SBS
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Manage program

Edit lifts and arrange your plan.

Fine-tune progression settings, rename lifts, and reorder exercises between days without losing progression state.

Changing frequency resets the day layout and clears open sessions, not completed history.

Day 1

8 lifts

dumbbell bench press

Compound, pec-dominant

#1

barbell row

Compound, upper back horizontal

#2

smith machine squat

Compound, knee-dominant

#3

vertical traction

Compound, upper back vertical

#4

seated hamstrings curl

Hip-dominant accessory

#5

standing calf raise machine

Calves 1

#6

dumbbell side delt raises

Vanity lift 2

#7

abdominal crunch

Vanity lift 6

#8

Day 2

7 lifts

standing dumbbell shoulder press

Compound, shoulder-dominant

#1

machine pull-down

Compound, upper back vertical

#2

romanian deadlift

Compound, hip-dominant

#3

knee extensions

Quad-dominant accessory

#4

seated calf raises

Calves 2

#5

trizeps machine

Vanity lift 5

#6

explosive push ups

Vanity lift 3

#7

Day 3

7 lifts

seated dips

Compound, pec-dominant

#1

one-arm dumbbell row

Compound, upper back horizontal

#2

machine shoulder press

Compound, shoulder-dominant

#3

leg press

Compound, knee-dominant

#4

glute drive

Compound, hip-dominant

#5

reverse fly

Vanity lift 4

#6

seated bicep

Vanity lift 1

#7

Exercise configuration

Progression settings

Starting values seed the next prescription. Advanced progression math is collapsed by default.

dumbbell bench press

Compound, pec-dominant

Weighted

Defaults match the SBS spreadsheet — only change these if you know what you are doing.

seated dips

Compound, pec-dominant

Weighted

Defaults match the SBS spreadsheet — only change these if you know what you are doing.

machine shoulder press

Compound, shoulder-dominant

Weighted

Defaults match the SBS spreadsheet — only change these if you know what you are doing.

standing dumbbell shoulder press

Compound, shoulder-dominant

Weighted

Defaults match the SBS spreadsheet — only change these if you know what you are doing.

one-arm dumbbell row

Compound, upper back horizontal

Weighted

Defaults match the SBS spreadsheet — only change these if you know what you are doing.

barbell row

Compound, upper back horizontal

Weighted

Defaults match the SBS spreadsheet — only change these if you know what you are doing.

vertical traction

Compound, upper back vertical

Weighted

Defaults match the SBS spreadsheet — only change these if you know what you are doing.

machine pull-down

Compound, upper back vertical

Weighted

Defaults match the SBS spreadsheet — only change these if you know what you are doing.

romanian deadlift

Compound, hip-dominant

Weighted

Defaults match the SBS spreadsheet — only change these if you know what you are doing.

glute drive

Compound, hip-dominant

Weighted

Defaults match the SBS spreadsheet — only change these if you know what you are doing.

leg press

Compound, knee-dominant

Weighted

Defaults match the SBS spreadsheet — only change these if you know what you are doing.

smith machine squat

Compound, knee-dominant

Weighted

Defaults match the SBS spreadsheet — only change these if you know what you are doing.

seated hamstrings curl

Hip-dominant accessory

Weighted

Defaults match the SBS spreadsheet — only change these if you know what you are doing.

knee extensions

Quad-dominant accessory

Weighted

Defaults match the SBS spreadsheet — only change these if you know what you are doing.

standing calf raise machine

Calves 1

Weighted

Defaults match the SBS spreadsheet — only change these if you know what you are doing.

seated calf raises

Calves 2

Weighted

Defaults match the SBS spreadsheet — only change these if you know what you are doing.

seated bicep

Vanity lift 1

Weighted

Defaults match the SBS spreadsheet — only change these if you know what you are doing.

dumbbell side delt raises

Vanity lift 2

Weighted

Defaults match the SBS spreadsheet — only change these if you know what you are doing.

explosive push ups

Vanity lift 3

Bodyweight

Defaults match the SBS spreadsheet — only change these if you know what you are doing.

reverse fly

Vanity lift 4

Weighted

Defaults match the SBS spreadsheet — only change these if you know what you are doing.

trizeps machine

Vanity lift 5

Weighted

Defaults match the SBS spreadsheet — only change these if you know what you are doing.

abdominal crunch

Vanity lift 6

Weighted

Defaults match the SBS spreadsheet — only change these if you know what you are doing.