SBH Performance Training
Powerlifting, Strongman, Strength & Conditioning, Custom ProgrammingPowerlifting + Max. Strength is a premium, high-performance strength training program designed to build serious raw power, improve overall athleticism, and deliver noticeable gains in your big lifts — all while keeping your body resilient and mobile.
This intense 4–6 day per week block (shown as a 4-week snapshot with Week 1 & 2 visible) follows a proven heavy compound focus structure, rotating emphasis across the key power movements:
• Heavy Bench days that hammer your pressing strength
• 5x5 Deadlift sessions to build brutal pulling power
• Heavy Squat work for foundational lower-body dominance
• 5x5 Incline Bench and Heavy Deadlift variations to attack weaknesses and drive progression
Every training day kicks off with targeted mobility & activation work featuring staples like:
• World’s Greatest Stretch (the ultimate full-body hip, thoracic, and dynamic warm-up move)
• Scorpion, Hip 90/90 Switches, Banded Crab Walks, Inchworm, and Banded Deadbugs — keeping your joints healthy and movement quality elite
From there, you’ll dive into big compound lifts (Back Squat, Deadlift, Bench Press, Incline Bench, Shoulder Press) using proven rep schemes like 5x5, 4-3-3-2-2, and progressive overload, paired with smart accessory work:
• Rows, flies, lateral raises, leg raises, glute bridges, curls, tricep extensions, calf raises, and more
The result? A balanced attack on strength, hypertrophy, posterior chain power, shoulder stability, and core integrity — perfect for intermediate to advanced lifters chasing new PRs, better body composition, and long-term durability.
Whether you’re prepping for a powerlifting meet, looking to dominate your sport, or simply want to get stronger, more explosive, and injury-resistant, this block delivers no-fluff, results-driven programming in the world-class TrainHeroic app.
Ready to level up your strength game? Grab Powerlifting + Max Strength, and start moving serious weight — your strongest self is waiting. 💪🔥
1 sessions per week
Must use App app to view and log training
Program Training
A1
Crucifix
2 x 10
A2
Scorpion
2 x 20
A3
KB Hip Openers
2 x 20
A4
Banded Serratus Raise
2 x 10
B
Bench Press
4, 3, 3, 2, 2
C1
Lateral Lunge
3 x 8
C2
seated calf raise machine
3 x 12
D1
Lat Pulldown.
3 x 8
D2
Cable Lateral Raise
3 x 10
A1
Worlds Greatest Stretch
2 x 10
A2
Hip 90/90 Switches
2 x 20
A3
Banded Deadbug
2 x 10
B
Deadlift
5 x 5
C1
Chest Flye
4 x 8
C2
Cable Facepull
4 x 10
D1
Leg Extension
3 x 8
D2
Seated Hamstring Curl
3 x 10
A1
Band Crab Walk
2 x 10
A2
Hip 90/90 Switches
2 x 20
A3
Inchworm
2 x 10
B
Back Squat
4, 3, 3, 2, 2
C1
1-Arm DB Row
4 x 8
C2
DB Lateral Raise
4 x 10
D1
Standing DB Calf Raise
3 x 12
D2
Cable Crunch
3 x 10
A1
Crucifix
2 x 20
A2
Scorpion
2 x 20
A3
KB Hip Openers
2 x 20
A4
Banded Serratus Raise
2 x 10
B
Incline Bench Press
5 x 5
C1
Leg Raise
3 x 10
C2
Single Leg Glute Bridge
3 x 10
D1
Cable Bicep Curl
3 x 10
D2
Single Arm Cable Tricep Extension
3 x 10
A1
Worlds Greatest Stretch
2 x 10
A2
Banded Shoulder Dislocates
2 x 10
A3
Paloff Press
2 x 10
B
Deadlift
4, 3, 3, 2, 2
C1
Seated Row
4 x 8
C2
Decline Sit Up
4 x 10
D1
Machine Seated Hip Adduction
3 x 10
D2
Prone Machine Hamstring Curl
3 x 10
A1
Deep Squat Hold w/ Rotation
2 x 10
A2
Hip 90/90 Switches
2 x 20
A3
Banded Deadbug
2 x 10
B
Back Squat
5 x 5
C1
Shoulder Press
4 x 8
C2
Straight Arm Pulldown
4 x 10
D1
Preacher Curl
3 x 10
D2
Seated Dip
3 x 10
