SB.12 · Pyramid + EMOM Density

Free program overview — full interactive version lives in the WorkoutsLab app.

1.The week

• Day 1 — Squat + Bench — 6 exercises (Tri-Set A — EMOM Density · Tri-Set B — EMOM Density)
• Day 2 — Deadlift + Press — 6 exercises (Tri-Set A — EMOM Density · Tri-Set B — EMOM Density)
• Day 3 — SBD Technique — 6 exercises (Tri-Set A — EMOM Density · Tri-Set B — EMOM Density)
• Day 4 — Squat Volume — 6 exercises (Tri-Set A — EMOM Density · Tri-Set B — EMOM Density)
• Day 5 — Bench Volume — 6 exercises (Tri-Set A — EMOM Density · Tri-Set B — EMOM Density)
• Day 6 — Deadlift Volume — 6 exercises (Tri-Set A — EMOM Density · Tri-Set B — EMOM Density)

2.Sample training day

Exercise	Sets	Reps	Rest
Tri-Set A — EMOM Density
Competition Squat	4	12-10-8-6	EMOM
Competition Bench Press	4	12-10-8-6	EMOM
Competition Deadlift	4	12-10-8-6	EMOM
Tri-Set B — EMOM Density
Competition Squat	4	12-10-8-6	EMOM
Competition Bench Press	4	12-10-8-6	EMOM
Competition Deadlift	4	12-10-8-6	EMOM

Sample: Day 1 — Squat + Bench — one of 6 training days. The app runs the full week with checkoffs, rest timers, and logging.

3.The rest of the week — full exercise lineup

Every movement in the program, day by day. Exact sets, reps, rest periods, and progression live in the app.

Day 2 — Deadlift + Press

• Competition Squat
• Competition Bench Press
• Competition Deadlift
• Larsen Press
• Tempo Squat
• Pin Press

Day 3 — SBD Technique

• Tempo Squat
• Pin Press
• Deficit Deadlift
• Competition Squat
• Competition Bench Press
• Competition Deadlift

Day 4 — Squat Volume

• Competition Squat
• Competition Bench Press
• Competition Deadlift
• Spoto Press
• Block Pull
• Larsen Press

Day 5 — Bench Volume

• Block Pull
• Larsen Press
• Tempo Squat
• Competition Deadlift
• Pause Squat
• Spoto Press

Day 6 — Deadlift Volume

• Competition Squat
• Competition Bench Press
• Competition Deadlift