SBD

Strength

3 weeks / 3 days per week

Nowadays no one seems to train SBD . Try this to bring back the good old days

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Week 1

Day 1

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

One Arm Row ( Dumbbell )

Assistance
5 x 10 reps

Kneeling Crunch Cable

Assistance
5 x 10 reps

Standing Calves Raise Barbell

Assistance
5 x 15 reps

Day 2

Squat

Supplemental

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental

5 x 65%

5 x 75%

5 x 85%

Roman Deadlift

Supplemental

5 x 65%

5 x 75%

5 x 85%

Press

Supplemental

5 x 65%

5 x 75%

5 x 85%

One Arm Row ( Dumbbell )

Assistance
5 x 10 reps

Kneeling Crunch Cable

Assistance
5 x 10 reps

Standing Calves Raise Barbell

Assistance
5 x 15 reps

Day 3

Squat

Supplemental

5 x 60%

5 x 70%

5 x 80%

Bench Press

Supplemental

5 x 60%

5 x 70%

5 x 80%

Roman Deadlift

Supplemental

5 x 60%

5 x 70%

5 x 80%

Press

Supplemental

5 x 60%

5 x 70%

5 x 80%

One Arm Row ( Dumbbell )

Assistance
5 x 10 reps

Kneeling Crunch Cable

Assistance
5 x 10 reps

Standing Calves Raise Barbell

Assistance
5 x 15 reps

Week 2

Day 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

One Arm Row ( Dumbbell )

Assistance
5 x 10 reps

Kneeling Crunch Cable

Assistance
5 x 10 reps

Standing Calves Raise Barbell

Assistance
5 x 15 reps

Day 2

Squat

Supplemental

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental

5 x 65%

5 x 75%

5 x 85%

Roman Deadlift

Supplemental

5 x 65%

5 x 75%

5 x 85%

Press

Supplemental

5 x 65%

5 x 75%

5 x 85%

One Arm Row ( Dumbbell )

Assistance
5 x 10 reps

Kneeling Crunch Cable

Assistance
5 x 10 reps

Standing Calves Raise Barbell

Assistance
5 x 15 reps

Day 3

Squat

Supplemental

5 x 60%

5 x 70%

5 x 80%

Bench Press

Supplemental

5 x 60%

5 x 70%

5 x 80%

Roman Deadlift

Supplemental

5 x 60%

5 x 70%

5 x 80%

Press

Supplemental

5 x 60%

5 x 70%

5 x 80%

One Arm Row ( Dumbbell )

Assistance
5 x 10 reps

Kneeling Crunch Cable

Assistance
5 x 10 reps

Standing Calves Raise Barbell

Assistance
5 x 15 reps

Week 3

Day 1

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

One Arm Row ( Dumbbell )

Assistance
5 x 10 reps

Kneeling Crunch Cable

Assistance
5 x 10 reps

Standing Calves Raise Barbell

Assistance
5 x 15 reps

Day 2

Squat

Supplemental

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental

5 x 65%

5 x 75%

5 x 85%

Roman Deadlift

Supplemental

5 x 65%

5 x 75%

5 x 85%

Press

Supplemental

5 x 65%

5 x 75%

5 x 85%

One Arm Row ( Dumbbell )

Assistance
5 x 10 reps

Kneeling Crunch Cable

Assistance
5 x 10 reps

Standing Calves Raise Barbell

Assistance
5 x 15 reps

Day 3

Squat

Supplemental

5 x 60%

5 x 70%

5 x 80%

Bench Press

Supplemental

5 x 60%

5 x 70%

5 x 80%

Roman Deadlift

Supplemental

5 x 60%

5 x 70%

5 x 80%

Press

Supplemental

5 x 60%

5 x 70%

5 x 80%

One Arm Row ( Dumbbell )

Assistance
5 x 10 reps

Kneeling Crunch Cable

Assistance
5 x 10 reps

Standing Calves Raise Barbell

Assistance
5 x 15 reps

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