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BoostcampPNG

SD 6x (1)

by Apolo C.

Program Description

This program will start every workout with Squats or Deadlifts plus accesories.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 03, 2024 04:14
  • Last Edited
    Nov 20, 2024 05:06

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Tricep Pushdown (Cable)
3
6 reps
-
5
Run
8
20 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Tricep Pushdown (Cable)
3
6 reps
-
5
Run
8
20 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Tricep Pushdown (Cable)
3
6 reps
-
5
Run
8
20 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Tricep Pushdown (Cable)
3
6 reps
-
5
Run
8
20 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Tricep Pushdown (Cable)
3
6 reps
-
5
Run
8
20 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Tricep Pushdown (Cable)
3
6 reps
-
5
Run
8
20 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Tricep Pushdown (Cable)
3
6 reps
-
5
Run
8
20 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Incline Bench Press (Dumbbell)
3
6 reps
-
4
Tricep Pushdown (Cable)
3
6 reps
-
5
Run
8
20 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Barbell Row
3
6 reps
-
4
Face Pull
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Barbell Row
3
6 reps
-
4
Face Pull
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Barbell Row
3
6 reps
-
4
Face Pull
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Barbell Row
3
6 reps
-
4
Face Pull
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Barbell Row
3
6 reps
-
4
Face Pull
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Barbell Row
3
6 reps
-
4
Face Pull
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Barbell Row
3
6 reps
-
4
Face Pull
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Barbell Row
3
6 reps
-
4
Face Pull
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
3
5 reps
3 reps
-
-
3
Chest Fly (Dumbbell)
3
6 reps
-
4
Dip (Bodyweight)
5
2 reps
-
5
Run
8
20 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
3
5 reps
3 reps
-
-
3
Chest Fly (Dumbbell)
3
6 reps
-
4
Dip (Bodyweight)
5
2 reps
-
5
Run
8
20 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
3
5 reps
3 reps
-
-
3
Chest Fly (Dumbbell)
3
6 reps
-
4
Dip (Bodyweight)
5
2 reps
-
5
Run
8
20 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
3
5 reps
3 reps
-
-
3
Chest Fly (Dumbbell)
3
6 reps
-
4
Dip (Bodyweight)
5
2 reps
-
5
Run
8
20 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
3
5 reps
3 reps
-
-
3
Chest Fly (Dumbbell)
3
6 reps
-
4
Dip (Bodyweight)
5
2 reps
-
5
Run
8
20 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
3
5 reps
3 reps
-
-
3
Chest Fly (Dumbbell)
3
6 reps
-
4
Dip (Bodyweight)
5
2 reps
-
5
Run
8
20 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
3
5 reps
3 reps
-
-
3
Chest Fly (Dumbbell)
3
6 reps
-
4
Dip (Bodyweight)
5
2 reps
-
5
Run
8
20 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
3
5 reps
3 reps
-
-
3
Chest Fly (Dumbbell)
3
6 reps
-
4
Dip (Bodyweight)
5
2 reps
-
5
Run
8
20 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
2
3
5 reps
3 reps
-
-
3
Pull-Up (Bodyweight)
5
2 reps
-
4
Bicep Curl (Dumbbell)
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
2
3
5 reps
3 reps
-
-
3
Pull-Up (Bodyweight)
5
2 reps
-
4
Bicep Curl (Dumbbell)
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
2
3
5 reps
3 reps
-
-
3
Pull-Up (Bodyweight)
5
2 reps
-
4
Bicep Curl (Dumbbell)
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
2
3
5 reps
3 reps
-
-
3
Pull-Up (Bodyweight)
5
2 reps
-
4
Bicep Curl (Dumbbell)
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
2
3
5 reps
3 reps
-
-
3
Pull-Up (Bodyweight)
5
2 reps
-
4
Bicep Curl (Dumbbell)
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
2
3
5 reps
3 reps
-
-
3
Pull-Up (Bodyweight)
5
2 reps
-
4
Bicep Curl (Dumbbell)
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
2
3
5 reps
3 reps
-
-
3
Pull-Up (Bodyweight)
5
2 reps
-
4
Bicep Curl (Dumbbell)
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
2
3
5 reps
3 reps
-
-
3
Pull-Up (Bodyweight)
5
2 reps
-
4
Bicep Curl (Dumbbell)
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Bench Press (Close Grip)
3
6 reps
-
4
Skull Crusher (Barbell)
3
6 reps
-
5
Run
8
20 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Bench Press (Close Grip)
3
6 reps
-
4
Skull Crusher (Barbell)
3
6 reps
-
5
Run
8
20 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Bench Press (Close Grip)
3
6 reps
-
4
Skull Crusher (Barbell)
3
6 reps
-
5
Run
8
20 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Bench Press (Close Grip)
3
6 reps
-
4
Skull Crusher (Barbell)
3
6 reps
-
5
Run
8
20 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Bench Press (Close Grip)
3
6 reps
-
4
Skull Crusher (Barbell)
3
6 reps
-
5
Run
8
20 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Bench Press (Close Grip)
3
6 reps
-
4
Skull Crusher (Barbell)
3
6 reps
-
5
Run
8
20 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Bench Press (Close Grip)
3
6 reps
-
4
Skull Crusher (Barbell)
3
6 reps
-
5
Run
8
20 secs
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3
5 reps
3 reps
-
-
2
Bench Press (Barbell)
3
2
5 reps
3 reps
-
-
3
Bench Press (Close Grip)
3
6 reps
-
4
Skull Crusher (Barbell)
3
6 reps
-
5
Run
8
20 secs
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Pendlay Row
3
6 reps
-
4
Shrug (Dumbbell)
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Pendlay Row
3
6 reps
-
4
Shrug (Dumbbell)
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Pendlay Row
3
6 reps
-
4
Shrug (Dumbbell)
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Pendlay Row
3
6 reps
-
4
Shrug (Dumbbell)
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Pendlay Row
3
6 reps
-
4
Shrug (Dumbbell)
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Pendlay Row
3
6 reps
-
4
Shrug (Dumbbell)
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Pendlay Row
3
6 reps
-
4
Shrug (Dumbbell)
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
5 reps
3 reps
-
-
2
Overhead Press (Barbell)
3
5 reps
-
3
Pendlay Row
3
6 reps
-
4
Shrug (Dumbbell)
3
6 reps
-
5
Hanging Leg Raise
5
10 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
3 Sets
3 Sets
5 Reps
3 Reps
-
-
2
Bench Press (Barbell)
3 Sets
2 Sets
5 Reps
3 Reps
-
-
3
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
6 Reps
-
5
Run
8 Sets
20 secs
-
Day 3
1
Squat (Barbell)
3 Sets
3 Sets
5 Reps
3 Reps
-
-
2
Bench Press (Barbell)
3 Sets
3 Sets
5 Reps
3 Reps
-
-
3
Chest Fly (Dumbbell)
3 Sets
6 Reps
-
4
Dip (Bodyweight)
5 Sets
2 Reps
-
5
Run
8 Sets
20 secs
-
Day 5
1
Squat (Barbell)
3 Sets
3 Sets
5 Reps
3 Reps
-
-
2
Bench Press (Barbell)
3 Sets
2 Sets
5 Reps
3 Reps
-
-
3
Bench Press (Close Grip)
3 Sets
6 Reps
-
4
Skull Crusher (Barbell)
3 Sets
6 Reps
-
5
Run
8 Sets
20 secs
-
Day 2
1
Deadlift (Barbell)
3 Sets
3 Sets
5 Reps
3 Reps
-
-
2
Overhead Press (Barbell)
3 Sets
2 Sets
5 Reps
3 Reps
-
-
3
Barbell Row
3 Sets
6 Reps
-
4
Face Pull
3 Sets
6 Reps
-
5
Hanging Leg Raise
5 Sets
10 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
3 Sets
5 Reps
3 Reps
-
-
2
Overhead Press (Barbell)
2 Sets
3 Sets
5 Reps
3 Reps
-
-
3
Pull-Up (Bodyweight)
5 Sets
2 Reps
-
4
Bicep Curl (Dumbbell)
3 Sets
6 Reps
-
5
Hanging Leg Raise
5 Sets
10 Reps
-
Day 6
1
Deadlift (Barbell)
3 Sets
3 Sets
5 Reps
3 Reps
-
-
2
Overhead Press (Barbell)
3 Sets
5 Reps
-
3
Pendlay Row
3 Sets
6 Reps
-
4
Shrug (Dumbbell)
3 Sets
6 Reps
-
5
Hanging Leg Raise
5 Sets
10 Reps
-