Empire’s SBD Linear Powerlifting Program Block 3&4

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Barbell)

Bench Press (Paused)

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

Bicep Curl (Banded)

Bench and Pump

If you feel like your CNS needs a break do light 3x15 on some sort of chest press machine 

Bench and Pump (Deload)

Include a lot of active stretching and light cable work 

Squat (Low Bar)

Reverse Hyperextension

Dynamic Speed Bench

Plank

Squat and Bench (Deload)

If you feel like your CNS needs a break do 4x8 on some sort of back row machine 

Deadlift (Barbell)

Chest Press (Machine)

Deadlift and Bench (Deload)

Squat (Paused)

Good Morning

Squat and Dynamic Bench

Barbell Row

Sling Shot Bench Press (Barbell)

Deadlift and Slingshot Bench 

Suitcase Carry

Deadlift

Walkouts (Squat)

Suitcase Deadlift

Squat

Isometric Holds (Bench)

Bench Taper 7 Days Out

Glute Bridge (Bodyweight)

Squat Taper 5 Days Out

If your legs, back, or anything else feels drained then just cut out this day it’s just a filler day

Deadlift Taper 3 Days Out

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