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BoostcampPNG

Judah’s SBD

by Hadrian

Program Description

Novice-friendly SBD builder

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting, Athletics
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 21, 2025 10:00
  • Last Edited
    Jun 27, 2025 08:10
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
4
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
5
Tricep Pushdown (Cable)
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 9
4
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
5
Tricep Pushdown (Cable)
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5 reps
5 reps
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9
4
Pec Deck (Machine)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
1
6-8 reps
6-8 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2 reps
2 reps
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
4-6 reps
RPE 9
4
Pec Deck (Machine)
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Tricep Pushdown (Cable)
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 9
2
Leg Press
2
10-12 reps
RPE 9
3
Leg Extension
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 9
2
Leg Press
2
10-12 reps
RPE 9
3
Leg Extension
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 8.5
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 9
2
Leg Press
2
6-8 reps
RPE 9
3
Leg Extension
2
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
1
6-8 reps
6-8 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
RPE 9
2
Leg Press
2
4-6 reps
RPE 9
3
Leg Extension
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
1
2
1
6-8 reps
6-8 reps
6-8 reps
RPE 8.5
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 7
2
Shoulder Press (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
15-20 reps
RPE 9
RPE 10
RPE 10
5
Reverse Pec Deck
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
15-20 reps
15-20 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 7
2
Shoulder Press (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
15-20 reps
RPE 9
RPE 10
RPE 10
5
Reverse Pec Deck
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
15-20 reps
15-20 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 7
2
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
1
10-12 reps
10-12 reps
15-20 reps
RPE 9
RPE 10
RPE 10
5
Reverse Pec Deck
1
1
10-12 reps
12-15 reps
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
15-20 reps
15-20 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 7
2
Shoulder Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
2
1
8-10 reps
10-12 reps
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
1
8-10 reps
8-10 reps
10-12 reps
RPE 9
RPE 10
RPE 10
5
Reverse Pec Deck
1
1
8-10 reps
10-12 reps
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
15-20 reps
15-20 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Decline Crunch
2
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6 reps
6 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Decline Crunch
2
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3 reps
3 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Lat Pulldown
2
2
6-8 reps
8-10 reps
RPE 9
RPE 10
4
Decline Crunch
2
1
AMRAP
AMRAP
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
2 reps
2 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
4-6 reps
6-8 reps
6-8 reps
RPE 9
RPE 9
RPE 10
3
Lat Pulldown
1
1
2
4-6 reps
6-8 reps
6-8 reps
RPE 9
RPE 9
RPE 10
4
Decline Crunch
2
1
AMRAP
AMRAP
RPE 9
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
2
Incline Bench Press (Smith Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
@9
4
Pec Deck (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9.5
@10
5
Tricep Pushdown (Cable)
1 Set
2 Sets
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8.5
@9
@10
Day 2
1
Squat (Barbell)
3 Sets
8-10 Reps
@9
2
Leg Press
2 Sets
10-12 Reps
@9
3
Leg Extension
3 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4
Bicep Curl (EZ Bar)
1 Set
2 Sets
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8.5
@9
@10
Day 3
1
Bench Press (Barbell)
2 Sets
6 Reps
@7
2
Shoulder Press (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
15-20 Reps
@9
@10
@10
5
Reverse Pec Deck
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Calf Raise (Leg Press)
1 Set
1 Set
15-20 Reps
15-20 Reps
@9.5
@10
Day 4
1
Deadlift (Barbell)
2 Sets
1 Set
6 Reps
6 Reps
@8
@9
2
Chest Supported Row (Machine)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Lat Pulldown
2 Sets
2 Sets
10-12 Reps
10-12 Reps
@9
@10
4
Decline Crunch
2 Sets
1 Set
AMRAP
AMRAP
@9
@10