user: 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.

user: 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.

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