SBD Gains Accumulation

3  day cycle, repeat on whatever daily frequency suits you
- Day 1, T1 and T2 squat
- Day 2, T1 and T2 bench
- Day 3, T1 and T2 deadlift

- Do 3-5 RM for T1, 6-10RM for T2, 12-20RM for T3 depending on lift
- T1 & T2 Progress by staying at the same RM max 5 > add reps until 5 for all sets > add weight 5kg Squat & Deadlift, 2.5kg Bench.
- T3 increases weight as you reach RM for all sets, no need to push performance on T3's.
- Deload every 5th week to manage fatigue.
- Alternate T2's to suit weakness in each lift.

Repeat the program as often as desired.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Squat (Barbell)

High Bar Squat (Barbell)

T-Bar Row

Leg Press

Leg Extension

Lu Raise

Rear Delt Fly (Dumbbell)

Squat Day - Deload

Bench Press (Barbell)

Spoto Press

Seated Row (Cable)

Seated Overhead Press (Dumbbell)

Bench Press (Dumbbell)

Single Arm Tricep Extension (Cable)

Overhead Tricep Extension (Cable)

Bench Day - Deload

Deadlift (Barbell)

Deadlift (Deficit)

Bent Over Row (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Bicep Curl (EZ Bar)

Hammer Curl

Deadlift Day - Deload

Squat (Paused)

Squat Day

Bench Press (Paused)

Overhead Press (Barbell)

Bench Day

Deadlift (Paused)

Leg Curl

Deadlift Day

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