Program Description
SBOD focused program, variety of rep ranges. Four waves, different rep range per. Each wave is three weeks plus a deload week if necessary (not written here). Use 90% of true or estimated 1RM as initial training max. Every wave (after three weeks) training max is updated according to performance on an AMRAP so no problem with starting light. Add accessories according to preference, should do something though. Old program by Chad Wesley Smith of Juggernaut Training Systems. For his more recent stuff see jtsstrength.com.
Program Overview
- LevelIntermediate, Advanced
- GoalPowerlifting, Powerbuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedNov 15, 2023 07:20
- Last EditedSep 06, 2024 03:11
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
60%
2
Bench Press (Barbell)
1
AMRAP
60%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5 reps
5 reps
10 reps
55%
62.5%
67.5%
2
Bench Press (Barbell)
1
AMRAP
67.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
50%
60%
70%
2
Bench Press (Barbell)
1
AMRAP
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Bench Press (Barbell)
1
AMRAP
65%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
3 reps
3 reps
8 reps
60%
67.5%
72.5%
2
Bench Press (Barbell)
1
AMRAP
67.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
50%
60%
70%
75%
2
Bench Press (Barbell)
1
AMRAP
80%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
70%
2
Bench Press (Barbell)
1
AMRAP
70%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
65%
72.5%
77.5%
2
Bench Press (Barbell)
1
AMRAP
77.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
50%
60%
70%
75%
80%
2
Bench Press (Barbell)
1
AMRAP
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
3 reps
75%
2
Bench Press (Barbell)
1
AMRAP
75%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4
1 reps
1 reps
3 reps
70%
77.5%
82.5%
2
Bench Press (Barbell)
1
AMRAP
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
75%
80%
85%
2
Bench Press (Barbell)
1
AMRAP
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
60%
2
Squat (Barbell)
1
AMRAP
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
5 reps
5 reps
10 reps
55%
62.5%
67.5%
2
Squat (Barbell)
1
AMRAP
67.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
3 reps
1 reps
50%
60%
70%
2
Squat (Barbell)
1
AMRAP
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
65%
2
Squat (Barbell)
1
AMRAP
65%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
3 reps
3 reps
8 reps
60%
67.5%
72.5%
2
Squat (Barbell)
1
AMRAP
67.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
50%
60%
70%
75%
2
Squat (Barbell)
1
AMRAP
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
70%
2
Squat (Barbell)
1
AMRAP
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
65%
72.5%
77.5%
2
Squat (Barbell)
1
AMRAP
77.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
50%
60%
70%
75%
80%
2
Squat (Barbell)
1
AMRAP
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
6
3 reps
75%
2
Squat (Barbell)
1
AMRAP
75%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4
1 reps
1 reps
3 reps
70%
77.5%
82.5%
2
Squat (Barbell)
1
AMRAP
82.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
75%
80%
85%
2
Squat (Barbell)
1
AMRAP
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
10 reps
60%
2
Overhead Press (Barbell)
1
AMRAP
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
5 reps
5 reps
10 reps
55%
62.5%
67.5%
2
Overhead Press (Barbell)
1
AMRAP
67.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
3 reps
1 reps
50%
60%
70%
2
Overhead Press (Barbell)
1
AMRAP
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
65%
2
Overhead Press (Barbell)
1
AMRAP
65%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
2
3 reps
3 reps
8 reps
60%
67.5%
72.5%
2
Overhead Press (Barbell)
1
AMRAP
67.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
50%
60%
70%
75%
2
Overhead Press (Barbell)
1
AMRAP
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
70%
2
Overhead Press (Barbell)
1
AMRAP
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
65%
72.5%
77.5%
2
Overhead Press (Barbell)
1
AMRAP
77.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
50%
60%
70%
75%
80%
2
Overhead Press (Barbell)
1
AMRAP
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
3 reps
75%
2
Overhead Press (Barbell)
1
AMRAP
75%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
4
1 reps
1 reps
3 reps
70%
77.5%
82.5%
2
Overhead Press (Barbell)
1
AMRAP
82.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
75%
80%
85%
2
Overhead Press (Barbell)
1
AMRAP
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
10 reps
60%
2
Deadlift (Barbell)
1
AMRAP
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5 reps
5 reps
10 reps
55%
62.5%
67.5%
2
Deadlift (Barbell)
1
AMRAP
67.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
3 reps
1 reps
50%
60%
70%
2
Deadlift (Barbell)
1
AMRAP
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
65%
2
Deadlift (Barbell)
1
AMRAP
65%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
3 reps
3 reps
8 reps
60%
67.5%
72.5%
2
Deadlift (Barbell)
1
AMRAP
67.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
3 reps
2 reps
1 reps
50%
60%
70%
75%
2
Deadlift (Barbell)
1
AMRAP
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
70%
2
Deadlift (Barbell)
1
AMRAP
70%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5 reps
5 reps
5 reps
65%
72.5%
77.5%
2
Deadlift (Barbell)
1
AMRAP
77.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
50%
60%
70%
75%
80%
2
Deadlift (Barbell)
1
AMRAP
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
3 reps
75%
2
Deadlift (Barbell)
1
AMRAP
75%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
4
1 reps
1 reps
3 reps
70%
77.5%
82.5%
2
Deadlift (Barbell)
1
AMRAP
82.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
1 reps
50%
60%
70%
75%
80%
85%
2
Deadlift (Barbell)
1
AMRAP
90%
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
10 Reps
60%
2
Bench Press (Barbell)1 Set
AMRAP
60%
Day 2
1
Squat (Barbell)4 Sets
10 Reps
60%
2
Squat (Barbell)1 Set
AMRAP
60%
Day 3
1
Overhead Press (Barbell)4 Sets
10 Reps
60%
2
Overhead Press (Barbell)1 Set
AMRAP
60%
Day 4
1
Deadlift (Barbell)4 Sets
10 Reps
60%
2
Deadlift (Barbell)1 Set
AMRAP
60%