Andrew’s SBD Progression

Unlock your strength potential with Andrew's SBD Progression, an 8-week program designed for serious lifters ready to elevate their squat, bench press, and deadlift. Training six days a week, this program focuses on compound movements and targeted accessory work to build muscle and enhance overall performance. With a structured approach to progressive overload, you'll push your limits and achieve new personal records. Equip yourself with a full gym and get ready to transform your lifts!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Leg Extension

Hip Abductor (Machine)

Hip Adductor (Machine)

Squat 1 & Quads

Bench Press (Barbell)

Bench Press (Dumbbell)

Pec Fly (Dumbbell)

Bench 1 & Chest

Deadlift (Barbell)

T-Bar Row

Lat Pulldown

Deadlift & Back

Lying Hamstring Curl

Seated Hamstring Curl

Bench 2 & Hamstrings

Upright Row (Barbell)

Lateral Raise (Dumbbell)

Face Pull

Squat & Shoulders

Bicep Curl (EZ Bar)

Tricep Pushdown (Cable)

Bench & Arms

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Standing Pullover (Cable)

Lateral Raise (Cable)

Reverse Pec Deck

Preacher Curl (Dumbbell)

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