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Strength Power and Fortitude 4 Week Powerbuilding Program Spreadsheet

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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

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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.