Free personalized workout plan

Strength Power and Fortitude 4 Week Powerbuilding Program

By Brogan Pratt

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

61 minutes

Genders

Female, Male

Goals

Gain Strength (Female | Male)
Powerbuilding (Female | Male)
Powerlifting (Female | Male)
Description

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 p

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Equipment

Barbell, Bench, Box, Cable, Dumbbell, EZ Bar, Machine, Other

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

61 minutes

Genders

Female, Male

Days per week

4 days

Goals

Gain Strength (Female | Male)
Powerbuilding (Female | Male)
Powerlifting (Female | Male)
Description

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 p

Show More

Equipment

Barbell, Bench, Box, Cable, Dumbbell, EZ Bar, Machine, Other

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Workout Overview

Next WeekSee Next Workout Week

Week 1


Lower body

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ExerciseSetsRepsRestNotes
1. Barbell Deadlift3 sets8 reps60s
70% of your 1RM
2. Front Squat (Clean Grip)
Front Squat (Clean Grip)
2 sets6 - 8 reps60s
3. Machine Hack Squat
Machine Hack Squat
2 sets12 - 15 reps60s
4. Barbell Hip Thrust with Bench2 sets15 - 20 reps60s
5. Sled Drag - Harness
Sled Drag - Harness
2 sets10 reps60s

Week 2


Upper Body

Scroll to top

ExerciseSetsRepsRestNotes
1. Barbell Bench Press3 sets8 reps90s
+5lbs on your first 2 sets then go back to the previous weight
2. Incline Dumbbell Press
Incline Dumbbell Press
3 sets6 - 8 reps60s
3. Cable Chest Flye
Cable Chest Flye
3 sets12 - 15 reps60s
4. Bent Over Barbell Row3 sets6 - 8 reps60s
5. Straight-Arm Pulldown2 sets12 - 15 reps60s
6. Barbell Shrug2 sets12 - 15 reps60s
7. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
2 sets15 - 20 reps60s
8A. EZ-Bar Preacher Curl
EZ-Bar Preacher Curl
2 sets15 - 20 reps60s
8B. Rope Pressdown2 sets15 - 20 reps60s
9. Reverse Flyes2 sets15 - 20 reps60s

Lower body

Scroll to top

ExerciseSetsRepsRestNotes
1. Barbell Deadlift3 sets8 reps60s
+5lbs on your first 2 Sets then go back to previous weight
2. Front Squat (Clean Grip)
Front Squat (Clean Grip)
2 sets6 - 8 reps60s
3. Machine Hack Squat
Machine Hack Squat
2 sets12 - 15 reps60s
4. Barbell Hip Thrust with Bench2 sets15 - 20 reps60s
5. Sled Drag - Harness
Sled Drag - Harness
2 sets10 reps60s

Week 3


Upper Body

Scroll to top

ExerciseSetsRepsRestNotes
1. Barbell Bench Press3 sets8 reps90s
+5lbs on your first 2 sets then -5lbs on your last
2. Incline Dumbbell Press
Incline Dumbbell Press
3 sets6 - 8 reps60s
3. Cable Chest Flye
Cable Chest Flye
3 sets12 - 15 reps60s
4. Bent Over Barbell Row3 sets6 - 8 reps60s
5. Straight-Arm Pulldown2 sets12 - 15 reps60s
6. Barbell Shrug2 sets12 - 15 reps60s
7. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
2 sets15 - 20 reps60s
8A. EZ-Bar Preacher Curl
EZ-Bar Preacher Curl
2 sets15 - 20 reps60s
8B. Rope Pressdown2 sets15 - 20 reps60s
9. Reverse Flyes2 sets15 - 20 reps60s

Lower body

Scroll to top

ExerciseSetsRepsRestNotes
1. Barbell Deadlift3 sets8 reps60s
+5lbs on your first 2 Sets then -5lbs in your last set
2. Front Squat (Clean Grip)
Front Squat (Clean Grip)
2 sets6 - 8 reps60s
3. Machine Hack Squat
Machine Hack Squat
2 sets12 - 15 reps60s
4. Barbell Hip Thrust with Bench2 sets15 - 20 reps60s
5. Sled Drag - Harness
Sled Drag - Harness
2 sets10 reps60s

Week 4


Lower body

Scroll to top

ExerciseSetsRepsRestNotes
1. Barbell Squat3 sets8 reps60s
+5lbs on your working weight for the first 2 sets and +20lbs on your last weight
2. Dumbbell Lunges
Dumbbell Lunges
2 sets12 - 15 reps60s

Date Created: 1/9/20, 1:37 AM


Last Updated: 9/12/20, 9:36 PM

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