16 Week General SBD Program (Squat, Bench, Deadlift)

Are you looking for a structured squat, bench and deadlift program that will tack on some extra pounds to your big three? Look no further than this general 16 week SBD program that is specifically aimed at helping you improve your big three. Whether you’re an avid gym goer, or someone who just got familiar with the squat, bench, and deadlift, this is a great place to start.

Each week is designed to increase the intensity incrementally and lower in total volume, consistently building up over the weeks to a 3 rep max on each lift at the end of the program. The percentages for the weight is based off your current 1-3 rep max in each lift, so I recommend having an accurate idea of what that may be if you don’t have an exact number. There are no accessory lifts or full workouts provided, this program is meant to be implemented into your current training, where you implement your own accessory and supplemental lifts that you’re already doing.

This program is designed for people with some experience performing squats, bench press and deadlifts on a somewhat consistent basis. The frequency for each lift is only once per week, so even if you’re a little more new to this, it still may be something that isn’t to far fetched to push through. If you are brand new, I recommend giving the ‘Beginner SBD Template’ a look, and starting there.