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SBD Linear Periodization

by EliteVSOP
7 athletes joined

Program Description

Powerlifting Periodization ACC Day 1 1. DB Bench Press 2. Cable Chest Fly 3. Dips 4. Single Push Down 5. Hamstring Curl 6. Core/Plank Day 2 1. Back Ext 2. Chest fly 3. Lat Pulldown 4. Tricep Push Down 5. Bicep Curl 6. Adductor & Calf Day 3 1. Pendulum Squat 2. Hip Trust 3. Lat Pulldown 4. Cable Row 5. Bicept Curl 6. Lateral Rise Extra Pushup Pullups and Core Hope u guys enjoy!! I made this Program for busy people and good fatigue management to build your own strength.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 20, 2025 12:31
  • Last Edited
    Aug 25, 2025 11:11

Summary

Elevate your strength training with the SBD Linear Periodization program, a focused 4-week journey designed for serious lifters. Comprising three sessions per week, this program emphasizes progressive overload through barbell exercises like squats and bench presses, ensuring you build both muscle and power effectively. Each workout is structured to push your limits, with varying intensities tailored to maximize gains. Get ready to transform your lifts and achieve your fitness goals with confidence!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
RPE 7
2
Squat (Barbell)
3
5 reps
73%
3
Bench Press (Barbell)
1
4 reps
RPE 7
4
Bench Press (Barbell)
4
5 reps
73%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 8
2
Squat (Barbell)
3
5 reps
RPE 6
3
Bench Press (Barbell)
1
3 reps
RPE 8
4
Bench Press (Barbell)
4
5 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 9-9.5
2
Squat (Barbell)
2
5 reps
RPE 6
3
Bench Press (Barbell)
1
1 reps
RPE 9-9.5
4
Bench Press (Barbell)
3
5 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 6
2
Squat (Barbell)
3
5 reps
70%
3
Bench Press (Barbell)
1
2 reps
RPE 6
4
Bench Press (Barbell)
4
5 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
RPE 7
2
Deadlift (Barbell)
2
5 reps
73%
3
Overhead Press (Barbell)
1
3 reps
RPE 7
4
Overhead Press (Barbell)
2
5 reps
73%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 8
2
Deadlift (Barbell)
2
5 reps
RPE 6
3
Overhead Press (Barbell)
1
2 reps
RPE 8
4
Overhead Press (Barbell)
2
5 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9-9.5
2
Deadlift (Barbell)
1
5 reps
RPE 6
3
Overhead Press (Barbell)
1
1 reps
RPE 9-9.5
4
Overhead Press (Barbell)
1
5 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 6
2
Deadlift (Barbell)
2
5 reps
70%
3
Overhead Press (Barbell)
1
2 reps
RPE 6
4
Overhead Press (Barbell)
2
5 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 6
2
Squat (Barbell)
3
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 6
2
Squat (Barbell)
3
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 6
2
Squat (Barbell)
3
6 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
68%
2
Squat (Barbell)
3
6 reps
68%
Week 1
1 / 4 Weeks
Day 3
1
Bench Press (Barbell)
4 Sets
6 Reps
@6
2
Squat (Barbell)
3 Sets
6 Reps
@6
Day 1
1
Squat (Barbell)
1 Set
4 Reps
@7
2
Squat (Barbell)
3 Sets
5 Reps
73%
3
Bench Press (Barbell)
1 Set
4 Reps
@7
4
Bench Press (Barbell)
4 Sets
5 Reps
73%
Day 2
1
Deadlift (Barbell)
1 Set
4 Reps
@7
2
Deadlift (Barbell)
2 Sets
5 Reps
73%
3
Overhead Press (Barbell)
1 Set
3 Reps
@7
4
Overhead Press (Barbell)
2 Sets
5 Reps
73%