Empire’s SBD Linear Powerlifting Program: Block 2

by Jonah B.

3 athletes joined

5.0

(1 rating)

Program Description

This block of the program emphasizes progressive overload and accessory work to build strength and muscle endurance, with each week incrementally increasing in intensity.

Program Overview

Level
Novice, Intermediate
Goal
Powerbuilding, Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Aug 20, 2024 04:38
Last Edited
Oct 23, 2024 12:58

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Box Squat (Barbell)

5 reps

65%

Leg Extension

Bench Press (Close Grip)

10 reps

55%

Dip (Bodyweight)

Lateral Raise (Dumbbell)

Day 1

Box Squat (Barbell)

5 reps

75%

Leg Extension

Bench Press (Close Grip)

10 reps

55%

Dip (Bodyweight)

Lateral Raise (Dumbbell)

Day 1

Box Squat (Barbell)

3 reps

80%

Leg Extension

Bench Press (Close Grip)

10 reps

65%

Dip (Bodyweight)

Lateral Raise (Dumbbell)

Day 1

Box Squat (Barbell)

3 reps

100%

Leg Extension

Bench Press (Close Grip)

10 reps

75%

Dip (Bodyweight)

Lateral Raise (Dumbbell)

Day 2

Sling Shot Bench Press (Barbell)

5 reps

65%

Banded or Chained Overhead Press

3 reps

55%

Plate Raises

12 reps

Tricep Kickback

Bicep Curl (Machine)

Day 2

Sling Shot Bench Press (Barbell)

5 reps

75%

Banded or Chained Overhead Press

3 reps

65%

Plate Raises

12 reps

Tricep Kickback

Bicep Curl (Machine)

Day 2

Sling Shot Bench Press (Barbell)

3 reps

80%

Banded or Chained Overhead Press

3 reps

75%

Plate Raises

12 reps

Tricep Kickback

Bicep Curl (Machine)

Day 2

Sling Shot Bench Press (Barbell)

3 reps

100%

Banded or Chained Overhead Press

3 reps

80%

Plate Raises

12 reps

Tricep Kickback

Bicep Curl (Machine)

Day 3

Tempo Deadlift

1 reps

Good Morning

12 reps

Hamstring Curl

15 reps

Seated Row (Cable)

12 reps

Boarded Bench Press

5 reps

65%

Larsen Press (Barbell)

8 reps

55%

Pec Deck (Machine)

Day 3

Boarded Bench Press

5 reps

75%

Pec Deck (Machine)

Larsen Press (Barbell)

8 reps

55%

Tempo Deadlift

2 reps

Good Morning

12 reps

Hamstring Curl

15 reps

Seated Row (Cable)

12 reps

Day 3

Rack Pull (Barbell)

1 reps

80%

Leg Press

6 reps

65%

Dumbbell Row

8 reps

Seated Row (Cable)

12 reps

Boarded Bench Press

3 reps

80%

Larsen Press (Barbell)

8 reps

65%

Pec Deck (Machine)

Day 3

Boarded Bench Press

3 reps

100%

Larsen Press (Barbell)

8 reps

75%

Pec Deck (Machine)

Rack Pull (Barbell)

1 reps

85%

Leg Press

6 reps

65%

Bent Over Row (Dumbbell)

8 reps

Seated Row (Cable)

12 reps

Day 1

Box Squat (Barbell)

5 Sets

5 Reps

65%

Leg Extension

3 Sets

Bench Press (Close Grip)

3 Sets

10 Reps

55%

Dip (Bodyweight)

3 Sets

Lateral Raise (Dumbbell)

3 Sets

Day 2

Sling Shot Bench Press (Barbell)

5 Sets

5 Reps

65%

Banded or Chained Overhead Press

3 Sets

3 Reps

55%

Plate Raises

3 Sets

12 Reps

Tricep Kickback

2 Sets

Bicep Curl (Machine)

2 Sets

Day 3

Tempo Deadlift

20 Sets

1 Reps

Good Morning

2 Sets

12 Reps

Hamstring Curl

3 Sets

15 Reps

Seated Row (Cable)

4 Sets

12 Reps

Boarded Bench Press

5 Sets

5 Reps

65%

Larsen Press (Barbell)

4 Sets

8 Reps

55%

Pec Deck (Machine)

2 Sets

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

5.00 / 5

Jonah B.Age 17, Man

2 months ago

4 years of prior experience

More than expected strength gains

As expected muscle gains

Marginal modifications

It was a great program and experience