6 Week Complete SBD + Hypertrophy Program

Unlock Your Full Potential in Squat, Bench, and Deadlift

Created by: Nik You & Keating Garriss
Date Published: July 7

Program & Description Below

Welcome to the 6-Week SBD Strength Program! This program is designed to help you
maximize your performance in the squat, bench press, and deadlift while simultaneously
providing optimal hypertrophy to accommodate your muscle building goals. Whether
you are preparing for a competition or aiming to break personal records, this program
will provide the structure and guidance you need.

Program Objectives

- Increase maximal strength in the squat, bench press, and deadlift.

- Improve lifting technique and form.
- Build muscle and enhance overall physical conditioning.

The program is divided into three phases:

1. Foundation Phase (Weeks 1-2): Focus on building a strong base with moderate
volume and intensity.

2. Strength Phase (Weeks 3-4): Increase intensity to build maximal strength.

3. Peak Phase (Weeks 5-6): Prepare for peak performance with high intensity and
reduced volume.

*SETS X REPS*

Foundation Phase Weeks 1-2

Day 1: Squat Quad Focus

Warm-Up: 10 minutes of dynamic stretching into 2-5 barbell warm ups

Comp Squat: 1x8 @ 65% of 1RM
Comp Squat: 1x6 @ 75% of 1RM
Comp Squat: 1x4 @ 80% of 1RM
Narrow Stance Leg Press: 3 sets of 8-12 reps @ RPE 6-8
Seated or Lying Leg Curl: 3 sets of 12-15 reps @ RPE 6-8
Hack Squat Finisher: 1 set of 12 @ RPE 8
Hack Squat Finisher: 1 set until complete failure
Seated Calf Raises: 3 sets of 15 @ RPE 8-9
Day 2: Rest & Core Work
Check Stretching and Mobility Section

Day 3: Bench & Push Focus

Warm-Up: 10 minutes of dynamic stretching into 2-5 barbell warm ups

Touch & Go Bench Press: 2x6 reps @ 65-75% of 1RM
Touch & Go Bench Press: 1x4 reps @ 80-85% of 1RM
Spoto Bench Press: 2x5 reps @ 60-65% of 1RM
Incline Dumbbell Bench Press: 3 sets of 8-12 reps @ RPE 7-8
JM Press: 3 sets of 6-8 reps @ RPE 8-9
Dumbbell Lateral Raises: 3 sets of 8-12 reps @ RPE 8-9
Weighted/Unweighted Dips: 2 sets until complete failure

Day 4: Deadlift & Back Focus

Warm-Up: 10 minutes of dynamic stretching into 2-5 barbell warm ups

Comp Deadlift: 1x3 @ 70% of 1RM
Comp Deadlift: 1x5 @ 60% of 1RM
Paused Deadlift: 1x8 @ 50% of 1RM
Bent Over Rows: 3 sets of 8-12 reps @ RPE 6-7
Wide Grip Lat Pulldown: 3 sets of 12 reps @ RPE 7-8
Seated DB Curl (Controlled) : 3 sets of 10-12 reps @ RPE 8-9
Core Work: Hanging Leg Raises, 3 sets of 15 reps

Day 5: Rest & Active Recovery

Check Stretching and Mobility Section
Day 6: Squat Hamstring Focus

Warm-Up: 10 minutes of dynamic stretching into 2-5 barbell warm ups

Comp Squat: 1x8 @ 55% of 1RM
Comp Squat: 1x6 @ 60% of 1RM
Comp Squat: 1x5 @ 65% of 1RM
Dumbbell RDL: 3 sets of 6-8 @ 8-9
Seated or Lying Leg Curl: 3 sets of 12-15 reps @ RPE 7-8
Leg Extension: 3 sets of 15 @ RPE 8
Seated Calf Raises: 3 sets of 15 @ RPE 8-9

Day 7: Bench & Push Focus

Warm-Up: 10 minutes of dynamic stretching into 2-5 barbell warm ups

Touch & Go Bench Press: 2x8 reps @ 60-65% of 1RM
Touch & Go Bench Press: 1x6 reps @ 70-75% of 1RM
Close Grip Bench Press: 2x8 reps @ 65-70% of 1RM
Machine Plate Loaded Incline Press: 3 sets of 6-8 reps @ RPE 8-9
Seated Dumbbell Shoulder Press: 2 sets of 10-12 @ RPE 7-8
Hammer Curl: 3 sets of 10-12 reps @ RPE 8
Rear Delt Flys: 3 sets of 12-15 reps @ RPE 8-9
Cable Overhead Tricep Extension: 3 sets of 10-12 reps @ RPE 8-9

Strength Phase Week 3-4

Day 1: Squat Quad Focus

Warm-Up: 10 minutes of dynamic stretching into 2-5 barbell warm ups

Comp Squat: 2x6 @ 75% of 1RM
Comp Squat: 1x3 @ 85% of 1RM
Pause Squat: 2x3 @ 75% of 1RM
Narrow Stance Leg Press: 2 sets of 8-12 reps @ RPE 6-7
Seated or Lying Leg Curl: 2 sets of 12-15 reps @ RPE 6-8
Hammer Curl (Double): 2 set of 10 @ RPE 8 (pause at top)
Seated Calf Raises: 2 sets of 15 @ RPE 7-8
Day 2: Rest & Core Work
Check Stretching and Mobility Section

Day 3: Bench & Push Focus

Warm-Up: 10 minutes of dynamic stretching into 2-5 barbell warm ups

Comp Bench Press: 2x5 @ 80% of 1RM
Comp Bench Press: 1x3 @ 85% of 1RM
Larsen Press: 2x6 @ 75% of 1RM
Incline Dumbbell Bench Press: 2 sets of 8-10 reps @ RPE 7-8
Skullcrushers: 3 sets of 6-8 reps @ RPE 8-9
Dumbbell Lateral Raises: 3 sets of 8-12 reps @ RPE 8-9

Day 4: Deadlift & Back Focus

Warm-Up: 10 minutes of dynamic stretching into 2-5 barbell warm ups

Paused Deadlift: 2x3 @ 70-75% of 1RM
Comp Deadlift: 2x3 reps @ 70-75% of 1RM
Seated DB Curl (Controlled): 3 sets of 8-10 reps @ RPE 9
Single Arm Lat Pulldown: 3 sets of 12 reps @ RPE 8-9
Lat Pullovers: 3 sets of 8-12 reps @ RPE 8-9
Core Work: Weighted Planks, 2 sets until complete failure

Day 5: Rest & Active Recovery

Check Stretching and Mobility Section
Day 6: Squat Hamstring Focus

Warm-Up: 10 minutes of dynamic stretching into 2-5 barbell warm ups

Comp Squat: 1x3 @ 85% of 1RM
Comp Squat: 1x5 @ 80% of 1RM
Comp Squat: 1x6 @ 75% of 1RM
Barbell Good Mornings: 3 sets of 8-10 @ 8-9
Seated or Lying Leg Curl: 2 sets of 10-12 reps @ RPE 7-8
Hack Squat: 3 sets of 12 @ RPE 7-8
Seated Calf Raises: 3 sets of 15 @ RPE 8-9

Day 7: Bench & Push Focus

Warm-Up: 10 minutes of dynamic stretching into 2-5 barbell warm ups

Comp Bench Press: 1x3 @ 85-90% of 1RM
Comp Bench Press: 2x5 @ 80% of 1RM
Larsen Press: 2x5 @ 70-75% of 1RM
Pec Fly Machine: 3 sets of 10-12 @ RPE 8-9
Seated Dumbbell Lateral Raise: 2 sets of 10-12 @ RPE 7-8
Front Raises: 3 sets of 10-12 reps @ RPE 8-9
Cable Tricep Pushdown: 3 sets of 8-12 reps @ RPE 8-9

Peak Phase Week 5-6

Day 1: Squat Quad Focus

Warm-Up: 10 minutes of dynamic stretching into 2-5 barbell warm ups

Comp Squat: 2x2 @ 90% of 1RM
Comp Squat: 2x3 @ 85% of 1RM
Leg Extensions: 2 sets of 8-12 reps @ RPE 6-7
Seated or Lying Leg Curl: 2 sets of 12-15 reps @ RPE 6-7
Seated DB Curl (Controlled) 3 sets of 10-12 @ RPE 7-8
Seated Calf Raises: 3 sets of 15 @ RPE 8-9
Day 2: Rest & Core Work
Check Stretching and Mobility Section

Day 3: Bench & Push Focus

Warm-Up: 10 minutes of dynamic stretching into 2-5 barbell warm ups

Comp Bench Press: 1x2 @ 95% of 1RM
Comp Bench Press: 2x3 reps @ 85% of 1RM
Pec Fly Machine: 3 sets of 8-10 reps @ RPE 6-7
Cable Tricep Extension: 3 sets of 8-10 reps @ RPE 7-8
Dumbbell Shoulder Press: 3 sets of 8-12 reps @ RPE 6-7
Seated Calf Raises: 3 sets of 15 @ RPE 8-9

Day 4: Deadlift & Back Focus

Warm-Up: 10 minutes of dynamic stretching into 2-5 barbell warm ups

Comp Deadlift: 1x2 @ 85% of 1RM
Comp Deadlift: 2x3 @ 75% of 1RM
Pull-ups: 2 sets of RPE 7
Cable Rows: 3 sets of 12 reps @ RPE 7
Hammer Curl: 3 sets of 10-12 @ RPE 8
Core Work: Hanging Leg Raises, 3 sets of 15 reps

Day 5: Rest & Active Recovery

Check Stretching and Mobility Section

Day 6: Squat Hamstring Focus

 Warm-Up: 10 minutes of dynamic stretching into 2-5 barbell warm ups
Comp Squat: 1x8 @ 55% of 1RM
Comp Squat: 1x6 @ 60% of 1RM
Comp Squat: 1x5 @ 65% of 1RM
Dumbbell RDL: 3 sets of 6-8 @ 8-9
Seated or Lying Leg Curl: 3 sets of 12-15 reps @ RPE 7-8
Leg Extension: 3 sets of 15 @ RPE 8

Day 7: Bench & Push Focus

Warm-Up: 10 minutes of dynamic stretching into 2-5 barbell warm ups

Touch & Go Bench Press: 2 sets of 8 reps @ 60-65% of 1RM
Touch & Go Bench Press: 1 sets of 6 reps @ 70-75% of 1RM
Touch & Go Bench Press: 1 sets of 5 reps @ 75-80% of 1RM
Machine Plate Loaded Incline Press : 3 sets of 6-8 reps @ RPE 8-9
Seated Dumbbell Shoulder Press: 2 sets of 10-12 @ RPE 7-8
Rear Delt Flys: 3 sets of 12-15 reps @ RPE 8-9
Cable Overhead Tricep Extension: 3 sets of 10-12 reps @ RPE 8-9

Supplementary Information

Creatine
Creatine is a natural substance found in muscle cells that helps produce energy during
high-intensity exercise or heavy lifting.

Multivitamin
A multivitamin is a dietary supplement that contains a combination of essential vitamins
and minerals, often taken to support overall health and fill nutritional gaps in the diet.

Omega 3 Fish Oil

Omega-3 fish oil is a supplement derived from fatty fish that contains essential omega-3
fatty acids. These fatty acids are beneficial for heart health, brain function, and reducing
inflammation in the body.

Pre-Workout
 Pre-workout supplements are products designed to be taken before exercise to enhance
performance. They typically contain ingredients like caffeine, beta-alanine, creatine, and
amino acids to increase energy, improve focus, and delay fatigue during workouts.

Protein Powder
Protein powder is a dietary supplement made from various protein sources, such as
whey, casein, soy, or plant-based proteins. It's used to supplement protein intake, aid
muscle recovery, and support muscle growth after workouts or as a convenient meal
replacement option.

Stretching & Mobility Recommendations

- 90 90’s
- Butterflies
- Bird dogs
- Pigeon Stretch
- Frog Stretch
- Single Leg Lying Crossover Stretch
- Hip Airplanes
- SIngle Leg RDL
- Garland Pose
- Figure 4 Stretch
- Cable Crunches
- Hanging Leg Raises
- Back Extensions
- Dumbbell Side Bends

FAQs

Who should follow a 5-day powerlifting program? Ideal for intermediate to advanced
lifters aiming to enhance strength for competitive powerlifting or overall strength gains.

What's included in our 5-day powerlifting program? Focuses on squats, bench

presses, and deadlifts with additional exercises to strengthen muscles and improve
technique.

How long should my sessions last? Usually 60 to 120 minutes, including warm-ups,
main lifts, and cool-downs.
How should I warm up? Start with dynamic stretches, mobility drills, and gradually
increase weights for main lifts.

What should I eat around training? Prioritize balanced meals with protein and carbs
before and after workouts to fuel performance and recovery.

How do I track progress? Use a training log with sets, reps, weights, and notes on
performance to monitor improvements and adjust training.

Support

For general support and customer service, please use the contact feature on
www.nikyoupst.shop

Terms and Conditions

Disclaimer!

This program involves intense physical activity and heavy lifting, which may carry risks,
especially for those with existing health conditions or limited experience with proper lifting
techniques.

Participants should be aware of their physical limitations and progress at a pace suitable for
their fitness level to reduce the risk of injury. Each workout should include proper warm-up, cool-
down, and stretching routines.

The information provided is for educational purposes only and should not replace professional
medical advice or treatment. Engaging in this program is at your own risk, and you assume full
responsibility for any injuries or damages that may occur.

Always listen to your body, maintain correct form during exercises, and seek medical attention
promptly for any discomfort or injury experienced during or after workouts.

Terms of Usage

By accessing and using the paid 5-Day Strength Program ("Program"), you agree to the
following terms:
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2. Use of the Program:
○ You may use the Program solely for personal, non-commercial purposes.
○ You may not distribute, modify, or create derivative works of the Program content
without permission.
3. Disclaimer and Limitation of Liability:
○ The Program is provided "as-is" without warranties of any kind.
○ The Provider is not liable for any damages arising from your use of the Program.

By accessing the Program, you confirm that you have read, understood, and agreed to these
Terms of Use.

Provider: NY performance Strength Training

Note: Adjust weights based on your individual progress and feedback. Ensure
proper form to avoid injury, and consult with a professional coach if needed