prompter: Give me a sbd training split

assistant: Sure! A common Split for a Strength, Power and Endurance (SBD) training program could be as follows:

Monday:

Warm-up: 5-10 minutes of light cardio and dynamic stretching
Strength Training: Focus on compound lifts such as squat, deadlift, bench press, and rows, perform 3-4 sets of 8-12 reps with heavier weights.
Assistance exercises: Accessory exercises that target specific muscle groups, such as bicep curls, tricep extensions, calf raises, and lateral raises. Perform 3 sets of 8-12 reps.
Cool-down: 5-10 minutes of stretching and foam rolling
Tuesday:

Warm-up: 5-10 minutes of light cardio and dynamic stretching
Power Training: Focus on explosive movements, such as plyometrics, jump squats, and box jumps, perform 3-4 sets of 8-12 reps.
Endurance Training: Cardiovascular endurance such as steady-state running, cycling, or rowing for 30-45 minutes.
Cool-down: 5-10 minutes of stretching and foam rolling
Wednesday:

Rest Day or Active recovery such as yoga, foam rolling, or low-intensity cardio
Thursday:

Warm-up: 5-10 minutes of light cardio and dynamic stretching
Strength Training: Focus on compound lifts such as squat, deadlift, bench press, and rows, perform 3-4 sets of 8-12 reps with heavier weights.
Assistance exercises: Accessory exercises that target specific muscle groups, such as bicep curls, tricep extensions, calf raises, and lateral raises. Perform 3 sets of 8-12 reps.
Cool-down: 5-10 minutes of stretching and foam rolling
Friday:

Warm-up: 5-10 minutes of light cardio and dynamic stretching
Power Training: Focus on explosive movements, such as plyometrics, jump squats, and box jumps, perform 3-4 sets of 8-12 reps.
Endurance Training: High-Intensity Interval Training (HIIT) such as sprints, battle ropes, or kettlebell swings, perform 3-4 sets of 30-60 seconds of all-out effort, with rest periods in between.
Cool-down: 5-10 minutes of stretching and foam rolling
Saturday and Sunday:

Rest Day or Active recovery such as yoga, foam rolling, or low-intensity cardio
This is a sample split that can be tailored to fit your specific fitness goals and can be adjusted based on your current fitness level. It is important to consult with a fitness professional before starting any new training program.

prompter: Is this split beginner friendly? It seems to be a pretty hard workout over all. could you adjust the Reps and Sets a bit so I can experiment a bit and see if I like it?

assistant: Yes, the split can be adjusted for beginners. Here is a modified version of the split for beginners:

Monday:

Warm-up: 5-10 minutes of light cardio and dynamic stretching
Strength Training: Focus on compound lifts such as squat, deadlift, bench press, and rows, perform 2 sets of 8-10 reps with lighter weights.
Assistance exercises: Accessory exercises that target specific muscle groups, such as bicep curls, tricep extensions, calf raises, and lateral raises. Perform 2 sets of 8-10 reps.
Cool-down: 5-10 minutes of stretching and foam rolling
Tuesday:

Warm-up: 5-10 minutes of light cardio and dynamic stretching
Power Training: Focus on explosive movements, such as plyometrics, jump squats, and box jumps, perform 2 sets of 8-10 reps.
Endurance Training: Cardiovascular endurance such as steady-state running, cycling, or rowing for 15-20 minutes.
Cool-down: 5-10 minutes of stretching and foam rolling
Wednesday:

Rest Day or Active recovery such as yoga, foam rolling, or low-intensity cardio
Thursday:

Warm-up: 5-10 minutes of light cardio and dynamic stretching
Strength Training: Focus on compound lifts such as squat, deadlift, bench press, and rows, perform 2 sets of 8-10 reps with lighter weights.
Assistance exercises: Accessory exercises that target specific muscle groups, such as bicep curls, tricep extensions, calf raises, and lateral raises. Perform 2 sets of 8-10 reps.
Cool-down: 5-10 minutes of stretching and foam rolling
Friday:

Warm-up: 5-10 minutes of light cardio and dynamic stretching
Power Training: Focus on explosive movements, such as plyometrics, jump squats, and box jumps, perform 2 sets of 8-10 reps.
Endurance Training: High-Intensity Interval Training (HIIT) such as sprints, battle ropes, or kettlebell swings, perform 2 sets of 15-20 seconds of all-out effort, with rest periods in between.
Cool-down: 5-10 minutes of stretching and foam rolling
Saturday and Sunday:

Rest Day or Active recovery such as yoga, foam rolling, or low-intensity cardio

It is important to listen to your body and adjust the sets and reps accordingly. It is also recommended to consult with a fitness professional before starting any new training program.

prompter: Can you do it again knowing that I can't do it on Friday?

assistant: Sure! Here's an adjusted version of the same split, designed for a beginner:

Monday:
Warm-up: 5-10 minutes of light cardio and dynamic stretching
Strength Training: Focus on compound lifts such as squat, deadlift, bench press, and rows, perform 2-3 sets of 6-8 reps with lighter weights.
Assistance exercises: Accessory exercises that target specific muscle groups, such as bicep curls, tricep extensions, calf raises, and lateral raises. Perform 2-3 sets of 6-8 reps.
Cool-down: 5-10 minutes of stretching and foam rolling

Tuesday:
Warm-up: 5-10 minutes of light cardio and dynamic stretching
Power Training: Focus on explosive movements, such as plyometrics, jump squats, and box jumps, perform 2-3 sets of 6-8 reps.
Endurance Training: Cardiovascular endurance such as steady-state running, cycling, or rowing for 20-30 minutes.
Cool-down: 5-10 minutes of stretching and foam rolling

Wednesday:
Rest Day or Active recovery such as yoga, foam rolling, or low-intensity cardio

Thursday:
Warm-up: 5-10 minutes of light cardio and dynamic stretching
Strength Training: Focus on compound lifts such as squat, deadlift, bench press, and rows, perform 2-3 sets of 6-8 reps with lighter weights.
Assistance exercises: Accessory exercises that target specific muscle groups, such as bicep curls, tricep extensions, calf raises, and lateral raises. Perform 2-3 sets of 6-8 reps.
Cool-down: 5-10 minutes of stretching and foam rolling

Friday:
Warm-up: 5-10 minutes of light cardio and dynamic stretching
Power Training: Focus on explosive movements, such as plyometrics, jump squats, and box jumps, perform 2-3 sets of 6-8 reps.
Endurance Training: High-Intensity Interval Training (HIIT) such as sprints, battle ropes, or kettlebell swings, perform 2-3 sets of 20-30 seconds of all-out effort, with rest periods in between.
Cool-down: 5-10 minutes of stretching and foam rolling

Saturday and Sunday:
Rest Day or Active recovery such as yoga, foam rolling, or low-intensity cardio

This split is designed for a beginner and can be adjusted as needed based on your progress and comfort level. Don't forget to start with lighter weights and gradually increase as you become stronger and more confident in your abilities. Listen to your body and don't push too hard too fast, it's important to avoid injury and allow for proper recovery.

prompter: Can you modify this workout plan to target muscle groups and motions used for bouldering?