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BoostcampPNG

Andrew’s SBD Progression

by Hadrian
1 athletes joined

Program Description

Build squat, bench, and deadlift

Program Overview

  • Level
    Novice, Advanced, Intermediate
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 20, 2025 09:53
  • Last Edited
    Apr 20, 2025 10:27
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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
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 6
2
Leg Extension
3
2
10-15 reps
6-8 reps
-
-
3
Hip Abductor (Machine)
2
1
10-15 reps
15-20 reps
-
-
4
Hip Adductor (Machine)
2
1
10-15 reps
15-20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 6
2
Leg Extension
3
2
10-15 reps
6-8 reps
-
-
3
Hip Abductor (Machine)
2
1
10-15 reps
15-20 reps
-
-
4
Hip Adductor (Machine)
2
1
10-15 reps
15-20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 6
2
Leg Extension
3
2
10-15 reps
6-8 reps
-
-
3
Hip Abductor (Machine)
2
1
10-15 reps
15-20 reps
-
-
4
Hip Adductor (Machine)
2
1
10-15 reps
15-20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 6
2
Leg Extension
3
2
10-15 reps
6-8 reps
-
-
3
Hip Abductor (Machine)
2
1
10-15 reps
15-20 reps
-
-
4
Hip Adductor (Machine)
2
1
10-15 reps
15-20 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
2
6-8 reps
8-10 reps
-
-
3
Hip Abductor (Machine)
2
1
8-10 reps
10-15 reps
-
-
4
Hip Adductor (Machine)
2
1
8-10 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
2
6-8 reps
8-10 reps
-
-
3
Hip Abductor (Machine)
2
1
8-10 reps
10-15 reps
-
-
4
Hip Adductor (Machine)
2
1
8-10 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
2
6-8 reps
8-10 reps
-
-
3
Hip Abductor (Machine)
2
1
8-10 reps
10-15 reps
-
-
4
Hip Adductor (Machine)
2
1
8-10 reps
10-15 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Extension
3
2
6-8 reps
8-10 reps
-
-
3
Hip Abductor (Machine)
2
1
8-10 reps
10-15 reps
-
-
4
Hip Adductor (Machine)
2
1
8-10 reps
10-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Bench Press (Dumbbell)
2
2
4-6 reps
6-8 reps
-
-
3
Pec Fly (Dumbbell)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Bench Press (Dumbbell)
2
2
4-6 reps
6-8 reps
-
-
3
Pec Fly (Dumbbell)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Bench Press (Dumbbell)
2
2
4-6 reps
6-8 reps
-
-
3
Pec Fly (Dumbbell)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Bench Press (Dumbbell)
2
2
4-6 reps
6-8 reps
-
-
3
Pec Fly (Dumbbell)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
2
4-6 reps
6-8 reps
-
-
3
Chest Fly (Cable)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
2
4-6 reps
6-8 reps
-
-
3
Chest Fly (Cable)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
2
4-6 reps
6-8 reps
-
-
3
Chest Fly (Cable)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
2
4-6 reps
6-8 reps
-
-
3
Chest Fly (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
8 reps
4 reps
2 reps
RPE 6
RPE 8
RPE 9
2
T-Bar Row
2
2
6-8 reps
10-15 reps
-
-
3
Lat Pulldown
2
2
6-8 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
8 reps
4 reps
2 reps
RPE 6
RPE 8
RPE 9
2
T-Bar Row
2
2
6-8 reps
10-15 reps
-
-
3
Lat Pulldown
2
2
6-8 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
8 reps
4 reps
2 reps
RPE 6
RPE 8
RPE 9
2
T-Bar Row
2
2
6-8 reps
10-15 reps
-
-
3
Lat Pulldown
2
2
6-8 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
8 reps
4 reps
2 reps
RPE 6
RPE 8
RPE 9
2
T-Bar Row
2
2
6-8 reps
10-15 reps
-
-
3
Lat Pulldown
2
2
6-8 reps
10-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
8 reps
4 reps
2 reps
RPE 9
RPE 8
RPE 6
2
T-Bar Row
1
1
6-8 reps
8-10 reps
-
-
3
Lat Pulldown
1
1
6-8 reps
10-15 reps
-
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Face Pull
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
8 reps
4 reps
2 reps
RPE 9
RPE 8
RPE 6
2
T-Bar Row
1
1
6-8 reps
8-10 reps
-
-
3
Lat Pulldown
1
1
6-8 reps
10-15 reps
-
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Face Pull
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
8 reps
4 reps
2 reps
RPE 9
RPE 8
RPE 6
2
T-Bar Row
1
1
6-8 reps
8-10 reps
-
-
3
Lat Pulldown
1
1
6-8 reps
10-15 reps
-
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Face Pull
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1
8 reps
4 reps
2 reps
RPE 9
RPE 8
RPE 6
2
T-Bar Row
1
1
6-8 reps
8-10 reps
-
-
3
Lat Pulldown
1
1
6-8 reps
10-15 reps
-
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Face Pull
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 9
2
Lying Hamstring Curl
2
2
10-15 reps
15-20 reps
-
-
3
Seated Hamstring Curl
2
2
10-15 reps
15-20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 9
2
Lying Hamstring Curl
2
2
10-15 reps
15-20 reps
-
-
3
Seated Hamstring Curl
2
2
10-15 reps
15-20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 9
2
Lying Hamstring Curl
2
2
10-15 reps
15-20 reps
-
-
3
Seated Hamstring Curl
2
2
10-15 reps
15-20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 9
2
Lying Hamstring Curl
2
2
10-15 reps
15-20 reps
-
-
3
Seated Hamstring Curl
2
2
10-15 reps
15-20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Lying Hamstring Curl
2
2
10-15 reps
15-20 reps
-
-
3
Seated Hamstring Curl
2
2
10-15 reps
15-20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Lying Hamstring Curl
2
2
10-15 reps
15-20 reps
-
-
3
Seated Hamstring Curl
2
2
10-15 reps
15-20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Lying Hamstring Curl
2
2
10-15 reps
15-20 reps
-
-
3
Seated Hamstring Curl
2
2
10-15 reps
15-20 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
RPE 8
2
Lying Hamstring Curl
2
2
10-15 reps
15-20 reps
-
-
3
Seated Hamstring Curl
2
2
10-15 reps
15-20 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8
2
Upright Row (Barbell)
2
1
6-8 reps
10-15 reps
-
-
3
Lateral Raise (Dumbbell)
2
2
8-10 reps
10-15 reps
-
-
4
Face Pull
1
1
10-15 reps
15-20 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8
2
Upright Row (Barbell)
2
1
6-8 reps
10-15 reps
-
-
3
Lateral Raise (Dumbbell)
2
2
8-10 reps
10-15 reps
-
-
4
Face Pull
1
1
10-15 reps
15-20 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8
2
Upright Row (Barbell)
2
1
6-8 reps
10-15 reps
-
-
3
Lateral Raise (Dumbbell)
2
2
8-10 reps
10-15 reps
-
-
4
Face Pull
1
1
10-15 reps
15-20 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8
2
Upright Row (Barbell)
2
1
6-8 reps
10-15 reps
-
-
3
Lateral Raise (Dumbbell)
2
2
8-10 reps
10-15 reps
-
-
4
Face Pull
1
1
10-15 reps
15-20 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 6
2
Upright Row (Barbell)
2
1
6-8 reps
10-15 reps
-
-
3
Lateral Raise (Cable)
2
2
8-10 reps
10-15 reps
-
-
4
Reverse Pec Deck
1
1
8-10 reps
10-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 6
2
Upright Row (Barbell)
2
1
6-8 reps
10-15 reps
-
-
3
Lateral Raise (Cable)
2
2
8-10 reps
10-15 reps
-
-
4
Reverse Pec Deck
1
1
8-10 reps
10-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 6
2
Upright Row (Barbell)
2
1
6-8 reps
10-15 reps
-
-
3
Lateral Raise (Cable)
2
2
8-10 reps
10-15 reps
-
-
4
Reverse Pec Deck
1
1
8-10 reps
10-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 6
2
Upright Row (Barbell)
2
1
6-8 reps
10-15 reps
-
-
3
Lateral Raise (Cable)
2
2
8-10 reps
10-15 reps
-
-
4
Reverse Pec Deck
1
1
8-10 reps
10-15 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
RPE 8
2
Bicep Curl (EZ Bar)
2
2
8-10 reps
10-15 reps
-
-
3
Tricep Pushdown (Cable)
2
2
6-8 reps
10-15 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
RPE 8
2
Bicep Curl (EZ Bar)
2
2
8-10 reps
10-15 reps
-
-
3
Tricep Pushdown (Cable)
2
2
6-8 reps
10-15 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
RPE 8
2
Bicep Curl (EZ Bar)
2
2
8-10 reps
10-15 reps
-
-
3
Tricep Pushdown (Cable)
2
2
6-8 reps
10-15 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
RPE 8
2
Bicep Curl (EZ Bar)
2
2
8-10 reps
10-15 reps
-
-
3
Tricep Pushdown (Cable)
2
2
6-8 reps
10-15 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
RPE 6
2
Preacher Curl (Dumbbell)
2
2
8-10 reps
10-15 reps
-
-
3
Tricep Pushdown (Cable)
2
2
6-8 reps
8-10 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
RPE 6
2
Preacher Curl (Dumbbell)
2
2
8-10 reps
10-15 reps
-
-
3
Tricep Pushdown (Cable)
2
2
6-8 reps
8-10 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
RPE 6
2
Preacher Curl (Dumbbell)
2
2
8-10 reps
10-15 reps
-
-
3
Tricep Pushdown (Cable)
2
2
6-8 reps
8-10 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
RPE 6
2
Preacher Curl (Dumbbell)
2
2
8-10 reps
10-15 reps
-
-
3
Tricep Pushdown (Cable)
2
2
6-8 reps
8-10 reps
-
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
8 Reps
@6
2
Leg Extension
3 Sets
2 Sets
10-15 Reps
6-8 Reps
-
-
3
Hip Abductor (Machine)
2 Sets
1 Set
10-15 Reps
15-20 Reps
-
-
4
Hip Adductor (Machine)
2 Sets
1 Set
10-15 Reps
15-20 Reps
-
-
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
@6
2
Bench Press (Dumbbell)
2 Sets
2 Sets
4-6 Reps
6-8 Reps
-
-
3
Pec Fly (Dumbbell)
4 Sets
10-15 Reps
-
Day 3
1
Deadlift (Barbell)
1 Set
2 Sets
1 Set
8 Reps
4 Reps
2 Reps
@6
@8
@9
2
T-Bar Row
2 Sets
2 Sets
6-8 Reps
10-15 Reps
-
-
3
Lat Pulldown
2 Sets
2 Sets
6-8 Reps
10-15 Reps
-
-
Day 4
1
Bench Press (Barbell)
3 Sets
4 Reps
@9
2
Lying Hamstring Curl
2 Sets
2 Sets
10-15 Reps
15-20 Reps
-
-
3
Seated Hamstring Curl
2 Sets
2 Sets
10-15 Reps
15-20 Reps
-
-
Day 5
1
Squat (Barbell)
3 Sets
4 Reps
@8
2
Upright Row (Barbell)
2 Sets
1 Set
6-8 Reps
10-15 Reps
-
-
3
Lateral Raise (Dumbbell)
2 Sets
2 Sets
8-10 Reps
10-15 Reps
-
-
4
Face Pull
1 Set
1 Set
10-15 Reps
15-20 Reps
-
-
Day 6
1
Bench Press (Barbell)
4 Sets
1 Reps
@8
2
Bicep Curl (EZ Bar)
2 Sets
2 Sets
8-10 Reps
10-15 Reps
-
-
3
Tricep Pushdown (Cable)
2 Sets
2 Sets
6-8 Reps
10-15 Reps
-
-