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The original was posted on /r/weightroom by /u/Patton370 on 2025-04-09 14:28:36+00:00.

My stats prior to beginning SBS Hypertrophy

• 28/29 years old, 193lbs
• Squat: 485x1
• Bench: 342x1
• Deadlift: 556x1

I ran the Hypertrophy program in a very lean bulk over 17.5 weeks. A coach I wanted to work with only had 2 spots left, so I decided to cut 2.5 weeks of the program out at the end. I wanted to be fresh and ready to go with my coach starting next week (especially since I skipped the last scheduled deload for this program, and the fatigue kicked my ass today).

• I ran the 6x weeks version, sometimes training 7x a week, sometimes training 5x. I just made sure to complete the lifts for the program
• I tried to do the first block (6 weeks) with an additional deadlift movement. I did that for 3 weeks and realized it was a bad idea
• Primary lifts: Squats, Bench, Deadlift, Swiss Bar bench
• Secondary lifts: SSB bar squat, Paused Kabuk transformer bar high bar squat, close grip bench, wide grip bench, trap bar deadlift, DB OH Press
• I did WAY more accessories than Greg recommends. I averaged around 10 sets of belt squats and 4 additional sets of barbell squats each week.
  • I also did 9-10 sets TOTAL of good mornings, RDLs, or reverse hyper extensions each week
  • I also added lots of upper body volume
• Supplements: Creatine and protein powder

Results

• I gained about 5-8lbs of body weight over the course of the program. I need to eat more.
• My strength on squats and ability to do high rep squat sets grew immensely. Sets I am really proud of for my lower body:
  • 440lbs for 8 on Week 17 of the program:
  • 405lbs for 12 on Week 10 of the program:
  • 455lbs for 3, while super fatigued today: . I decided maybe it wasn’t a squat day today, tried to deadlift the weight prescribed today, couldn’t even pick up 490lbs of deadlift for a single. If I can do squats at that weight, on a bad day; that’s good progress
• My deadlift and deadlift accessory sets also improved quite a bit:
  • 475lbs is now super easy:
  • I’m doing high rep good mornings like they are nothing (335lbs for 16):
• My upper body has blown up in size, and I believe I could probably get a 10lb bench PR right now
• My quads have grown a bunch
• I’m at a lower body fat % now than when I started

What I think I can lift now:

Physique photos (I should have tracked these better and I probably should have got one from yesterday or today):

Middle of week 2 of program:

Start of week 12 of program:

Start of week 15 of program:

Thoughts:

• This is an excellent program. I’d recommend anyone on the intermediate level to give it a shot. I’m super excited to get back into some lower rep training, and see how this translates to what I can lift in a powerlifting meet