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SBD PowerBuild 3x

by Mamurjon Olimov
3 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
    Jun 07, 2025 05:13
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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