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Empire’s SBD Linear Powerlifting Program Block 3&4

by Jonah B.
6 athletes joined

Program Description

This novice to advanced level program is designed into linear block sections to make you stronger and more powerful so you can win on meet day. Learn how to auto regulate because the percentages are pretty high in these two blocks so take advantage of deload week.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 27, 2024 10:46
  • Last Edited
    Dec 20, 2024 02:38
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
85%
2
Squat (Paused)
2
2 reps
75%
3
Good Morning
3
6-8 reps
RPE 6-6.5
4
Dynamic Speed Bench
6
3 reps
45%
5
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2 reps
90%
2
Squat (Paused)
2
2 reps
80%
3
Good Morning
3
6-8 reps
RPE 6-6.5
4
Dynamic Speed Bench
6
3 reps
45%
5
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
1 reps
95%
2
Squat (Paused)
2
1 reps
85%
3
Good Morning
3
6-8 reps
RPE 7
4
Dynamic Speed Bench
6
3 reps
45%
5
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
82%
2
Squat (Paused)
2
5 reps
70%
3
Good Morning
3
6-8 reps
RPE 7
4
Dynamic Speed Bench
6
3 reps
45%
5
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
65%
2
Reverse Hyperextension
1
-
3
Dynamic Speed Bench
3
3 reps
45%
4
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
3 reps
82%
2
Squat (Paused)
2
2 reps
75%
3
Good Morning
3
6-8 reps
RPE 6-6.5
4
Dynamic Speed Bench
6
3 reps
45%
5
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
3 reps
85%
2
Squat (Paused)
2
2 reps
80%
3
Good Morning
3
6-8 reps
RPE 6-6.5
4
Dynamic Speed Bench
6
3 reps
45%
5
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2 reps
90%
2
Walkouts (Squat)
3
1 reps
-
3
Suitcase Deadlift
1
-
4
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
1 reps
95%
2
Walkouts (Squat)
3
-
3
Suitcase Deadlift
1
-
4
Plank
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
95%
2
Bicep Curl (Banded)
2
2.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Bench Press (Paused)
3
5 reps
75%
3
Bicep Curl (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
-
6
Bicep Curl (Banded)
2
2.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
90%
2
Bench Press (Paused)
3
3 reps
80%
3
Bicep Curl (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
-
6
Bicep Curl (Banded)
2
2.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
95%
2
Bench Press (Paused)
2
1 reps
85%
3
Bicep Curl (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
-
6
Bicep Curl (Banded)
2
2.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
82%
2
Bench Press (Paused)
2
5 reps
70%
3
Bicep Curl (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
-
6
Bicep Curl (Banded)
2
2.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
65%
2
Bench Press (Paused)
2
5 reps
48%
3
Bicep Curl (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
-
6
Bicep Curl (Banded)
2
2.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
78%
2
Bench Press (Paused)
3
5 reps
75%
3
Bicep Curl (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
-
6
Bicep Curl (Banded)
2
2.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
82%
2
Bench Press (Paused)
3
3 reps
80%
3
Bicep Curl (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
-
6
Bicep Curl (Banded)
2
2.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
85%
2
Isometric Holds (Bench)
3
-
3
Bicep Curl (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
-
6
Bicep Curl (Banded)
2
2.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
90%
2
Isometric Holds (Bench)
3
-
3
Bicep Curl (Cable)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
2
-
6
Bicep Curl (Banded)
2
2.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
2 reps
70%
2
Plank
1
-
3
Glute Bridge (Bodyweight)
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Deadlift (Barbell)
3
5 reps
70%
3
Barbell Row
3
6-8 reps
-
4
Reverse Hyperextension
2
-
5
Sling Shot Bench Press (Barbell)
3
3 reps
-
6
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
90%
2
Deadlift (Barbell)
2
5 reps
70%
3
Barbell Row
3
6-8 reps
-
4
Reverse Hyperextension
2
-
5
Sling Shot Bench Press (Barbell)
3
2 reps
-
6
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
82%
2
Deadlift (Barbell)
2
5 reps
64%
3
Barbell Row
3
6-8 reps
-
4
Reverse Hyperextension
2
-
5
Sling Shot Bench Press (Barbell)
3
3 reps
-
6
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1 reps
95%
2
Deadlift (Barbell)
2
5 reps
70%
3
Barbell Row
3
6-8 reps
-
4
Reverse Hyperextension
2
-
5
Sling Shot Bench Press (Barbell)
3
1 reps
-
6
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
65%
2
Reverse Hyperextension
1
-
3
Chest Press (Machine)
3
12 reps
-
4
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
85%
2
Deadlift (Barbell)
3
5 reps
70%
3
Barbell Row
3
6-8 reps
-
4
Reverse Hyperextension
2
-
5
Sling Shot Bench Press (Barbell)
3
3 reps
-
6
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
90%
2
Deadlift (Barbell)
2
5 reps
70%
3
Barbell Row
3
6-8 reps
-
4
Reverse Hyperextension
2
-
5
Sling Shot Bench Press (Barbell)
3
2 reps
-
6
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1 reps
95%
2
Deadlift (Barbell)
2
5 reps
70%
3
Barbell Row
3
6-8 reps
-
4
Reverse Hyperextension
2
-
5
Plank
1
-
6
Suitcase Carry
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
82%
2
Deadlift (Barbell)
2
5 reps
64%
3
Barbell Row
3
6-8 reps
-
4
Reverse Hyperextension
2
-
5
Suitcase Carry
1
-
6
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
70%
2
Plank
1
-
3
Glute Bridge (Bodyweight)
1
-
Week 1
1 / 10 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
3 Reps
85%
2
Bench Press (Paused)
3 Sets
5 Reps
75%
3
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
-
6
Bicep Curl (Banded)
2 Sets
2.5 mins
-
Day 1
1
Squat (Low Bar)
3 Sets
3 Reps
85%
2
Squat (Paused)
2 Sets
2 Reps
75%
3
Good Morning
3 Sets
6-8 Reps
@6-6.5
4
Dynamic Speed Bench
6 Sets
3 Reps
45%
5
Plank
1 Set
-
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
85%
2
Deadlift (Barbell)
3 Sets
5 Reps
70%
3
Barbell Row
3 Sets
6-8 Reps
-
4
Reverse Hyperextension
2 Sets
-
5
Sling Shot Bench Press (Barbell)
3 Sets
3 Reps
-
6
Plank
1 Set
-