Lift Vault

Free Programs and Spreadsheets

Generic selectors
Exact matches only
Search in title
Search in content
Post Type Selectors
  • Buy Programs
  • Program Finder
  • Programs & Spreadsheets
    • Program Type
      • Powerlifting Programs
        • Peaking Programs
      • Bodybuilding Program
      • Strength Training Program
      • Powerbuilding Programs
      • Hypertrophy Programs
      • Bodyweight Workout Programs
        • Home Workouts
      • Lift Specific Program
        • Squat Programs
        • Bench Press Programs
        • Deadlift Programs
      • Olympic Weightlifting Programs
    • Number of Weeks
      • 3 to 9 Weeks
        • 3 Week Programs
        • 4 Week Programs
        • 5 Week Programs
        • 6 Week Programs
        • 8 Week Programs
        • 9 Week Programs
      • 10+ Weeks
        • 10 Week Programs
        • 11 Week Programs
        • 12 Week Programs
        • 13 Week Programs
        • 14 Week Programs
        • 15 Week Programs
        • 16 Week Programs
    • Workout Splits
      • 3 Day Workout Split
      • 4 Day Workout Split
      • 5 Day Workout Split
      • 6 Day Workout Split
      • Upper/Lower Split
      • 6 Day PPL Split
      • Full Body Workout Plan
  • Reviews
    • Program Reviews
    • Equipment Reviews
      • IPF & USAPL Approved List of Gear
      • USPA Approved List of Gear
      • Best Deadlift Bars
    • Supplement Reviews
      • Pre Workout Reviews
        • Best Pre Workout 2023
        • Strongest Pre Workout
        • DMAA Pre Workout
        • DMHA Pre Workout
        • Best Stim Free Pre Workout
        • Best Pre-Workout for Weight Loss
        • The 8 Best Pre Workouts for Beginners [Tested]
        • Best Pre Workout for Women
        • Homemade Pre Workout
        • Best Thermogenic Pre Workout
        • Best Pre Workout for Teens
        • Best Natural Pre Workout
      • Muscle Building
        • Best Whey Protein Powder
        • Best Mass Gainers
        • The 5 Best Creatine Supplements for Bulking
        • Best Turkesterone
        • Best Tongkat Ali Supplements
        • Best Ecdysterone Supplements
        • Best Intra Workout Supplements
        • Best Creatine HCL
        • Best BCAA for Women
        • Best Creatine for Teens
      • Strongest Fat Burner
  • Learn
    • Resources
    • Exercises
      • Hammer Curl vs Bicep Curl
      • Bench Press vs Chest Press: What’s the Difference?
      • Dumbbell vs Barbell Bench Press
      • Glute Bridge vs Hip Thrust
      • Split Squat vs Lunge
      • Leg Press vs Hack Squat
      • Deadlift vs Romanian Deadlift
  • Forum
  • Contact
    • About Lift Vault
    • Meet the Team
    • Submit a Program
Home » Programs » 4 Week Powerlifting & Strength Programs » Strength Power and Fortitude 4 Week Powerbuilding Program Spreadsheet

Strength Power and Fortitude 4 Week Powerbuilding Program Spreadsheet

Avatar

By Kyle Risley
Last updated August 21, 2021

Experience level: Intermediate

Weeks: 4

Periodization: Linear Periodization

Meet prep program: No

Program goal: Hypertrophy, Powerlifting, Strength

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The Strength Power and Fortitude (SPF) 4 week powerbuilding program by Brogan Pratt is an off season program for powerlifters designed to help build base strength and work capacity. It can be run as a 3 day or 4 day program and resets every 4 weeks, using an AMRAP set on week 4 to gauge progress.

SPF Powerbuilding Program Overview

  • 3 day or 4 day program
  • Squat, bench, and deadlift each get their own day (bench 2x on the 4 day version)
  • Major lifts are trained between 67-69% of the athletes 1RM
  • AMRAP set on week 4 helps determine how to increase 1RM training weight for the next program cycle
  • Accessory movements are added after each major compound movement to develop hypertrophy
  • If you’d like more information about powerbuilding, see our article on what powerbuilding is

More detail about the program is available on Brogan Pratt’s site.

SPF Powerbuilding Spreadsheet

via Brogan Pratt

SPF Powerbuilding | LiftVault.com

Comments Rating 0 (0 reviews)
Avatar

About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

Filed Under: 4 Week Programs, Powerbuilding Program, Programs
Tagged With: 3 Day Workout Plan, 4 Day Split, 4 Day Workout Plan, 4 Week Workout Plan
Squat frequency: 1
Bench press frequency: 1, 2
Deadlift frequency: 1
Overhead press frequency: 1, 2

Related Posts

  • Brogains 10 Week Powerbuilding Program Spreadsheet (4 Day)

    The Brogains powerbuilding program is a strength and hypertrophy program written by Brogan Pratt. It has the option to be run as a peaking program for a meet. Brogains Powerbuilding Program Overview 4 workouts per week Workouts are split as upper/lower, heavy/dynamic (similar to PHUL)…

  • PHATburn Powerbuilding Program Spreadsheet

    Established by Doug Hepburn as a powerbuilding routine that blends the heavy weight work of powerlifting training with the hypertrophy-inducing volume of bodybuilding training, PHATburn is a challenging program for advanced athletes. If you're looking to introduce more volume into your off-season training, this may…

  • Hepburn Method Powerbuilding Program Spreadsheet

    Doug Hepburn has become synonymous with brute force and sheer simplicity. This is reflected in his programs, which focus entirely on compound strength movements and do not explicitly recommend any direct accessory work. Below there are essentially 2 programs, each with a power phase and…

  • 6 Week Power Bench Press Program Spreadsheet

    Written by John Robbins and published by Dennis B. Beis in an early 1990's issue of Natural Bodybuilding, the 6 week power bench press program is a peaking program designed to end the 6 week cycle with a new 1 rep max.  Format: Bench 2x weekly…

  • Jonnie Candito Linear Program Spreadsheet

    The Candito Linear Program is a great strength program with 3 different variations that will rapidly add pounds on the bar for beginner and intermediate lifters alike. Now, enjoy in an easy to edit, mobile-friendly spreadsheet! Included variants: Strength / Hypertrophy Program Strength / Control…

  • Jonnie Candito 6 Week Powerlifting Program Spreadsheet

    Jonnie Candito's 6 week program is a powerlifting peaking program. It consists of several short training blocks dedicated to muscular conditioning, hypertrophy, strength, linear weight increases, acclimation to heavy weights, intensity, and testing. It is held in especially high regard for improving the one rep…

download-folder

Unlock The Vault!

Get lifetime access to every Lift Vault spreadsheet on Google Drive.

Download, bookmark, or browse. 

Latest Posts

  • The 10 Best Pre-Workout Ingredients for 2023
  • Bro Split Guide: Example and Spreadsheet
  • Sicario V2 by ASC Pre-Workout Review
  • Defiant Unleashed YAYO Pre Workout Review
  • The 5 Best 6-Day Workout Splits

Copyright © 2023 All Rights Reserved · Lift Vault · Privacy Policy · Medical Disclaimer