Powerbind
Advanced • 4 days per week • SBD strength
Overview
Level: Advanced
Schedule: 4 days per week
Focus: SBD strength
Progression
- Use RPE honestly and leave the reps you claim you have.
- If a top set exceeds the planned target, adjust the weight.
- When accessories feel rushed, increase rest instead of rushing reps.
Weeks
Week 1 Block 1 Week 1
Week 1
Block 1
Day 1
| Exercise | Sets | Reps | RPE | Rest |
|---|---|---|---|---|
Squat | 4 | 4 | @7 | 4:00 |
Tempo Squat | 3 | 3 | @6 | 3:00 |
Bent-over Row | 4 | 6 | — | 3:00 |
Face Pull | 3 | 15 | — | 3:00 |
Weighted Crunch | 3 | 15 | — | 3:00 |
Day 2
| Exercise | Sets | Reps | RPE | Rest |
|---|---|---|---|---|
Bench Press | 5 | 4 | @6 | 3:00 |
Tempo Bench Press | 2 | 4 | @6 | 3:00 |
Chin-up | 4 | 10 | — | 3:00 |
JM Press | 3 | 10 | — | 3:00 |
Day 3
| Exercise | Sets | Reps | RPE | Rest |
|---|---|---|---|---|
Block Pull | 3 | 5 | @7 | 4:00 |
Deadlift | 2 | 6 | @6 | 3:00 |
Good Morning | 3 | 8 | — | 3:00 |
Weighted Crunch | 3 | 15 | — | 3:00 |
Day 4
| Exercise | Sets | Reps | RPE | Rest |
|---|---|---|---|---|
Paused Bench Press Pause at the bottom for one second. | 3 | 3 | @8 | 4:00 |
Close Grip Bench Press | 2 | 6 | — | 3:00 |
Bent-over Row | 4 | 8 | — | 3:00 |
Chin-ups | 3 | 10 | — | 3:00 |
Face Pull | 3 | 20 | — | 3:00 |
Week 2 Block 1 Week 2
Week 2
Block 1
Day 1
| Exercise | Sets | Reps | RPE | Rest |
|---|---|---|---|---|
Squat | 4 | 4 | @7 | 4:00 |
Tempo Squat | 3 | 3 | @6 | 3:00 |
Bent-over Row | 4 | 6 | — | 3:00 |
Face Pull | 3 | 15 | — | 3:00 |
Weighted Crunch | 3 | 15 | — | 3:00 |
Day 2
| Exercise | Sets | Reps | RPE | Rest |
|---|---|---|---|---|
Bench Press | 5 | 4 | @6 | 3:00 |
Tempo Bench Press | 2 | 4 | @6 | 3:00 |
Chin-up | 4 | 10 | — | 3:00 |
JM Press | 3 | 10 | — | 3:00 |
Day 3
| Exercise | Sets | Reps | RPE | Rest |
|---|---|---|---|---|
Block Pull | 3 | 5 | @7 | 4:00 |
Deadlift | 2 | 6 | @6 | 3:00 |
Good Morning | 3 | 8 | — | 3:00 |
Weighted Crunch | 3 | 15 | — | 3:00 |
Day 4
| Exercise | Sets | Reps | RPE | Rest |
|---|---|---|---|---|
Paused Bench Press Pause at the bottom for one second. | 3 | 3 | @8 | 4:00 |
Close Grip Bench Press | 2 | 6 | — | 3:00 |
Bent-over Row | 4 | 8 | — | 3:00 |
Chin-ups | 3 | 10 | — | 3:00 |
Face Pull | 3 | 20 | — | 3:00 |
Week 3 Block 2 Week 3
Week 3
Block 2
Day 1
| Exercise | Sets | Reps | RPE | Rest |
|---|---|---|---|---|
Squat | 4 | 2 | @8 | 4:00 |
Box Squat | 3 | 3 | @7 | 3:00 |
Bent-over Row | 4 | 6 | — | 3:00 |
Face Pull | 3 | 15 | — | 3:00 |
Hanging Leg Raise | 3 | 15 | — | 3:00 |
Day 2
| Exercise | Sets | Reps | RPE | Rest |
|---|---|---|---|---|
Bench Press Start pressing only when the bar is still. | 3 | 3 | @9 | 4:00 |
Close Grip Bench Press | 3 | 8 | — | 3:00 |
Chin-ups | 4 | 10 | — | 3:00 |
Cable Tricep Pushdown | 3 | 12 | — | 3:00 |
Day 3
| Exercise | Sets | Reps | RPE | Rest |
|---|---|---|---|---|
Deadlift | 3 | 2 | @9 | 4:30 |
Deficit Deadlift | 3 | 3 | @7 | 3:00 |
Weighted Back Hyperextension | 3 | 8 | — | 3:00 |
Hanging Leg Raise | 3 | 12 | — | 3:00 |
Day 4
| Exercise | Sets | Reps | RPE | Rest |
|---|---|---|---|---|
Paused Bench Press Pause at the bottom for one second. | 3 | 3 | @8 | 4:00 |
Bench Press | 3 | 3 | @6 | 3:00 |
Bent-over Row | 4 | 10 | — | 3:00 |
Chin-ups | 3 | 10 | — | 3:00 |
Face Pull | 3 | 20 | — | 3:00 |
Week 4 Block 2 Week 4
Week 4
Block 2
Day 1
| Exercise | Sets | Reps | RPE | Rest |
|---|---|---|---|---|
Squat | 4 | 2 | @8 | 4:00 |
Box Squat | 3 | 3 | @7 | 3:00 |
Bent-over Row | 4 | 6 | — | 3:00 |
Face Pull | 3 | 15 | — | 3:00 |
Hanging Leg Raise | 3 | 15 | — | 3:00 |
Day 2
| Exercise | Sets | Reps | RPE | Rest |
|---|---|---|---|---|
Bench Press Start pressing only when the bar is still. | 3 | 3 | @9 | 4:00 |
Close Grip Bench Press | 3 | 8 | — | 3:00 |
Chin-ups | 4 | 10 | — | 3:00 |
Cable Tricep Pushdown | 3 | 12 | — | 3:00 |
Day 3
| Exercise | Sets | Reps | RPE | Rest |
|---|---|---|---|---|
Deadlift | 3 | 2 | @9 | 4:30 |
Deficit Deadlift | 3 | 3 | @7 | 3:00 |
Weighted Back Hyperextension | 3 | 8 | — | 3:00 |
Hanging Leg Raise | 3 | 12 | — | 3:00 |
Day 4
| Exercise | Sets | Reps | RPE | Rest |
|---|---|---|---|---|
Paused Bench Press Pause at the bottom for one second. | 3 | 3 | @8 | 4:00 |
Bench Press | 3 | 3 | @6 | 3:00 |
Bent-over Row | 4 | 10 | — | 3:00 |
Chin-ups | 3 | 10 | — | 3:00 |
Face Pull | 3 | 20 | — | 3:00 |