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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
    Jul 10, 2025 01:23

Summary

Unlock your strength potential with Judah’s SBD, a focused 5-week program designed to enhance your bench press, squat, and deadlift performance. Committing just four days a week, you'll engage in a variety of targeted exercises, including barbell lifts and machine work, to build muscle and improve technique. Each session is crafted to challenge your limits, ensuring you progress steadily towards your goals. Get ready to lift heavier and feel stronger—your transformation starts now!
Muscle Engagement
Front
Back
MuscleSet
Chest
12.8%
Quadriceps
12.4%
Triceps
11.4%
Front Delts
11%
Middle Delts
8.3%
Upper Back
6.9%
Lats
6.7%
Biceps
6.5%
Glutes
5.6%
Hamstrings
4.6%
Abs
4.5%
Rear Delts
3.3%
Calves
2.1%
Adductors
1.4%
Lower Back
1.4%
Forearms
0.8%
Abductors
0.4%
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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