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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
Women's Gain Strength, Men's Gain Strength, Women's Powerbuilding, Men's Powerbuilding, Women's Powerlifting, Men's Powerlifting
Equipment
Barbell, Bench, Box, Cable, Dumbbell, EZ Bar, Machine, Other
Statistics
Average Carido 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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Incline Dumbbell Press
3 sets, 6 - 8 reps, (rest 60s)
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2 sets, 12 - 15 reps, (rest 60s)
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Seated Dumbbell Shoulder Press
2 sets, 15 - 20 reps, (rest 60s)
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Circuit
2 sets, 15 - 20 reps, (rest 60s)
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Lower body

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2 sets, 6 - 8 reps, (rest 60s)
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Standing Leg Curl
2 sets, 15 - 20 reps, (rest 60s)
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Upper Body

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Show Alternative Exercises
Incline Dumbbell Press
3 sets, 6 - 8 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises
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
2 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises
Show Alternative Exercises

Lower body

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Machine Hack Squat
2 sets, 12 - 15 reps, (rest 60s)
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Sled Drag - Harness
2 sets, 10 reps, (rest 60s)
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Date Created: 1/9/2020, UTC


Last Updated: 9/12/2020, UTC

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