12 Week Upper/Lower SBD

This is a 4-day, 12-week high-intensity, low-volume upper/lower body split with a focus on the squat, bench, and deadlift. It also includes programmed accessories to ensure a twice-per-week training frequency, as well as an optional Week 13. This program uses RPE to gauge intensity, allowing you to train more effectively. An RPE scale and explanation are included in the program’s introduction to help guide you. SBD frequency: 1-2-1.

NOTICE: This program includes weighted dips. Advanced users should have the ability to add weight to this movement, and not all gyms will have the necessary equipment available.