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SBD PowerBuild 3x

by Mamurjon Olimov
6 athletes joined

Program Description

The purpose of SBD PowerBuild 3x is to maximize both strength and muscular size using an efficient, focused 3x/week structure built around the squat, bench, and deadlift.

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 07, 2025 03:42
  • Last Edited
    Jul 21, 2025 06:02

Summary

Unleash your strength with the SBD PowerBuild 3x program, a comprehensive 6-week training plan designed for serious lifters. This program focuses on building power and muscle through a structured three-day split, emphasizing squats, bench presses, and deadlifts. Each session incorporates a mix of compound and accessory movements to maximize gains and improve overall performance. Get ready to push your limits and transform your physique with targeted workouts that fit seamlessly into your busy schedule!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.1%
Hamstrings
10.7%
Triceps
9.7%
Chest
9.2%
Glutes
9.1%
Front Delts
9%
Middle Delts
6.9%
Biceps
6.9%
Upper Back
5.6%
Abs
5.3%
Lats
5.2%
Lower Back
5%
Calves
3%
Adductors
1.3%
Forearms
1.2%
Rear Delts
0.5%
Abductors
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
5 reps
75%
2
Front Squat (Barbell)
3
8 reps
65%
3
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Reverse Abs Crunch (Bodyweight)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
4 reps
80%
2
Leg Press
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Hanging Leg Raise
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
85%
2
Hip Thrust (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
3
Leg Extension
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Reverse Abs Crunch (Bodyweight)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2 reps
90%
2
Front Squat (Barbell)
3
8 reps
65%
3
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Reverse Abs Crunch (Bodyweight)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
4 reps
80%
2
Front Squat (Barbell)
3
8 reps
65%
3
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Reverse Abs Crunch (Bodyweight)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
2 reps
92.5%
2
Leg Press
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Hip Thrust (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Leg Curl
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Reverse Abs Crunch (Bodyweight)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Skull Crusher (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
80%
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Cable Crossover
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
8 reps
RPE 10
6
Bicep Curl (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Overhead Press (Dumbbell)
3
8 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
90%
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Cable Crossover
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Skull Crusher (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
8 reps
RPE 10
6
Bicep Curl (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
80%
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Overhead Press (Barbell)
3
6 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Bicep Curl (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2 reps
92.5%
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Fly (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Skull Crusher (Barbell)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Tricep Pushdown (Cable)
2
8 reps
RPE 10
6
Incline Curl (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
3
T-Bar Row
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Seated Row (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Shoulder Press (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
80%
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Shoulder Press (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Back Extension (Weighted)
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Seated Wide-Grip Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Pull-Up (Bodyweight)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
6
Shoulder Press (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
7
Reverse Abs Crunch (Bodyweight)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
90%
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
3
T-Bar Row
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Shoulder Press (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Back Extension (Weighted)
2
1
8 reps
8 reps
RPE 8
RPE 9
3
T-Bar Row
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Seated Row (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Shoulder Press (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
92.5%
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Chest Supported Row (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
4
Pull-Up (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 10
5
Shoulder Press (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Squat (Low Bar)
4 Sets
5 Reps
75%
2
Front Squat (Barbell)
3 Sets
8 Reps
65%
3
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
4
Leg Curl
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
5
Standing Calf Raise
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
6
Reverse Abs Crunch (Bodyweight)
2 Sets
12 Reps
@10
Day 2
1
Bench Press (Barbell)
4 Sets
5 Reps
75%
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
3
Chest Fly (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
4
Skull Crusher (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
5
Tricep Pushdown (Cable)
2 Sets
8 Reps
@10
6
Incline Curl (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
Day 3
1
Deadlift (Barbell)
4 Sets
5 Reps
75%
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9
3
T-Bar Row
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
4
Seated Row (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
5
Shoulder Press (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
7
Hammer Curl (Dumbbell)
2 Sets
10 Reps
@10