Goal 200kg(SBD)
Goal to reach 200 kg SBD by end of year
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 5 | 5 reps | 75% |
| 2 | Deadlift (Barbell) | 5 | 5 reps | 70% |
| 3 | Squat (Paused) | 3 | 4 reps | 65% |
| 4 | Romanian Deadlift (Barbell) | 3 | 8 reps | — |
| 5 | Barbell Row | 3 | 8 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 5 | 5 reps | 75% |
| 2 | Bench Press (Close Grip) | 3 | 5 reps | — |
| 3 | Bench Press (Dumbbell) | 3 | 8 reps | — |
| 4 | Incline Bench Press (Barbell) | 3 | 10 reps | — |
| 5 | Tricep Pushdown (Cable) | 4 | 12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Speed Squat | 6 | 2 reps | 65% |
| 2 | Speed Deadlift | 6 | 2 reps | 60% |
| 3 | Bulgarian Split Squat (Dumbbell) | 3 | 12 reps | — |
| 4 | Pull-Up (Bodyweight) | 3 | AMRAP | — |
| 5 | Hanging Leg Raise | 4 | 15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 4 | 8 reps | 65% |
| 2 | Incline Bench Press (Barbell) | 3 | 8 reps | — |
| 3 | Barbell Row | 4 | 8 reps | — |
| 4 | Dumbbell Row | 3 | 10 reps | — |
| 5 | Lateral Raise (Dumbbell) | 4 | 12 reps | — |
| 6 | Plank | 3 | 1 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 4 | 8 reps | 60% |
| 2 | Bench Press (Barbell) | 4 | 8 reps | 60% |
| 3 | Deadlift (Barbell) | 3 | 5 reps | 65% |
| 4 | Good Morning | 3 | 10 reps | — |
| 5 | Shrug (Dumbbell) | 4 | 12 reps | — |
| 6 | Face Pull | 4 | 12 reps | — |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Goal 200kg(SBD) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Goal 200kg(SBD) is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Goal 200kg(SBD) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
