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SPF Powerbuilding _ LiftVault.com

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14 views

SPF Powerbuilding _ LiftVault.com

Uploaded by

Czarek baby yoda
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
You are on page 1/ 11

SPF Powerbuilding: Strength, Power, & Fortitude 1-4

-Developed by Brogan Pratt


5-6
7-8
Enter your most recent 1RM's into the boxes below 9-10
11+

Squat 510 1RM Visit Brogains.org for a full


Bench 320 1RM explination on how to run the
Deadlift 515 1RM program

Post AMRAP Calculator


Exercise # of Reps New Training Max
Put these numbers
Squat 5-6 < Choose from drop down menu 510 back into the 1RM
Bench 9-10 < Choose from drop down menu 330 Boxes when starting a
Deadlift 7-8 < Choose from drop down menu 525 new month
**Formatting cells located below in white text**
1-4 5-6 7-8 9-10 11+
Week 1
Day 1 (Upperbody)
SPF Powerbuilding
Set 1 Set 2 Set 3
Bench 215.00 x8 215.00 x8 215.00 x8
Chest Accessory x6-8 x6-8 x6-8
Chest Accessory x12-15 x12-15 x12-15
Back Accessory x6-8 x6-8 x6-8
Back Accessory x12-15 x12-15
Back Accessory x12-15 x12-15
Trap Accessory x12-15 x12-15
Shoulder x15-20 x15-20
Bicep/Tricep Superset x15-20 x15-20
Rear Delt x15-20 x15-20

Day 3 (Lowerbody)
Set 1 Set 2 Set 3
Squat 340.00 x8 340.00 x8 340.00 x8
Lower Body Accessory x6-8 x6-8
Lower Body Accessory x12-15 x12-15
Lower Body Accessory x15-20 x15-20
Explosive Movement x10 x10

Day 5 (Upper/Lower)
Set 1 Set 2 Set 3
Deadlift 345.00 x8 345.00 x8 345.00 x8
Lower Body Accessory x6-8 x6-8 x6-8
Lower Body Accessory x12-15 x12-15 x12-15
Chest Accessory x6-8 x6-8 x6-8
Chest Accessory x12-15 x12-15 x12-15
Back Accessory x6-8 x6-8 x6-8
Back Accessory x12-15 x12-15
Back Accessory x12-15 x12-15
Shoulder x15-20 x15-20
Bicep/Tricep Superset x15-20 x15-20
Rear Delt x15-20 x15-20
Week 2
Day 1 (Upperbody)
SPF Powerbuilding
Set 1 Set 2 Set 3
Bench 220.00 x8 215.00 x8 215.00 x8
Chest Accessory x6-8 x6-8 x6-8
Chest Accessory x12-15 x12-15 x12-15
Back Accessory x6-8 x6-8 x6-8
Back Accessory x12-15 x12-15
Back Accessory x12-15 x12-15
Trap Accessory x12-15 x12-15
Shoulder x15-20 x15-20
Bicep/Tricep Superset x15-20 x15-20
Rear Delt x15-20 x15-20

Day 3 (Lowerbody)
Set 1 Set 2 Set 3
Squat 345.00 x8 340.00 x8 340.00 x8
Lower Body Accessory x6-8 x6-8
Lower Body Accessory x12-15 x12-15
Lower Body Accessory x15-20 x15-20
Explosive Movement x10 x10

Day 5 (Upper/Lower)
Set 1 Set 2 Set 3
Deadlift 350.00 x8 345.00 x8 345.00 x8
Lower Body Accessory x6-8 x6-8 x6-8
Lower Body Accessory x12-15 x12-15 x12-15
Chest Accessory x6-8 x6-8 x6-8
Chest Accessory x12-15 x12-15 x12-15
Back Accessory x6-8 x6-8 x6-8
Back Accessory x12-15 x12-15
Back Accessory x12-15 x12-15
Shoulder x15-20 x15-20
Bicep/Tricep Superset x15-20 x15-20
Rear Delt x15-20 x15-20
Week 3
Day 1 (Upperbody)
SPF Powerbuilding
Set 1 Set 2 Set 3
Bench 220.00 x8 220.00 x8 215.00 x8
Chest Accessory x6-8 x6-8 x6-8
Chest Accessory x12-15 x12-15 x12-15
Back Accessory x6-8 x6-8 x6-8
Back Accessory x12-15 x12-15
Back Accessory x12-15 x12-15
Trap Accessory x12-15 x12-15
Shoulder x15-20 x15-20
Bicep/Tricep Superset x15-20 x15-20
Rear Delt x15-20 x15-20

Day 3 (Lowerbody)
Set 1 Set 2 Set 3
Squat 345.00 x8 345.00 x8 340.00 x8
Lower Body Accessory x6-8 x6-8
Lower Body Accessory x12-15 x12-15
Lower Body Accessory x15-20 x15-20
Explosive Movement x10 x10

Day 5 (Upper/Lower)
Set 1 Set 2 Set 3
Deadlift 350.00 x8 350.00 x8 345.00 x8
Lower Body Accessory x6-8 x6-8 x6-8
Lower Body Accessory x12-15 x12-15 x12-15
Chest Accessory x6-8 x6-8 x6-8
Chest Accessory x12-15 x12-15 x12-15
Back Accessory x6-8 x6-8 x6-8
Back Accessory x12-15 x12-15
Back Accessory x12-15 x12-15
Shoulder x15-20 x15-20
Bicep/Tricep Superset x15-20 x15-20
Rear Delt x15-20 x15-20
Week 4 (Deload)
Day 1 (Upperbody)
SPF Powerbuilding
Set 1 Set 2 Set 3
Bench 220.00 x8 220.00 x8 240.00 AMRAP
Chest Accessory x12-15 x12-15 x12-15
Back Accessory x12-15 x12-15 x12-15
Back Accessory x12-15 x12-15 x6-8

Day 3 (Lowerbody)
Set 1 Set 2 Set 3
Squat 345.00 x8 345.00 x8 385.00 AMRAP
Lower Body Accessory x12-15 x12-15

Day 5 (Upper/Lower)
Set 1 Set 2 Set 3
Deadlift 350.00 x8 350.00 x8 385.00 AMRAP
Lower Body Accessory x12-15 x12-15 x12-15
Lower Body Accessory x12-15 x12-15 x12-15
Chest Accessory x12-15 x12-15 x12-15
Back Accessory x12-15 x12-15 x12-15
Back Accessory x12-15 x12-15
Week 1
Day 1 (Upperbody)
SPF Powerbuilding
Set 1 Set 2 Set 3
Bench 215.00 x8 215.00 x8 215.00 x8
Chest Accessory x6-8 x6-8 x6-8
Chest Accessory x12-15 x12-15 x12-15
Back Accessory x6-8 x6-8 x6-8
Back Accessory x12-15 x12-15
Back Accessory x12-15 x12-15
Trap Accessory x12-15 x12-15
Shoulder x15-20 x15-20
Bicep/Tricep Superset x15-20 x15-20
Rear Delt x15-20 x15-20

Day 2 (Lowerbody)
Set 1 Set 2 Set 3
Squat 340.00 x8 340.00 x8 340.00 x8
Lower Body Accessory x6-8 x6-8
Lower Body Accessory x12-15 x12-15
Lower Body Accessory x15-20 x15-20
Explosive Movement x10 x10

Day 4 (Upperbody)
Set 1 Set 2 Set 3
Bench 215.00 x8 215.00 x8 215.00 x8
Chest Accessory x6-8 x6-8 x6-8
Chest Accessory x12-15 x12-15 x12-15
Back Accessory x6-8 x6-8 x6-8
Back Accessory x12-15 x12-15
Trap Accessory x12-15 x12-15
Shoulder x15-20 x15-20
Bicep/Tricep Superset x15-20 x15-20
Rear Delt x15-20 x15-20

Day 5 (Lowerbody)
Set 1 Set 2 Set 3
Deadlift 345.00 x8 345.00 x8 345.00 x8
Lower Body Accessory x6-8 x6-8
Lower Body Accessory x12-15 x12-15
Lower Body Accessory x15-20 x15-20
Explosive Movement x10 x10
Week 2
Day 1 (Upperbody)
SPF Powerbuilding
Set 1 Set 2 Set 3
Bench 220.00 x8 215.00 x8 215.00 x8
Chest Accessory x6-8 x6-8 x6-8
Chest Accessory x12-15 x12-15 x12-15
Back Accessory x6-8 x6-8 x6-8
Back Accessory x12-15 x12-15
Back Accessory x12-15 x12-15
Trap Accessory x12-15 x12-15
Shoulder x15-20 x15-20
Bicep/Tricep Superset x15-20 x15-20
Rear Delt x15-20 x15-20

Day 3 (Lowerbody)
Set 1 Set 2 Set 3
Squat 345.00 x8 340.00 x8 340.00 x8
Lower Body Accessory x6-8 x6-8
Lower Body Accessory x12-15 x12-15
Lower Body Accessory x15-20 x15-20
Explosive Movement x10 x10

Day 4 (Upperbody)
Set 1 Set 2 Set 3
Bench 220.00 x8 220.00 x8 215.00 x8
Chest Accessory x6-8 x6-8 x6-8
Chest Accessory x12-15 x12-15 x12-15
Back Accessory x6-8 x6-8 x6-8
Back Accessory x12-15 x12-15
Trap Accessory x12-15 x12-15
Shoulder x15-20 x15-20
Bicep/Tricep Superset x15-20 x15-20
Rear Delt x15-20 x15-20

Day 5 (Lowerbody)
Set 1 Set 2 Set 3
Deadlift 350.00 x8 350.00 x8 345.00 x8
Lower Body Accessory x6-8 x6-8
Lower Body Accessory x12-15 x12-15
Lower Body Accessory x15-20 x15-20
Explosive Movement x10 x10
Week 3
Day 1 (Upperbody)
SPF Powerbuilding
Set 1 Set 2 Set 3
Bench 220.00 x8 220.00 x8 215.00 x8
Chest Accessory x6-8 x6-8 x6-8
Chest Accessory x12-15 x12-15 x12-15
Back Accessory x6-8 x6-8 x6-8
Back Accessory x12-15 x12-15
Back Accessory x12-15 x12-15
Trap Accessory x12-15 x12-15
Shoulder x15-20 x15-20
Bicep/Tricep Superset x15-20 x15-20
Rear Delt x15-20 x15-20

Day 3 (Lowerbody)
Set 1 Set 2 Set 3
Squat 345.00 x8 345.00 x8 340.00 x8
Lower Body Accessory x6-8 x6-8
Lower Body Accessory x12-15 x12-15
Lower Body Accessory x15-20 x15-20
Explosive Movement x10 x10

Day 4 (Upperbody)
Set 1 Set 2 Set 3
Bench 220.00 x8 220.00 x8 215.00 x8
Chest Accessory x6-8 x6-8 x6-8
Chest Accessory x12-15 x12-15 x12-15
Back Accessory x6-8 x6-8 x6-8
Back Accessory x12-15 x12-15
Trap Accessory x12-15 x12-15
Shoulder x15-20 x15-20
Bicep/Tricep Superset x15-20 x15-20
Rear Delt x15-20 x15-20

Day 5 (Lowerbody)
Set 1 Set 2 Set 3
Deadlift 350.00 x8 350.00 x8 345.00 x8
Lower Body Accessory x6-8 x6-8
Lower Body Accessory x12-15 x12-15
Lower Body Accessory x15-20 x15-20
Explosive Movement x10 x10
Week 4 (Deload)
Day 1 (Upperbody)
SPF Powerbuilding
Set 1 Set 2 Set 3
Bench 220.00 x8 220.00 x8 240.00 AMRAP
Chest Accessory x12-15 x12-15 x12-15
Back Accessory x12-15 x12-15 x12-15
Back Accessory x12-15 x12-15 x6-8

Day 3 (Lowerbody)
Set 1 Set 2 Set 3
Squat 345.00 x8 345.00 x8 385.00 AMRAP
Lower Body Accessory x12-15 x12-15

Day 5 (Upper/Lower)
Set 1 Set 2 Set 3
Deadlift 350.00 x8 350.00 x8 385.00 AMRAP
Lower Body Accessory x12-15 x12-15 x12-15
Lower Body Accessory x12-15 x12-15 x12-15
Chest Accessory x12-15 x12-15 x12-15
Back Accessory x12-15 x12-15 x12-15
Back Accessory x12-15 x12-15
Chest x6-8 x12-15 Back x6-8 x12-15
Paused Press (3sec) Dumbell Pullovers
Wide-Grip Paused Press Barbell Row
Wide Grip Bench Press CloseGrip Chin-ups
Dumbell Incline Press Chin-ups
Incline Bench Widegrip Pull-ups
1 Board Press Pullups
2 Board press Pullup Lat Pulldown
Pin Presses V-Grip Lat pulldown
Dumbell Press Widegrip Lat Pulldown
Close Grip Bench Press Close-grip Chins (Lat Pulldown)

Close grip 1 board Straight Arm Pulldown


Close grip 2 board T bar row
Floor Press Chest Supported Row
Slingshot Wide Chest Supported Row
Pec Dec Widegrip Seated Row
Cable Flys Seated Row
Shoulders x15-20 Kroc Rows
Seated Dumbell Press 1 arm cable rows
Arnold Press Trap Movements
Push Press Dumbell Shrugs
Overhead Press Trap Bar Shrugs
Lateral Raises Power Trapbar Shrugs
Cable Lateral Raises Barbell Shrugs
Lying Side Laterals Power Shrugs
Reverse-Grip Overhead Biceps x15-20
Prone Rear Delt Flys Narrow Z-bar Curl
Seated Rear Delt Flys Preacher Curls
Bent-over Cable Laterals 21's
Triceps x15-20 Incline Curls
Lying Z-Bar Press Hammer Curls
Standing
Seated Tricep Press
Overhead Cable Curls
Extentions
Tricep Rope Concentration Curls
pressdowns
One-arm Reverse Cable Reverse Curls
pressdowns
Dumbell Kickbacks
Glutes/Hips x6-8 x12-15 x15-20 Quads x6-8 x12-15 x15-20
Wide Stance Squats Front Squat
Wide Box Squats Narrow Squat
Wide Paused Squats Narrow Box Squat
Narrow Highbar
Paused Squat
Squat
Box Squat Pin Squats
Paused Squat Narrow Leg Press
Anderson Squats Machine Hack Squat
Leg Press Dumbell Stepups
Wide Leg Press Deadlifts x6-8 x12-15 x15-20
Hip Thrusts Defecit Deadlifts
Snatch Grip
Barbell Glute Bridge
Deadlifts
Bulgarian Squats Suitcase Deadlifts
Barbell Lunges Barbell Hack Squats
Dumbell Lunges High Rack Pulls
Glute Ham Raise Paused Deadlifts
Seated leg curl 1 + 1/2 Deadlifts
Standing leg curl Explosive
Lying leg curl Box Jumps
Romanian Deadlifts Weighted Box Jumps
Single Leg Romanian
Sled Pulls
Deadlifts
Dumbell Romanian
Farmer's Walks
Deadlifts

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