strength

4-Week Squat, Bench & Deadlift Workout

Put your strength to the test with the SBD session from the Gainzbook Power Building Program. This 4-week workout focuses exclusively on the squat, bench press and deadlift, gradually reducing reps from six to three while increasing load across three working sets at RPE 7, 8 and 9.

By Gainzbook August 11, 2026 Updated August 13, 2026 3 min read

The Squat, Bench and Deadlift — or SBD — workout is the main strength-focused session of the Gainzbook Power Building Program.

While the Push, Pull and Legs workouts provide plenty of volume for building muscle, this session brings the focus back to the three major powerlifting movements: the squat, bench press and deadlift.

There are no accessory exercises here. The goal is simple: practise the big three, progressively lift heavier weights and develop the strength and technique needed to improve your performance.

Across four weeks, the repetitions decrease from six reps to three reps, giving you the opportunity to gradually increase the weight while working through sets at RPE 7, 8 and 9.

How the 4-Week Progression Works

This workout gradually moves towards heavier strength-focused training.

Week 1 – 6 Reps

Your first week provides the highest training volume.

For each lift:

6 reps @ RPE 7

6 reps @ RPE 8

6 reps @ RPE 9

Use this week to establish appropriate starting weights and refine your technique.

Week 2 – 5 Reps

The target drops to five repetitions.

You can now begin increasing the load slightly while maintaining the same RPE structure:

5 reps @ RPE 7

5 reps @ RPE 8

5 reps @ RPE 9

Week 3 – 4 Reps

Week 3 moves further towards heavier strength work.

Perform:

4 reps @ RPE 7

4 reps @ RPE 8

4 reps @ RPE 9

The weights should now be noticeably heavier than Week 1, but every repetition should still be technically controlled.

Week 4 – 3 Reps

The final week brings you into heavier triples:

3 reps @ RPE 7

3 reps @ RPE 8

3 reps @ RPE 9

This is the most strength-specific week of the block.

Your RPE 9 triple should be challenging, but remember that RPE 9 isn't the same as failure. You should still have approximately one good repetition left.

Understanding RPE

RPE stands for Rate of Perceived Exertion and provides a way to adjust your training load based on how difficult a set actually feels.

A simple way to think about it is:

RPE 7: Around 3 reps left in reserve

RPE 8: Around 2 reps left

RPE 9: Around 1 rep left

RPE 10: Maximum effort with no reps remaining

This workout intentionally stops at RPE 9.

The aim is to train heavy without constantly testing your maximum strength or taking compound lifts to failure.

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Workout in this article

3 exercises 9 total sets ~20 min

Squat

Barbell Quadriceps

3 sets × 6 reps · 90 s rest

Brace your core before beginning every rep and maintain tension throughout the lift. Keep your feet firmly planted and allow your knees to track in line with your toes. Control the descent rather than dropping quickly into the bottom position, then drive through your whole foot to stand.
Bench Press

Barbell Pectoralis Major

3 sets × 6 reps · 90 s rest

Set your shoulder blades back and down before unracking the bar and keep your upper back tight against the bench. Plant your feet firmly on the floor and maintain a stable position throughout the set. Lower the bar under control towards your lower chest or sternum before pressing it back upwards. Keep your wrists stacked over your forearms and avoid allowing your elbows to flare excessively. If your final reps require your position to completely break down, the weight is probably above the i
Deadlift

Barbell Back

3 sets × 6 reps · 90 s rest

Set the bar over your mid-foot and create tension before attempting to lift it. Brace your core, engage your lats and keep the bar close to your body throughout the movement. Push the floor away rather than trying to pull the bar using only your back. Finish by standing tall with your hips and knees extended — there's no need to excessively lean backwards at lockout. Reset your position between repetitions if needed. Good technique is more important than rushing through the set.