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BoostcampPNG

SBD growth.

by Gerrit H.
2 athletes joined

Program Description

To make improvements in SBD but mostly around bench press

Program Overview

  • Level
    Beginner
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 04, 2024 09:05
  • Last Edited
    May 14, 2024 06:27
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Bench Press (Close Grip)
3
6 reps
85%
3
Chest Fly (Cable)
3
6 reps
85%
4
Tricep Rope Push Down (Cable)
3
6 reps
85%
5
Overhead Press (Barbell)
3
6 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Bench Press (Close Grip)
3
6 reps
85%
3
Chest Fly (Cable)
3
6 reps
85%
4
Tricep Rope Push Down (Cable)
3
6 reps
85%
5
Overhead Press (Barbell)
3
6 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Bench Press (Close Grip)
3
6 reps
85%
3
Chest Fly (Cable)
3
6 reps
85%
4
Tricep Rope Push Down (Cable)
3
6 reps
85%
5
Overhead Press (Barbell)
3
6 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Bench Press (Close Grip)
3
6 reps
85%
3
Chest Fly (Cable)
3
6 reps
85%
4
Tricep Rope Push Down (Cable)
3
6 reps
85%
5
Overhead Press (Barbell)
3
6 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Leg Press
3
6 reps
85%
3
Hamstring Curl
3
6 reps
85%
4
Standing Calf Raise
3
6 reps
85%
5
Hip Abductor (Machine)
3
6 reps
85%
6
Glute Kickback (Cable)
3
6 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Leg Press
3
6 reps
85%
3
Hamstring Curl
3
6 reps
85%
4
Standing Calf Raise
3
6 reps
85%
5
Hip Abductor (Machine)
3
6 reps
85%
6
Glute Kickback (Cable)
3
6 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Leg Press
3
6 reps
85%
3
Hamstring Curl
3
6 reps
85%
4
Standing Calf Raise
3
6 reps
85%
5
Hip Abductor (Machine)
3
6 reps
85%
6
Glute Kickback (Cable)
3
6 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
85%
2
Leg Press
3
6 reps
85%
3
Hamstring Curl
3
6 reps
85%
4
Standing Calf Raise
3
6 reps
85%
5
Hip Abductor (Machine)
3
6 reps
85%
6
Glute Kickback (Cable)
3
6 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Bench Press (Close Grip)
3
6 reps
85%
3
Chest Fly (Cable)
3
6 reps
85%
4
Tricep Rope Push Down (Cable)
3
6 reps
85%
5
Lat Pulldown
3
6 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Bench Press (Close Grip)
3
6 reps
85%
3
Chest Fly (Cable)
3
6 reps
85%
4
Tricep Rope Push Down (Cable)
3
6 reps
85%
5
Lat Pulldown
3
6 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Bench Press (Close Grip)
3
6 reps
85%
3
Chest Fly (Cable)
3
6 reps
85%
4
Tricep Rope Push Down (Cable)
3
6 reps
85%
5
Lat Pulldown
3
6 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Bench Press (Close Grip)
3
6 reps
85%
3
Chest Fly (Cable)
3
6 reps
85%
4
Tricep Rope Push Down (Cable)
3
6 reps
85%
5
Lat Pulldown
3
6 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Sumo Deadlift (Barbell)
3
6 reps
85%
3
Leg Press
3
6 reps
85%
4
Hamstring Curl
3
6 reps
85%
5
Standing Calf Raise
3
6 reps
85%
6
Hip Abductor (Machine)
3
6 reps
85%
7
Glute Kickback (Cable)
3
6 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Sumo Deadlift (Barbell)
3
6 reps
85%
3
Leg Press
3
6 reps
85%
4
Hamstring Curl
3
6 reps
85%
5
Standing Calf Raise
3
6 reps
85%
6
Hip Abductor (Machine)
3
6 reps
85%
7
Glute Kickback (Cable)
3
6 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Sumo Deadlift (Barbell)
3
6 reps
85%
3
Leg Press
3
6 reps
85%
4
Hamstring Curl
3
6 reps
85%
5
Standing Calf Raise
3
6 reps
85%
6
Hip Abductor (Machine)
3
6 reps
85%
7
Glute Kickback (Cable)
3
6 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Sumo Deadlift (Barbell)
3
6 reps
85%
3
Leg Press
3
6 reps
85%
4
Hamstring Curl
3
6 reps
85%
5
Standing Calf Raise
3
6 reps
85%
6
Hip Abductor (Machine)
3
6 reps
85%
7
Glute Kickback (Cable)
3
6 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Bench Press (Close Grip)
3
6 reps
85%
3
Chest Fly (Cable)
3
6 reps
85%
4
Tricep Rope Push Down (Cable)
3
6 reps
85%
5
Overhead Press (Barbell)
3
6 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Bench Press (Close Grip)
3
6 reps
85%
3
Chest Fly (Cable)
3
6 reps
85%
4
Tricep Rope Push Down (Cable)
3
6 reps
85%
5
Overhead Press (Barbell)
3
6 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Bench Press (Close Grip)
3
6 reps
85%
3
Chest Fly (Cable)
3
6 reps
85%
4
Tricep Rope Push Down (Cable)
3
6 reps
85%
5
Overhead Press (Barbell)
3
6 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
85%
2
Bench Press (Close Grip)
3
6 reps
85%
3
Chest Fly (Cable)
3
6 reps
85%
4
Tricep Rope Push Down (Cable)
3
6 reps
85%
5
Overhead Press (Barbell)
3
6 reps
85%
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
85%
2
Bench Press (Close Grip)
3 Sets
6 Reps
85%
3
Chest Fly (Cable)
3 Sets
6 Reps
85%
4
Tricep Rope Push Down (Cable)
3 Sets
6 Reps
85%
5
Overhead Press (Barbell)
3 Sets
6 Reps
85%
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
85%
2
Leg Press
3 Sets
6 Reps
85%
3
Hamstring Curl
3 Sets
6 Reps
85%
4
Standing Calf Raise
3 Sets
6 Reps
85%
5
Hip Abductor (Machine)
3 Sets
6 Reps
85%
6
Glute Kickback (Cable)
3 Sets
6 Reps
85%
Day 3
1
Bench Press (Barbell)
3 Sets
6 Reps
85%
2
Bench Press (Close Grip)
3 Sets
6 Reps
85%
3
Chest Fly (Cable)
3 Sets
6 Reps
85%
4
Tricep Rope Push Down (Cable)
3 Sets
6 Reps
85%
5
Lat Pulldown
3 Sets
6 Reps
85%
Day 4
1
Deadlift (Barbell)
3 Sets
6 Reps
85%
2
Sumo Deadlift (Barbell)
3 Sets
6 Reps
85%
3
Leg Press
3 Sets
6 Reps
85%
4
Hamstring Curl
3 Sets
6 Reps
85%
5
Standing Calf Raise
3 Sets
6 Reps
85%
6
Hip Abductor (Machine)
3 Sets
6 Reps
85%
7
Glute Kickback (Cable)
3 Sets
6 Reps
85%
Day 5
1
Bench Press (Barbell)
3 Sets
6 Reps
85%
2
Bench Press (Close Grip)
3 Sets
6 Reps
85%
3
Chest Fly (Cable)
3 Sets
6 Reps
85%
4
Tricep Rope Push Down (Cable)
3 Sets
6 Reps
85%
5
Overhead Press (Barbell)
3 Sets
6 Reps
85%