Powerlifting is incredibly effective for building strength, but constantly structuring every workout around the squat, bench press and deadlift can become physically and mentally demanding.
This program offers a different approach. It combines a traditional Push/Pull/Legs (PPL) split with a dedicated Squat/Bench/Deadlift (SBD) session, giving you the benefits of powerlifting without making every workout revolve around the competition lifts.
It’s ideal for powerlifters who want a change from a traditional strength split, as well as anyone looking for a challenging program that combines strength and muscle building.
How the Program Works
The program consists of four main workouts:
Push – Chest, shoulders and triceps
Pull – Back and biceps
Legs – Quadriceps, hamstrings, glutes and calves
SBD – Squat, bench press and deadlift
The Push, Pull and Legs sessions give you the opportunity to focus on muscle development, accessory movements and overall training volume.
Your SBD session is where the focus shifts towards pure strength and performance.
By keeping the main powerlifting movements together on one dedicated day, you can still practise and progress your squat, bench and deadlift while enjoying more variety throughout the rest of your training week.
Push / Pull / Legs
A PPL split divides your training based on movement patterns and muscle groups.
Push
The Push workout focuses primarily on:
- Chest
- Shoulders
- Triceps
Expect pressing movements alongside targeted shoulder and tricep exercises.
Pull
The Pull workout focuses on:
- Back
- Biceps
- Rear delts
Depending on the program, deadlifts can sometimes be included on a Pull day. In this program, however, they are saved for the dedicated SBD workout.
Legs
The Legs workout targets:
- Quadriceps
- Hamstrings
- Glutes
- Calves
This session is focused more on developing your lower body musculature, while your main competition-style squat work is performed during the SBD session.
Squat / Bench / Deadlift Day
The SBD workout is exactly what it sounds like: squat, bench press and deadlift.
There may only be three exercises, but don't mistake that for an easy session.
This is the main performance-focused workout of the week, where you'll concentrate on improving strength, technique and confidence with the three major lifts.
Because these movements are demanding, recovery should be taken into consideration when planning the rest of your training week.
Planning Your Training Week
Your SBD session should ideally be performed when you're well recovered.
For example, placing your Legs workout immediately before SBD day could leave your quads, hamstrings and lower back fatigued when it's time to squat and deadlift.
A better approach is to leave enough recovery between your lower-body sessions and your main strength day.
One possible schedule could be:
Monday: Push
Tuesday: Pull
Wednesday: Rest
Thursday: Legs
Friday: Rest
Saturday: Squat / Bench / Deadlift
Sunday: Rest
Alternatively:
Monday: Squat / Bench / Deadlift
Tuesday: Rest
Wednesday: Push
Thursday: Pull
Friday: Rest
Saturday: Legs
Sunday: Rest
The exact days aren't important. The goal is to organise the workouts so you're sufficiently recovered when it's time to perform your major lifts.
Strength Without the Monotony
You don't have to squat, bench and deadlift throughout your entire training week to make progress.
Combining PPL with a dedicated SBD day gives you the variety and volume needed to build muscle while still keeping strength progression at the centre of the program.
It's a great option if traditional powerlifting programming is starting to feel repetitive, or if you simply want a program that combines powerlifting strength with bodybuilding-style training.
