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Strength Power and Fortitude 4 Week Powerbuilding Program

By Brogan Pratt

Experience
Intermediate (2-3 years)
Time
61 minutes/day | 4 days/week | 4 weeks
Good for
Gain Strength, Powerbuilding, Powerlifting
Equipment
2 x Dumbbell, 45 Degree Leg Press Machine, Barbell, Box, Crossover Cable Machine, EZ Bar, Flat Bench, Incline Bench, Lat Pulldown Bar, Lat Pulldown Cable Machine, Machine, Other, Pec Fly/Rear Delt Machine, Preacher Curl Bench, Seated Leg Curl Machine, Squat Rack
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description
Source: liftvault.com

SPF powerbuilding, (Strength, Power, & Fortitude), is an off season powerlifting program and (hopefully) an infinite general interest in weightlifting program. SPF power building was created for people who are looking to build their base strength in preparation for powerlifting competitions, or for people who are tired of the same monotony in the gym caused by running the same program week, after week, after week. SPF power building focuses heavily on the bodybuilding side of the bodybuilding/powerlifting equation. Your body is stronger when you train it with heavy weighs closer to your one rep max to build up specific strength in that movement, however, there comes an upper limit caused by muscle size. We also need to have larger muscles to be able to push larger weights. SPF power building is for people looking to put on some mass in the off-season, try out new movements that haven’t been performed in a while, reduce boredom in the gym, and to be jacked to the nines.


HOW LONG SHOULD I RUN SPF POWERBUILDING?

SPF powerbuilding is designed in a one-month cycle. Meaning that you can run this program month, after month, after month. You will have three weeks of a high-volume lifting regime, and the fourth week is a deload where you will be setting up new weights to use for the following month in an AMRAP set. If your off-season is only two months, then you run this program for two months. If your off-season is four months, then you could run this for four months.


SHOULD I RUN SPF POWERBUILDING ON A CUT, OR SHOULD I BE ON A BULK?

SPF power building is fine to run on either a cut or bulk, but obviously this program will be more effective when you are running in a calorie surplus.


CAN I RUN SPF POWERBUILDING AS A PEAKING PROGRAM?

No, SPF powerbuilding is not designed as a peaking program. It is designed as an off-season program meaning that you are not near a competition. If you’re looking for a competition peaking program, I would suggest that you run my other program broke gains.


WHAT IF I’M NOT A POWERLIFTER?

One of the big reasons why SPF power building exists in the first place, is that It can be run as a general strength building program. The weights you are lifting are not incredibly intense, and with the loads scheduled into the program, you could potentially infinitely run SPF power building without getting bored (as long as you don’t get bored of being in a gym, that is).

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Workout Overview


Upper Body

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
3 sets, 8 reps, (rest 90s)
use 70% of your 1RM
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
3 sets, 6 - 8 reps, (rest 60s)
Show Alternative Exercises
Cable Chest Flye demonstrationPlay Cable Chest Flye demonstration
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
3 sets, 6 - 8 reps, (rest 60s)
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
2 sets, 12 - 15 reps, (rest 60s)
Use a wide grip
Show Alternative Exercises
Straight-Arm Pulldown demonstrationPlay Straight-Arm Pulldown demonstration
2 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Barbell Shrug demonstrationPlay Barbell Shrug demonstration
2 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Seated Dumbbell Shoulder Press
2 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises
Circuit
EZ-Bar Preacher Curl demonstrationPlay EZ-Bar Preacher Curl demonstration
2 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises
Rope Pressdown demonstrationPlay Rope Pressdown demonstration
2 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises
Machine Reverse Fly demonstrationPlay Machine Reverse Fly demonstration
2 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises

Lower body

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
3 sets, 8 reps, (rest 60s)
70%% of your 1RM
Show Alternative Exercises
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
2 sets, 6 - 8 reps, (rest 60s)
Show Alternative Exercises
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
2 sets, 12 - 14 reps, (rest 60s)
Show Alternative Exercises
Standing Leg Curl
2 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises
Box Jump demonstrationPlay Box Jump demonstration
2 sets, 10 reps, (rest 60s)
Show Alternative Exercises

Upper Body

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
3 sets, 8 reps, (rest 90s)
use 70% of your 1RM
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
3 sets, 6 - 8 reps, (rest 60s)
Show Alternative Exercises
Cable Chest Flye demonstrationPlay Cable Chest Flye demonstration
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
3 sets, 6 - 8 reps, (rest 60s)
Show Alternative Exercises
Straight-Arm Pulldown demonstrationPlay Straight-Arm Pulldown demonstration
2 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Barbell Shrug demonstrationPlay Barbell Shrug demonstration
2 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Seated Dumbbell Shoulder Press
2 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises
Circuit
EZ-Bar Preacher Curl demonstrationPlay EZ-Bar Preacher Curl demonstration
2 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises
Rope Pressdown demonstrationPlay Rope Pressdown demonstration
2 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises
Reverse Flyes demonstrationPlay Reverse Flyes demonstration
2 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises

Lower body

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
3 sets, 8 reps, (rest 60s)
70% of your 1RM
Show Alternative Exercises
Barbell Front Squat (weightlifting style) demonstrationPlay Barbell Front Squat (weightlifting style) demonstration
2 sets, 6 - 8 reps, (rest 60s)
Show Alternative Exercises
Machine Hack Squat
2 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Barbell Hip Thrust with Bench demonstrationPlay Barbell Hip Thrust with Bench demonstration
2 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises
Sled Drag - Harness
2 sets, 10 reps, (rest 60s)
Show Alternative Exercises

Date Created: 1/8/2020, EST


Last Updated: 7/12/2021, EDT

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