SBD Worko

One rep max

Squat 145
Bench 90
Deadlift 180
Overhead press 50

Pause Deadlift
D Workout-plan
(Set your plan up)

Day 1 Day 2 Day 3

Day 4 Day 5 Day 6

Day 7
Wee Week I (always round to the closest weight plating)
Day 1
Exercises Sets Reps Weight
Bench (Warm up) 2 15 45
4 6 72
Bench
2 8 63
Close Grip Bench 3 10 54
2 5 130.5
Deadlift 2 6 117
1 7 108
Cable Fly 3 12
T-Bar rows 4 12
Lat pulldown 3 8
Tricep pushdown 3 12
Skull crushers 2 6 to 8

Day 2
Exercises Sets Reps Weight
2 5 116.0
squat 2 6 105
1 7 101.5
overhead press 3 5 35
Belt squat 3 10
RDL (DB or Barbell) 3 8
Face pull 4 12
Rear Delt fly 3 10
Lat raises 1 Dropset
Standing DB curls 3 8
Incline DB curls 3 8
Hammer curls 2 8

Day 3
Exercises Sets Reps Weight
Bench (Warm up) 2 15 45
5 2 76.5
Bench
 Bench
3 3 72
Close Grip Pin Press 3 10 54
2 5 133
Deadlift 2 6 122
1 7 113
Cable Fly 3 12
T-Bar rows 4 12
Lat pulldown 3 8
Tricep pushdown 4 8
Skull crushers 2 6 to 8

Day 4
Exercises Sets Reps Weight
2 5 121.0
squat 2 6 110.125
1 7 106.5
overhead press 4 3 37.5
Belt squat 3 10
RDL (DB or Barbell) 3 8
Face pull 4 12
Rear Delt fly 3 10
Lat raises 1 Dropset
Standing DB curls 3 8
Incline DB curls 3 8
Hammer curls 2 8

[------------------

Wee Week III (always rounddown)

Day 1
Exercises Sets Reps Weight
Bench (Warm up) 2 15 45
4 5 76.5
Bench
2 8 67.5
Close Grip Bench 3 To Failure 58.5
3 5 140.5
Deadlift 2 5 130
2 5 123
Cable Fly 3 12
T-Bar rows 4 12
Lat pulldown 3 8
Tricep pushdown 3 12
Skull crushers 2 6 to 8
 Day 2
Exercises Sets Reps Weight
2 4 128.5
squat 2 5 117.625
1 6 114
overhead press 5 5 40
Belt squat 3 10
RDL (DB or Barbell) 3 8
Face pull 4 12
Rear Delt fly 3 10
Lat raises 1 Dropset
Standing DB curls 3 10
Incline DB curls 3 10
Hammer curls 2 10

Day 3
Exercises Sets Reps Weight
Bench (Warm up) 2 15 45
4 2 81
Bench
2 9 67.5
Close Grip Pin Press 3 To Failure 63
4 3 150.5
Deadlift
2 5 125.5
Cable Fly 3 12
T-Bar rows 4 12
Lat pulldown 3 8
Tricep pushdown 4 8
Skull crushers 2 6 to 8

Day 4
Exercises Sets Reps Weight
2 4 131.0
squat 2 6 120.125
1 7 116.5
overhead press 6 2 42.5
Belt squat 3 10
RDL (DB or Barbell) 3 8
Face pull 4 12
Rear Delt fly 3 10
 Lat raises 1 Dropset
Standing DB curls 3 10
Incline DB curls 3 10
Hammer curls 2 10
 Week I - III
e closest weight plating) Week II (always round to
1 D
Description Exercises
50% Bench (Warm up)
80%
Bench
70%
60% Close Grip Bench
72.50%
65% Deadlift
60%
(final 3 reps should be challenging) Cable Fly
(final 3 reps should be challenging) T-Bar rows
(final 3 reps should be challenging) Lat pulldown
(final 3 reps should be challenging) Tricep pushdown
Super set with close grip press Skull crushers

2 D
Description Exercises
80%
72.5% squat
70%
70% overhead press
(final 3 reps should be challenging) Belt squat
(final 3 reps should be challenging) RDL (DB or Barbell)
(final 3 reps should be challenging) Face pull
(final 3 reps should be challenging) Rear Delt fly
Fail and go down in weight Lat raises
(final 3 reps should be challenging) Standing DB curls
(final 3 reps should be challenging) Incline DB curls
(final 3 reps should be challenging) Hammer curls

3 D
Description Exercises
50% Bench (Warm up)
85%
Bench
 Bench
80%
60%; Just above chest Close Grip Pin Press
2.5
5 Deadlift
5
(final 3 reps should be challenging) Cable Fly
(final 3 reps should be challenging) T-Bar rows
(final 3 reps should be challenging) Lat pulldown
Heavy Tricep pushdown
Super set with close grip press Skull crushers

4 D
Description Exercises
5
5 squat
5
75% overhead press
(final 3 reps should be challenging) Belt squat
(final 3 reps should be challenging) RDL (DB or Barbell)
(final 3 reps should be challenging) Face pull
(final 3 reps should be challenging) Rear Delt fly
Fail and go down in weight Lat raises
(final 3 reps should be challenging) Standing DB curls
(final 3 reps should be challenging) Incline DB curls
(final 3 reps should be challenging) Hammer curls

[--------------------------------------------------------------------------------]

s rounddown) Wee Wee

1
Description
50%
85%
75%
65%
Week 2; Day 2 (1st set)
Week 2; Day 2 (2nd set)
2.5
(final 3 reps should be challenging)
(final 3 reps should be challenging)
(final 3 reps should be challenging)
(final 3 reps should be challenging)
Super set with close grip press
2
Description
2.5
2.5
2.5
80%
(final 3 reps should be challenging)
(final 3 reps should be challenging)
(final 3 reps should be challenging)
(final 3 reps should be challenging)
Fail and go down in weight
(final 3 reps should be challenging)
(final 3 reps should be challenging)
(final 3 reps should be challenging)

3
Description
50%
90%
75%
70%; Just above chest
10
Week 3; Day 1 (3th set) +2.5
(final 3 reps should be challenging)
(final 3 reps should be challenging)
(final 3 reps should be challenging)
Heavy
Super set with close grip press

4
Description
2.5
2.5
2.5
85%
(final 3 reps should be challenging)
(final 3 reps should be challenging)
(final 3 reps should be challenging)
(final 3 reps should be challenging)
 Fail and go down in weight
(final 3 reps should be challenging)
(final 3 reps should be challenging)
(final 3 reps should be challenging)
Week II (always round to the closest weight plating)
Day 1
Sets Reps Weight Description
2 15 45 50%
4 6 72 80%
2 8 67.5 75%
3 10 54 60%
2 5 135.5 2.5
2 6 127 5
2 7 118 5
3 12 (final 3 reps should be challenging)
4 12 (final 3 reps should be challenging)
3 8 (final 3 reps should be challenging)
3 12 (final 3 reps should be challenging)
2 6 to 8 Super set with close grip press

Day 2
Sets Reps Weight Description
2 5 121.0 Week 1; Day 2 (1st set)
2 6 110.125 Week 1; Day 2 (2nd set)
2 7 106.5 Week 1; Day 2 (3th set)
4 5 37.5 75%
3 10 (final 3 reps should be challenging)
3 8 (final 3 reps should be challenging)
4 12 (final 3 reps should be challenging)
3 10 (final 3 reps should be challenging)
1 Dropset Fail and go down in weight
3 8 (final 3 reps should be challenging)
3 8 (final 3 reps should be challenging)
2 8 (final 3 reps should be challenging)

Day 3
Sets Reps Weight Description
2 15 45 50%
5 3 76.5 85%
 3 6 67.5 75%
3 10 58.5 65%; Just above chest
1 5 140.5 5
3 5 130 2.5
2 6 120.5 2.5
3 12 (final 3 reps should be challenging)
4 12 (final 3 reps should be challenging)
3 8 (final 3 reps should be challenging)
4 8 Heavy
2 6 to 8 Super set with close grip press

Day 4
Sets Reps Weight Description
2 5 126.0 5
2 6 115.125 5
2 7 111.5 5
5 3 40 80%
3 10 (final 3 reps should be challenging)
3 8 (final 3 reps should be challenging)
4 12 (final 3 reps should be challenging)
3 10 (final 3 reps should be challenging)
1 Dropset Fail and go down in weight
3 8 (final 3 reps should be challenging)
3 8 (final 3 reps should be challenging)
2 8 (final 3 reps should be challenging)

-----------]

Wee Wee Wee

Wee
Wee Week IV (always rounddown)
Day 1
Exercises Sets Reps Weight
Bench (Warm up) 2 15 45
3 10 67.5
Bench
2 6 67.5
Close Grip Bench 2 10 63
3 4 150.5
Deadlift 2 5 143
1 5 132.0
Cable Fly 3 12
T-Bar rows 4 12
Lat pulldown 3 8
Tricep pushdown 3 12
Skull crushers 2 6 to 8

Day 2
Exercises Sets Reps Weight
2 4 131
squat 2 5 122.625
1 6 116.5
overhead press 6 4 42.5
Belt squat 3 10
RDL (DB or Barbell) 3 8
Face pull 4 12
Rear Delt fly 3 10
Lat raises 1 Dropset
Standing DB curls 3 10
Incline DB curls 3 10
Hammer curls 2 10

Day 3
 Exercises Sets Reps Weight
Bench (Warm up) 2 15 45
4 2 81
Bench
3 3 76.5
Neutral Grip Pin Press 3 To Failure 67.5
2 4 155.5
Deadlift 3 5 145.5
2 5 134.5
Cable Fly 3 12
T-Bar rows 4 12
Lat pulldown 3 8
Tricep pushdown 4 10
Skull crushers 2 6 to 8

Day 4
Exercises Sets Reps Weight
2 3 133.5
squat 2 4 125.125
1 5 119
overhead press 4 2 45
Belt squat 3 10
RDL (DB or Barbell) 3 8
Face pull 4 12
Rear Delt fly 3 10
Lat raises 1 Dropset
Standing DB curls 3 10
Incline DB curls 3 10
Hammer curls 2 10

Wee Week VI (always rounddown)

Day 1
Exercises Sets Reps Weight
Bench (Warm up) 2 15 45
Bench 5 2 81
Close Grip Bench 2 10 63
2 2 170.5
Deadlift 2 3 160.5
1 4 150.5
 Cable Fly 3 8
T-Bar rows 4 12
Lat pulldown 3 8
Skull crushers 2 6 to 8

Day 2
Exercises Sets Reps Weight
2 2 141
squat 3 3 132.625
2 4 126.5
Belt squat 3 10
RDL (DB or Barbell) 3 8
Face pull 4 12
Rear Delt fly 3 10
Lat raises 1 Dropset
Standing DB curls 3 8
Incline DB curls 3 8
Hammer curls 2 8

Day 3
Exercises Sets Reps Weight
Bench (Warm up) 2 15 45
1 3 63
1 2 72
1 1 81
Bench
1 1 94.5
1 1 99
2 1 85.5
1 4 155.5
1 3 165.5
Deadlift 1 2 175.5
1 1 185.5
1 1 190.5
Cable Fly 3 8
T-Bar rows 4 12
Lat pulldown 3 8
Skull crushers 2 6 to 8
 Day 4
Exercises Sets Reps Weight
1 5 126.5
1 3 132.625
squat 1 2 143.5
1 1 148.5
1 1 153.5
Belt squat 3 10
RDL (DB or Barbell) 3 8
Face pull 4 12
Rear Delt fly 3 10
Lat raises 1 Dropset
Standing DB curls 3 8
Incline DB curls 3 8
Hammer curls 2 8
 Week IV - VI
Week IV (always rounddown)
Day 1
Description
50%
75%
75%; 5 second eccentric, 3 second concentric
70%
Week 3; Day 2 (1st set)
Week 3; Day 1 (1st set) +2.5
Week 3; Day 2 (2nd set) +2.5
(final 3 reps should be challenging)
(final 3 reps should be challenging)
(final 3 reps should be challenging)
(final 3 reps should be challenging)
Super set with close grip press

Day 2
Description
Week 3; Day 2 (1st set)
Week 3; Day 2 (2nd set) +2.5
Week 3; Day 2 (3th set)
85%
(final 3 reps should be challenging)
(final 3 reps should be challenging)
(final 3 reps should be challenging)
(final 3 reps should be challenging)
Fail and go down in weight
(final 3 reps should be challenging)
(final 3 reps should be challenging)
(final 3 reps should be challenging)

Day 3
 Description
50%
90%
85%
70%; Just above chest
5
2.5
2.5
(final 3 reps should be challenging)
(final 3 reps should be challenging)
(final 3 reps should be challenging)
Heavy
Super set with close grip press

Day 4
Description
2.5
2.5
2.5
90%
(final 3 reps should be challenging)
(final 3 reps should be challenging)
(final 3 reps should be challenging)
(final 3 reps should be challenging)
Fail and go down in weight
(final 3 reps should be challenging)
(final 3 reps should be challenging)
(final 3 reps should be challenging)

[---------------------------------------------------------------------

Week VI (always rounddown)

Day 1
Description
50%
90%
70%
5
Week 5; Day 1 (1st set)
Week 5; Day 2 (3th set)
 (final 3 reps should be challenging)
(final 3 reps should be challenging)
(final 3 reps should be challenging)
Super set with close grip press

Day 2
Description
2.5
2.5
2.5
(final 3 reps should be challenging)
(final 3 reps should be challenging)
(final 3 reps should be challenging)
(final 3 reps should be challenging)
Fail and go down in weight
(final 3 reps should be challenging)
(final 3 reps should be challenging)
(final 3 reps should be challenging)

Day 3
Description
50%
70%
80%
90%
105%
If achieved, attempt an additional 5% of original 1RM – 110%
95%
Week 6; Day 1 (3th set) +5
Week 5; Day 2 (1st set)
Week 6; Day 1 (1st set) +5
^ +10
^ IF YOU GET IT +5
(final 3 reps should be challenging)
(final 3 reps should be challenging)
(final 3 reps should be challenging)
Super set with close grip press
Day 4
Description
Week 6; Day 1 (3th set)
Week 6; Day 1 (2nd set)
Week 6; Day 1 (1st set)
^IF YOU GET IT ADD 5
5
(final 3 reps should be challenging)
(final 3 reps should be challenging)
(final 3 reps should be challenging)
(final 3 reps should be challenging)
Fail and go down in weight
(final 3 reps should be challenging)
(final 3 reps should be challenging)
(final 3 reps should be challenging)
IV - VI
Week V (always rounddown)
Day 1
Exercises Sets Reps Weight
Bench (Warm up) 2 15 45
4 6 76.5
Bench
2 6 67.5
Close Grip Bench 3 To Failure 67.5
3 3 160.5
Deadlift 2 4 155.5
1 5 145.5
Cable Fly 3 15
T-Bar rows 4 12
Lat pulldown 3 8
Tricep pushdown 3 15
Skull crushers 2 6 to 8

Day 2
Exercises Sets Reps Weight
2 3 136
squat 3 5 127.625
2 6 121.5
overhead press Work up to 90% Single 45
Belt squat 3 10
RDL (DB or Barbell) 3 8
Face pull 4 12
Rear Delt fly 3 10
Lat raises 1 Dropset
Standing DB curls 3 8
Incline DB curls 3 8
Hammer curls 2 8

Day 3
 Exercises Sets Reps Weight
Bench (Warm up) 2 15 45
4 1 83.25
Bench 2 2 81
2 4 76.5
Neutral Grip Pin Press 3 12 67.5
4 2 165.5
Deadlift 2 3 158
1 4 150.5
Cable Fly 3 15
T-Bar rows 4 12
Lat pulldown 3 8
Skull crushers 2 6 to 8

Day 4
Exercises Sets Reps Weight
2 2 138.5
squat 3 4 130.125
1 5 124
overhead press Work up to [Max single] 55
Belt squat 3 10
RDL (DB or Barbell) 3 8
Face pull 4 12
Rear Delt fly 3 10
Lat raises 1 Dropset
Standing DB curls 3 8
Incline DB curls 3 8
Hammer curls 2 8

----------------------------------------]

Wee Wee Wee Wee

V (always rounddown)
Day 1
Description
50%
85%
75%; 5 second eccentric, 3 second concentric
75%
5
Week 4; Day 1 (1st set) +5
Week 4; Day 2 (2nd set)
(final 3 reps should be challenging)
(final 3 reps should be challenging)
(final 3 reps should be challenging)
(final 3 reps should be challenging)
Super set with close grip press

Day 2
Description
2.5
2.5
2.5
90%
(final 3 reps should be challenging)
(final 3 reps should be challenging)
(final 3 reps should be challenging)
(final 3 reps should be challenging)
Fail and go down in weight
(final 3 reps should be challenging)
(final 3 reps should be challenging)
(final 3 reps should be challenging)

Day 3
 Description
50%
92.5%
90%
85%
75%; Just above chest
5
2.5
Week 5; Day 1 (2nd set) -5
(final 3 reps should be challenging)
(final 3 reps should be challenging)
(final 3 reps should be challenging)
Super set with close grip press

Day 4
Description
2.5
2.5
2.5
110%
(final 3 reps should be challenging)
(final 3 reps should be challenging)
(final 3 reps should be challenging)
(final 3 reps should be challenging)
Fail and go down in weight
(final 3 reps should be challenging)
(final 3 reps should be challenging)
(final 3 reps should be challenging)

Wee Wee