets
1-2 mins
3
Walking Lunge
1 Set
2 mins
4
Squat (Paused)
5 Sets
5 Reps
@6.5-7
5
Sumo Deadlift (Paused)
5 Sets
5 Reps
@6.5-7
6
Hip Thrust (Barbell)
2 Sets
8 Reps
@6.5
7
Box Squat (Barbell)
2 Sets
8 Reps
@6.5
8
Wide Grip Rear Pull-Up
3 Sets
5 Reps
@6.5
9
Glute Bridge (Dumbbell)
1 Set
5 mins
10
Zercher Squat (Barbell)
3 Sets
4 Reps
@6.5
11
Knee Raise (Captain's Chair)
1 Set
AMRAP
12
Bulgarian Split Squat (Bodyweight)
1 Set
AMRAP
Day 1
1
Push Up
1 Set
10 Reps
2
Dip (Bodyweight)
1 Set
10 Reps
3
Dumbbell Row
2 Sets
10 Reps
4
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
1 Reps
1 Reps
1 Reps
1 Reps
@6
@7
@7.5
@8
@8.5
@9
@10
Day 2
1
Jumping Jack
1 Set
10 mins
2
Reverse Plank
1 Set
5 mins
3
Dip (Bodyweight)
1 Set
5 mins
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
1 Reps
1 Reps
1 Reps
1 Reps
@6
@7
@7.5
@8
@8.5
@9
@10
Day 3
1
Wall Sit
1 Set
8 mins
2
Skater Hop
1 Set
5 Reps
3
Good Morning
2 Sets
5 Reps
@6
4
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
1 Reps
1 Reps
1 Reps
1 Reps
@6
@7
@7.5
@8
@8.5
@9
@10
Day 4
1
Superman
1 Set
5 mins
2
Good Morning
2 Sets
5 Reps
@6
3
Hip Bridge March
1 Set
5 mins
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
1 Reps
1 Reps
1 Reps
1 Reps
@6
@7
@7.5
@8
@8.5
@9
@10