Empire’s SBD Linear Powerlifting Program: Block 1

by Jonah B.

10 athletes joined

5.0

(1 rating)

Program Description

In Block 1, the focus is on building a solid foundation with moderate intensity and volume. This block sets the stage for progressive intensity increases in subsequent blocks, ensuring proper technique and muscle adaptation. Increase or decrease the percentage by 5 when necessary. In the spots with no percentage pick your own weight. If the reps column is empty then go to failure.

Program Overview

Level
Intermediate, Novice
Goal
Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Jul 29, 2024 07:45
Last Edited
Oct 19, 2024 05:17

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Belt Squat

12 reps

60%

Leg Extension

15 reps

55%

Bench Press (Dumbbell)

8 reps

60%

Chest Fly (Cable)

15 reps

Lateral Raise (Dumbbell)

Day 1

Belt Squat

12 reps

65%

Leg Extension

15 reps

60%

Bench Press (Dumbbell)

8 reps

65%

Chest Fly (Cable)

15 reps

Lateral Raise (Dumbbell)

Day 1

Belt Squat

12 reps

70%

Leg Extension

15 reps

65%

Bench Press (Dumbbell)

8 reps

70%

Chest Fly (Cable)

15 reps

Lateral Raise (Dumbbell)

Day 1

Belt Squat

12 reps

75%

Leg Extension

15 reps

70%

Bench Press (Dumbbell)

8 reps

75%

Chest Fly (Cable)

15 reps

Lateral Raise (Dumbbell)

Day 2

Banded or Chained Bench Press

5 reps

65%

Incline Bench Press (Barbell)

8 reps

60%

Seated Shoulder Press (Dumbbell)

20 reps

Bicep Curl (EZ Bar)

12 reps

Tricep Kickback

12 reps

Day 2

Banded or Chained Bench Press

5 reps

70%

Incline Bench Press (Barbell)

8 reps

65%

Seated Shoulder Press (Dumbbell)

20 reps

Bicep Curl (EZ Bar)

12 reps

Tricep Kickback

12 reps

Day 2

Banded or Chained Bench Press

5 reps

75%

Incline Bench Press (Barbell)

8 reps

70%

Seated Shoulder Press (Dumbbell)

20 reps

Bicep Curl (EZ Bar)

12 reps

Tricep Kickback

12 reps

Day 2

Banded or Chained Bench Press

5 reps

80%

Incline Bench Press (Barbell)

8 reps

75%

Seated Shoulder Press (Dumbbell)

20 reps

Bicep Curl (EZ Bar)

12 reps

Tricep Kickback

12 reps

Day 3

Leg Press

5 reps

70%

Hip Thrust (Barbell)

8 reps

60%

Hammer Curl (Cable)

12 reps

50%

Chest Press (Machine)

8 reps

65%

Lat Pulldown

10 reps

Seated Row (Cable)

10 reps

Day 3

Leg Press

5 reps

75%

Hip Thrust (Barbell)

8 reps

65%

Hammer Curl (Cable)

12 reps

55%

Chest Press (Machine)

8 reps

70%

Lat Pulldown

10 reps

Seated Row (Cable)

10 reps

Day 3

Leg Press

5 reps

80%

Hip Thrust (Barbell)

8 reps

70%

Hammer Curl (Cable)

12 reps

60%

Chest Press (Machine)

8 reps

75%

Lat Pulldown

10 reps

Seated Row (Cable)

10 reps

Day 3

Leg Press

5 reps

85%

Hip Thrust (Barbell)

8 reps

75%

Hammer Curl (Cable)

12 reps

65%

Chest Press (Machine)

8 reps

80%

Lat Pulldown

10 reps

Seated Row (Cable)

10 reps

Day 1

Belt Squat

4 Sets

12 Reps

60%

Leg Extension

3 Sets

15 Reps

55%

Bench Press (Dumbbell)

3 Sets

8 Reps

60%

Chest Fly (Cable)

2 Sets

15 Reps

Lateral Raise (Dumbbell)

2 Sets

Day 2

Banded or Chained Bench Press

5 Sets

5 Reps

65%

Incline Bench Press (Barbell)

4 Sets

8 Reps

60%

Seated Shoulder Press (Dumbbell)

2 Sets

20 Reps

Bicep Curl (EZ Bar)

3 Sets

12 Reps

Tricep Kickback

3 Sets

12 Reps

Day 3

Leg Press

5 Sets

5 Reps

70%

Hip Thrust (Barbell)

4 Sets

8 Reps

60%

Hammer Curl (Cable)

3 Sets

12 Reps

50%

Chest Press (Machine)

3 Sets

8 Reps

65%

Lat Pulldown

3 Sets

10 Reps

Seated Row (Cable)

3 Sets

10 Reps

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

5.00 / 5

Jonah B.Age 17, Man

5 months ago

4 years of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

It was great I had a lot of fun running this program