logo
BoostcampPNG

SBD Linear Periodization

by Sanjaya E.P
7 athletes joined

Program Description

Powerlifting Periodization ACC SQUAT 1. Leg Press/Hack Squat or Pendulum 2. Bulgarian Split Squat 3. Leg Extension/Hip Abduction 4. Calf Rise 5. Core Training (leg raises/copen hagen plank) DEADLIFT 1. Romanian Deadlift/Bent Over Row 2. Leg Curl/Hip Adduction 3. Lat Pull Down/Cable Row 4. Hammer Curl 5. Hip Extension BENCH 1. Incline Dumble Press/Cable Fly 2. Upperback Pulldown/Cable Face Pull 3. Triceps Push Down 4. Lateral Rise/Front Rise 5. Dips Extra Pushup Pullups and Core Hope u guys enjoy!! I made this program for Dialy Routine with good fatigue management.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 20, 2025 12:31
  • Last Edited
    Apr 07, 2025 05:16
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4 reps
RPE 7
2
Squat (Barbell)
5
5 reps
65%
3
Bench Press (Barbell)
1
3 reps
RPE 7
4
Bench Press (Barbell)
3
5 reps
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 8
2
Squat (Barbell)
4
5 reps
RPE 6
3
Bench Press (Barbell)
1
2 reps
RPE 8
4
Bench Press (Barbell)
3
5 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 9-9.5
2
Squat (Barbell)
3
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)
4
5 reps
60%
3
Bench Press (Barbell)
1
2 reps
RPE 6
4
Bench Press (Barbell)
3
5 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
RPE 7
2
Deadlift (Barbell)
3
5 reps
65%
3
Overhead Press (Barbell)
1
3 reps
RPE 7
4
Overhead Press (Barbell)
3
5 reps
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 6
3
Overhead Press (Barbell)
1
2 reps
RPE 8
4
Overhead Press (Barbell)
3
5 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 9-9.5
2
Deadlift (Barbell)
3
5 reps
RPE 6
3
Overhead Press (Barbell)
1
1 reps
RPE 9-9.5
4
Overhead Press (Barbell)
3
5 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 6
2
Deadlift (Barbell)
3
5 reps
60%
3
Overhead Press (Barbell)
1
2 reps
RPE 6
4
Overhead Press (Barbell)
3
5 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4 reps
RPE 7
2
Bench Press (Barbell)
5
5 reps
65%
3
Squat (Barbell)
1
3 reps
RPE 7
4
Squat (Barbell)
3
5 reps
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 8
2
Bench Press (Barbell)
4
5 reps
RPE 6
3
Squat (Barbell)
1
2 reps
RPE 8
4
Squat (Barbell)
3
5 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 9-9.5
2
Bench Press (Barbell)
3
5 reps
RPE 6
3
Squat (Barbell)
1
1 reps
RPE 9-9.5
4
Squat (Barbell)
3
5 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
RPE 6
2
Bench Press (Barbell)
4
5 reps
60%
3
Squat (Barbell)
1
2 reps
RPE 6
4
Squat (Barbell)
3
5 reps
60%
Week 1
1 / 4 Weeks
Day 1
1
Squat (Barbell)
1 Set
4 Reps
@7
2
Squat (Barbell)
5 Sets
5 Reps
65%
3
Bench Press (Barbell)
1 Set
3 Reps
@7
4
Bench Press (Barbell)
3 Sets
5 Reps
65%
Day 2
1
Deadlift (Barbell)
1 Set
4 Reps
@7
2
Deadlift (Barbell)
3 Sets
5 Reps
65%
3
Overhead Press (Barbell)
1 Set
3 Reps
@7
4
Overhead Press (Barbell)
3 Sets
5 Reps
65%
Day 3
1
Bench Press (Barbell)
1 Set
4 Reps
@7
2
Bench Press (Barbell)
5 Sets
5 Reps
65%
3
Squat (Barbell)
1 Set
3 Reps
@7
4
Squat (Barbell)
3 Sets
5 Reps
65%