BroGains PowerBuilding

-Developed by Brogan Pratt

Enter your most recent 1RM's into the boxes below

Calculator
Weight # of Reps Calculated 1RM
Squat 180 1RM 265 7 328
Bench 128 1RM On an AMRAP Set… 95 10 128
Deadlift 147 1RM 365 7 450
Rounding 2.5 2.5=kg, 5=lb

For a full explanation of this training program, including rationals, A note on AMRAP sets:
evidence, results, and how to run it, visit: brogains.org
Most Recent Program rendition as of: November 2017 Don't over reach yourself.
Leave 1-2 reps in the tank
on these sets, otherwise
you will find yourself
quickly doing moving
more weight than you
should be to make
consistent progress.
Slower progress
**Formatting cells located below in white text** consistently is better.
1 to 4 5 to 6 7 to 8 9 to 10 11+

Once you've entered your 1 RM's, head over to "Weak Spot Choices"
to select your accessory work for the program. Be sure to fill in your
accessory choice into the drop down menu.
Printing works best on Landscape orientation
All cells are initially locked (no password) except for Emerald Boxes/Dropdown menus
to protect those not skilled in ExcelFu'. To unlock (if you wanted to enter in numbers on
your computer), simply go to "review" and click "unprotect sheet"
 Selecting Your accessories
1. Discover your weak point
Film a set of 2-3 reps with a relatively heavy weight (87.5%+). Focus on where your form starts to break down, wh
as quickly. If you're weak everywhere, choose an acceleration exercise and a main movement based exercise (for
squat or highbar squat).
2. Choosing the accessory
From the lists below, choose 2 accessories from your selected weak point (Select drom the cell drop down menu
3. Advice on choosing accessories
- Collumn 1 is holds favorite for bringing up the selected weak point (in terms of specific muscular activation and
select from any of the choices and make significant progress. Consistency is key at the end of the day.
- Collumns 2 through 6 are in no particular order or preference.
- If choosing a deadlift variation, do on either Squat Accessory #1 or Deadlift Accessory #2. Do not choose more t

Squat
WeakSpot Weak Muscle(s) Accessory Choices
Glutes & Hamstrings (Potentially lower back if 1
Out of the hole you have long Femurs and squat leaned over) Paused Squats
Just past 90 degrees Quads & Glutes Front Squats
Lockout (last portion) Quads Front Squats
Slow Movement/Acceleration Paused Squats
Overall Weak Everything Choose 1 from either "Out of the hole"/"Just past 90 d

Squat Accessory #1 Paused Squats

Squat Accessory #2 Front Squats

Bench Press
WeakSpot Weak Muscle(s) Accessory Choices
1
Off the chest Pectorals Wide Grip Bench

90 degrees Anterior Deltoids (potential bar path issue, clickClose

Incline
this cell
Press
GriptoBench
view an
or article
Board on bar path)
Lockout Triceps Press
Slow Acceleration/Movement Slingshot
Overall Weak Everything Choose 1 Off the chest, 1 lockout exercise
 Main Bench Alternative (should be a
barbell pressing movement from collumn 1) Close Grip Bench or
Board Press
Bench Accessory #1 Dips
Dumbell Shoulder
Bench Accessory #2 Press

Deadlift
WeakSpot Weak Muscle(s) Accessory Choices
1

Defecit Deadlifts (1.5-2.5

Breaking the floor Quads (or potentially weak overall) inch)
By the Knees Lower Back Good mornings
Lockout Glutes, Hamstrings Barbell Glute Bridge

Deadlift Accessory #1 Paused Squats

Deadlift Accessory #2 Front Squats
 ng Your accessories
cover your weak point
your form starts to break down, where the weight feels 'grindy' or where things don't move
main movement based exercise (for instance on squat, choose paused squats and either a front
hoosing the accessory
ect drom the cell drop down menu in the green box).
e on choosing accessories
of specific muscular activation and my own personal enjoyment of the movement) but you can
ey at the end of the day.

Accessory #2. Do not choose more than 1 deadlift variation.

quat
2 3 Reverse hyper4 Leg curls (lying or5 Box 6 Good 7
Barbell Glute Bridge Romanian Deadlift Barbell
Barbell Step-back Extentions
Glute sitting) Squats Mornings
High Bar Squats Lunges
Barbell Step-back Bridge
High Pin Squat Lunges Leg Extentions
High box squats
either "Out of the hole"/"Just past 90 degrees", 1 from acceleration

< Choose from drop down menu

< Choose from drop down menu

ch Press
2 3 4 5 6
Pec Dec Dips Incline Press Paused Slingshot

Spoto Press
(stopping
Spoto Press at 90*) 1.5inch
(Due to higher Time
(stopping at 90*)
under tension, reduce Board
Dumbell Shoulder Press (Due to 25-50%)
reps by higher Time Arnold
3+ Press
inch Board Slingshot Press
Pin
under tension, reduce
Floor Press reps by 25-50%) Press Slingshot Presses
(Pause first rep of each working set (sans AMRAP's))
e chest, 1 lockout exercise
 < Choose from drop down menu

< Choose from drop down menu

< Choose from drop down menu

dlift
2 3 4 5

Barbell Step-
ReverseFront Squats
Hyper High Pin Squat back Lunges
Paused Leg Extentions
Extenstions Back Extentions
Reverse hyper Deadlifts
Leg curls (lying
Romanian Deadlift Extentions or sitting) Good Mornings

< Choose from drop down menu

< Choose from drop down menu
 Reverse **Formatting cells located below in white text**
Barbell hyper Leg curls High Bar
Barbell
Paused Glute Romanian Extention (lying or Good Front Squat
High Bar Step-back
Squats Bridge Deadlift s sitting) Mornings Squats Squats Lunges

Spoto
Press
(stopping
at 90*)
(Due to
higher Time
Dumbell under
Close Grip tension,
Wide Grip Bench or Incline Paused Incline Shoulder reduce reps Arnold
BenchGrip Incline
Wide Pec Dec Dips
Board Press Slingshot Press Press by 25-50%) Press Slingshot
Bench Press Press Slingshot
 Defecit Reverse
Deadlifts Barbell Leg Hyper Back Barbell
(1.5-2.5 Front High Pin Step-back Extention Good Extenstio Extention Paused Glute
inch) Squats Squat Lunges s mornings ns s Deadlifts Bridge
 Barbell Leg curls Barbell Leg
Glute Romanian Stiff leg (lying
Barbell or
Barbell Front
Leg High Bar Step-back Extention
Bridge
Glute Deadlift
Front deadlifts sitting) Extention
High Pin Step-back Squats Squats High
Paused Lunges
box s
Bridge Squats Squat Lunges s Squats squats

Spoto
Press
(stopping
at 90*)
(Due to
Close Grip higher Time
1.5inch Bench or under 3+ inch
tension,
Board Board Floor reduce reps Board Pin
Press Press Press by 25-50%) Press Slingshot Presses Slingshot
 Back Leg curls
Romanian Extention (lying or
Deadlift s sitting)
 Week
Day 1 (Bench Heavy,1Speed Bench, Week
Day 1 (Bench 2 Speed Week
Day 1 (Bench Heavy,3Speed Bench, Week
Day 1 (Bench Heavy,4Speed Bench,
Upper Hypertrophy) BROGAINS POWERBUILDING Heavy,
Bench, Upper Hypertrophy) BROGAINS POWERBUILDING Upper Hypertrophy)
BROGAINS POWERBUILDING Upper Hypertrophy) BROGAINS POWERBUILDING
Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
Bench 93 x5 93 x5 95.0 AMRAP Bench 93 x5 93 x5 95 AMRAP Bench 92.50 x5 92.50 x5 95.00 AMRAP Bench 100.00 x3 100.00 x3 100.00 x3 95.00 AMRAP
Speed Bench 78 x3 78 x3 Speed Bench 78 x3 78 x3 Speed Bench 77.50 x3 77.50 x3 Speed Bench 77.50 x3 77.50 x3
Dips x6-8 x6-8 Dips x6-8 x6-8 Dips x6-8 x6-8 Dips x6-8
Dumbell Shoulder Press x6-8 x6-8 Dumbell Shoulder Press x6-8 x6-8 Dumbell Shoulder Press x6-8 x6-8 Dumbell Shoulder Press x6-8
High Rack Pulls x5-7 x5-7 90s Sustained Hold 1x90sec High Rack Pulls x5-7 x5-7 90s Sustained Hold 1x90sec
Wide-Grip Seated Row x10-12 x10-12 Wide-Grip Seated Row x10-12 x10-12 Wide-Grip Seated Row x10-12 x10-12 Wide-Grip Seated Row x10-12 x10-12
Wide-Grip Pull-ups x10-12 x10-12 Wide-Grip Pull-ups x10-12 x10-12 Wide-Grip Pull-ups x10-12 x10-12 Wide-Grip Pull-ups x10-12
Dumbell OHP x6-8 x6-8 Dumbell OHP x6-8 x6-8 Dumbell OHP x6-8 x6-8 Dumbell OHP x6-8
Hammer curls x8-10 x8-10 Hammer curls x8-10 x8-10 Hammer curls x8-10 x8-10 Hammer curls x8-10
Day 2 (Squat Heavy, Speed Day 2 (Squat Heavy, Speed Day 2 (Squat Heavy, Speed Squats, Day 2 (Squat Heavy, Speed Squats,
Squats, Lower Hypertrophy) Squats, Lower Hypertrophy) Lower Hypertrophy) Lower Hypertrophy)
Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
Squat 133 x5 132.50 x5 133 AMRAP Squat 135 x5 135 x5 138 AMRAP Squat 132.50 x5 132.50 x5 132.50 AMRAP Squat 140.00 x3 140.00 x3 140.00 x3 132.50 AMRAP
Speed Squats 108 x3 107.50 x3 Speed Squats 110 x3 110 x3 Speed Squats 107.50 x3 107.50 x3 Speed Squats 107.50 x3 107.50 x3
Paused Squats x10-12 x10-12 Paused Squats x10-12 x10-12 Paused Squats x10-12 x10-12 Paused Squats x3
Front Squats x10-12 x10-12 Front Squats x10-12 x10-12 Front Squats x10-12 x10-12 Front Squats x10-12
Day 3 (HIIT, Prowler,
Day 3 (HIIT, Prowler, Mobility) Mobility) Day 3 (HIIT, Prowler, Mobility) Day 3 (HIIT, Prowler, Mobility)
Bike HIIT x3 30s Hard 3-4m Slow Bike HIIT 30s Hard 3-4m Slow Bike HIIT 30s Hard 3-4m Slow x3 Bike HIIT 30s Hard 3-4m Slow x3
EMOTM Prowler Runs x4 EMOTM Prowler Runs x4 EMOTM Prowler Runs x4 EMOTM Prowler Runs x4
Mobility Routine Mobility Routine Mobility Routine Mobility Routine
Day 4 (Deadlift Heavy, Paused Day 4 (Deadlift Heavy, Paused Day 4 (Deadlift Heavy, Paused Day 4 (Deadlift Heavy, Paused
Press, Upper Hypertrophy) Press, Upper Hypertrophy) Press, Upper Hypertrophy) Press, Upper Hypertrophy)
Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
Deadlift 107.50 x5 107.50 x4 110.00 AMRAP Deadlift 108 x5 108 x4 110 AMRAP Deadlift 107.50 x5 107.50 x4 110.00 AMRAP Deadlift 115.00 x3 115.00 x3 115.00 x1 110.00 AMRAP
Bench 110.00 x1 77.50 x8 77.50 x8 77.50 x8 Bench 110 x1 78 x8 78 x8 77.50 x8 Bench 110.00 x1 77.50 x8 77.50 x8 77.50 x8 Bench 80.00 x7 80.00 x7 80.00 x7
Paused Press 97.50 (x3sec) 97.50 (x3sec) Paused Press 98 (x3sec) 98 (x3sec) Paused Press 97.50 (x3sec) 97.50 (x3sec) Paused Press 97.50 (x3sec)
Close Grip Bench or Board Press x5 x5 x5 Close Grip Bench or Board Press x5 x5 x5 Close Grip Bench or Board Press x5 x5 x5 Close Grip Bench or Board Press x5
Weighted Chin-ups x6-8 x6-8 Weighted Chin-ups x6-8 x6-8 Weighted Chin-ups x6-8 x6-8 Weighted Chin-ups x6-8
Z-bar Spider Curls x8-10 x8-10 Z-bar Spider Curls x8-10 x8-10 Z-bar Spider Curls x8-10 x8-10 Z-bar Spider Curls x8-10
Rear Delt Flys x15-20 x15-20 Rear Delt Flys x15-20 x15-20 Rear Delt Flys x15-20 x15-20 Rear Delt Flys x15-20
Day 6 (Squat Volume, Speed Day 6 (Squat Volume, Speed Day 6 (Squat Volume, Speed Day 6 (Squat Volume, Speed
Deadlifts, Lower Hypertrophy) Deadlifts, Lower Hypertrophy) Deadlifts, Lower Hypertrophy) Deadlifts, Lower Hypertrophy)
Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
Squat 155 x1 108 x8 108 x8 108 x8 Squat 160 x1 110 x8 110 x8 110 x8 Squat 155.00 x1 107.50 x8 107.50 x8 107.50 x8 Squat 112.50 x7 112.50 x7 112.50 x7
Paused Squats x6-8 x6-8 Paused Squats x6-8 x6-8 Paused Squats x6-8 x6-8 Paused Squats x6-8
Front Squats x6-8 x6-8 Front Squats x6-8 x6-8 Front Squats x6-8 x6-8 Front Squats x6-8
Speed Deadlift 88 x3 88 x3 Speed Deadlift 88 x3 88 x3 Speed Deadlift 87.50 x3 87.50 x3 Speed Deadlift 87.50 x3 87.50 x3
Day 7 (HIIT, Prowler,
Day 7 (HIIT, Prowler, Mobility) Mobility) Day 7 (HIIT, Prowler, Mobility) Day 7 (HIIT, Prowler, Mobility)
Bike HIIT x3 30s Hard 3-4m Slow Bike HIIT x3 30s Hard 3-4m Slow Bike HIIT x3 30s Hard 3-4m Slow Bike HIIT x3 30s Hard 3-4m Slow
EMOTM Prowler Runs x4 EMOTM Prowler Runs x4 EMOTM Prowler Runs x4 EMOTM Prowler Runs x4
Mobility Routine Mobility Routine Mobility Routine Mobility Routine

Training 1RM for Week 2 Training 1RM for Week 3 Training 1RM for Week 4 Training 1RM for Week 5
Exercise Reps New Training Max Exercise Reps New Training Max Exercise Reps New Training Max Exercise Reps New Training Max
Squat 9 to 10 < Choose from drop down menu 185 Squat 1 to 4 < Choose from drop down menu 180 Squat 5 to 6 < Choose from drop down menu 180 Squat 5 to 6 < Choose from drop down menu 180
Bench 5 to 6 < Choose from drop down menu 127.5 Bench 5 to 6 < Choose from drop down menu 127.5 Bench 5 to 6 < Choose from drop down menu 127.5 Bench 5 to 6 < Choose from drop down menu 127.5
Deadlift 5 to 6 < Choose from drop down menu 147.5 Deadlift 5 to 6 < Choose from drop down menu 147.5 Deadlift 5 to 6 < Choose from drop down menu 147.5 Deadlift 5 to 6 < Choose from drop down menu 147.5
 Week
Heavy,5Speed Bench, Week 6 Speed Week
Heavy,7Speed Bench, Week
Heavy,8Speed Bench,
Day 1 (Bench
Upper Hypertrophy) BROGAINS POWERBUILDING Day 1 (Bench Heavy,
Bench, Upper Hypertrophy) BROGAINS POWERBUILDING Day 1 (Bench
Upper Hypertrophy) BROGAINS POWERBUILDING Day 1 (Bench
Upper Hypertrophy) BROGAINS POWERBUILDING
Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
Bench 95 x4 95 x4 95 AMRAP Bench 95 x4 95 x4 95 AMRAP Bench 95.00 x4 95.00 x4 95.00 AMRAP Bench 100.00 x3 100.00 x3 100.00 x3 95.00 AMRAP
Speed Bench 78 x3 78 x3 Speed Bench 78 x3 78 x3 Speed Bench 77.50 x3 77.50 x3 Speed Bench 77.50 x3 77.50 x3
Dips x6-8 x6-8 Dips x6-8 x6-8 Dips x6-8 x6-8 Dips x6-8
Dumbell Shoulder Press x6-8 x6-8 Dumbell Shoulder Press x6-8 x6-8 Dumbell Shoulder Press x6-8 x6-8 Dumbell Shoulder Press x6-8
High Rack Pulls x5-7 x5-7 90sec Sustained Hold x90sec High Rack Pulls x5-7 x5-7 90sec Sustained Hold x90sec
Wide-Grip Seated Row x10-12 x10-12 Wide-Grip Seated Row x10-12 x10-12 Wide-Grip Seated Row x10-12 x10-12 Wide-Grip Seated Row x10-12 x10-12
Wide-Grip Pull-ups x10-12 x10-12 Wide-Grip Pull-ups x10-12 x10-12 Wide-Grip Pull-ups x10-12 x10-12 Wide-Grip Pull-ups x10-12
Barbell OHP x6-8 x6-8 Barbell OHP x6-8 x6-8 Dumbell OHP x6-8 x6-8 Dumbell OHP x6-8
Hammer curls x8-10 x8-10 Hammer curls x8-10 x8-10 Hammer curls x8-10 x8-10 Hammer curls x8-10
Day 2 (Squat Heavy, Speed Day 2 (Squat Heavy, Speed Day 2 (Squat Heavy, Speed Squats, Day 2 (Squat Heavy, Speed Squats,
Squats, Lower Hypertrophy) Squats, Lower Hypertrophy) Lower Hypertrophy) Lower Hypertrophy)
Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
Squat 135 x4 135 x4 133 AMRAP Squat 135 x4 135 x4 133 AMRAP Squat 135.00 x4 135.00 x4 132.50 AMRAP Squat 140.00 x3 140.00 x3 140.00 x3 132.50 AMRAP
Speed Squats 108 x3 108 x3 Speed Squats 108 x3 108 x3 Speed Squats 107.50 x3 107.50 x3 Speed Squats 107.50 x3 107.50 x3
Paused Squats x10-12 x10-12 Paused Squats x10-12 x10-12 Paused Squats x10-12 x10-12 Paused Squats 3
Front Squats x10-12 x10-12 Front Squats x10-12 x10-12 Front Squats x10-12 x10-12 Front Squats x10-12
Day 3 (HIIT, Prowler,
Day 3 (HIIT, Prowler, Mobility) Mobility) Day 3 (HIIT, Prowler, Mobility) Day 3 (HIIT, Prowler, Mobility)
Bike HIIT x3 30s Hard 3-4m Slow Bike HIIT 30s Hard 3-4m Slow Bike HIIT 30s Hard 3-4m Slow x3 Bike HIIT 30s Hard 3-4m Slow x3
EMOTM Prowler Runs x4 EMOTM Prowler Runs x4 EMOTM Prowler Runs x4 EMOTM Prowler Runs x4
Mobility Routine Mobility Routine Mobility Routine Mobility Routine
Day 4 (Complete Rest or SS Day 4 (Complete Rest or SS Day 4 (Complete Rest or SS Day 4 (Complete Rest or SS
Cardio, Mobility) Cardio, Mobility) Cardio, Mobility) Cardio, Mobility)
Day 5 (Deadlift Heavy, Paused Day 5 (Deadlift Heavy, Paused Day 5 (Deadlift Heavy, Paused Day 5 (Deadlift Heavy, Paused
Press, Upper Hypertrophy) Press, Upper Hypertrophy) Press, Upper Hypertrophy) Press, Upper Hypertrophy)
Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
Deadlift 110 x4 110 x3 110 AMRAP Deadlift 110 x4 110 x3 110 AMRAP Deadlift 110.00 x4 110.00 x3 110.00 AMRAP Deadlift 115.00 x3 115.00 x3 115.00 x3 110.00 AMRAP
Bench 110 x1 80 x7 80 x7 80 x7 Bench 110 x1 80 x7 80 x7 80.00 x7 Bench 110.00 x1 80.00 x7 80.00 x7 80.00 x7 Bench 87.50 x6 87.50 x6 87.50 x6
Paused Press 98 (x3sec) 98 (x3sec) Paused Press 98 (x3sec) 98 (x3sec) Paused Press 97.50 (x3sec) 97.50 (x3sec) Paused Press 97.50 (x2-3sec)
Close Grip Bench or Board Press x5 x5 x5 Close Grip Bench or Board Press x5 x5 x5 Close Grip Bench or Board Press x5 x5 x5 Close Grip Bench or Board Press x5
Weighted Chin-ups x6-8 x6-8 Weighted Chin-ups x6-8 x6-8 Weighted Chin-ups x6-8 x6-8 Weighted Chin-ups x6-8
Z-Bar Spider Curls x8-10 x8-10 Z-Bar Spider Curls x8-10 x8-10 Z-Bar Spider Curls x8-10 x8-10 Z-Bar Spider Curls x8-10
Rear Delt Flys x15-20 x15-20 Rear Delt Flys x15-20 x15-20 Rear Delt Flys x15-20 x15-20 Rear Delt Flys x15-20
Day 6 (Squat Volume, Speed Day 6 (Squat Volume, Speed Day 6 (Squat Volume, Speed Day 6 (Squat Volume, Speed
Deadlifts, Lower Hypertrophy) Deadlifts, Lower Hypertrophy) Deadlifts, Lower Hypertrophy) Deadlifts, Lower Hypertrophy)
Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
Squat 155 x1 113 x7 113 x7 113 x7 Squat 155 x1 113 x7 113 x7 112.50 x7 Squat 155.00 x1 112.50 x7 112.50 x7 112.50 x7 Squat 122.50 x6 122.50 x6 122.50 x6
Paused Squats x6-8 x6-8 Paused Squats x6-8 x6-8 Paused Squats x6-8 x6-8 Paused Squats 3
Front Squats x6-8 x6-8 Front Squats x6-8 x6-8 Front Squats x6-8 x6-8 Front Squats x6-8
Speed Deadlift 88 x3 88 x3 Speed Deadlift 88 x3 88 x3 Speed Deadlift 87.50 x3 87.50 x3 Speed Deadlift x3 0.00 x3

Day 7 (Mobility) Day 7 (Mobility) Day 7 (Mobility) Day 7 (Mobility)

Mobility Routine Mobility Routine Mobility Routine Mobility Routine

Training 1RM for Week 6 Training 1RM for Week 7 Training 1RM for Week 8 Training 1RM for Week 9
Exercise Reps New Training Max Exercise Reps New Training Max Exercise Reps New Training Max Exercise Reps New Training Max
Squat 5 to 6 < Choose from drop down menu 180 Squat 5 to 6 < Choose from drop down menu 180 Squat 5 to 6 < Choose from drop down menu 180 Squat 5 to 6 < Choose from drop down menu 180
Bench 5 to 6 < Choose from drop down menu 127.5 Bench 5 to 6 < Choose from drop down menu 127.5 Bench 5 to 6 < Choose from drop down menu 127.5 Bench 5 to 6 < Choose from drop down menu 127.5
Deadlift 5 to 6 < Choose from drop down menu 147.5 Deadlift 5 to 6 < Choose from drop down menu 147.5 Deadlift 5 to 6 < Choose from drop down menu 147.5 Deadlift 5 to 6 < Choose from drop down menu 147.5

Arny
 Week
Heavy,9Speed Bench, WeekHeavy,
10 Speed Week 11Heavy,
(Peak Start) (Peak
Day 1 Week) Week 12
Day 1 (Bench
Upper Hypertrophy) BROGAINS POWERBUILDING Day 1 (Bench
Bench, Upper Hypertrophy) BROGAINS POWERBUILDING Day 1 (Bench Speed
Upper Hypertrophy)
Bench,
BROGAINS POWERBUILDING (Squat Singles, Bench
Singles, Deadlift Singles) BROGAINS POWERBUILDING
Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
Bench 100 x3 100 x3 100 x3 95 AMRAP Bench 100 x3 100 x3 100 x3 95 AMRAP Bench 103 x3 100 x3 100 x3 Squat 145 x1 145 x1
Speed Bench 78 x3 78 x3 Speed Bench 78 x3 78 x3 Speed Bench 78 x3 Bench 103 x1 103 x1
Dips x6-8 x6-8 Dips x6-8 x6-8 Dips x6-8 Deadlift 120 x1 120 x1
Dumbell Shoulder Press x6-8 x6-8 Dumbell Shoulder Press x6-8 x6-8 Dumbell Shoulder Press x6-8 Day 2 (Complete Rest or SS
High Rack Pulls x5 x5 90sec Dbl Overhand Hold x90sec High Rack Pulls x5 Cardio, Mobility) If Peaking for a Meet:
Wide-Grip Seated Row x10-12 x10-12 Wide-Grip Seated Row x10-12 x10-12 Wide-Grip Seated Row x10-12 Day 3 (Complete Rest or SS Complete Day 1 of Week 12, (these lifts should
Wide-Grip Pull-ups x10-12 x10-12 Wide-Grip Pull-ups x10-12 x10-12 Wide-Grip Pull-ups x10-12 Cardio, Mobility) be your openers) then take 3-4 days of
Dumbell OHP x6-8 x6-8 Dumbell OHP x6-8 x6-8 Dumbell OHP x6-8 Day 4 (Squat 1RM Test)
Bicep curls x8-10 x8-10 Bicep curls x8-10 x8-10 Bicep curls x8-10 Set 1
complete rest before Set
Set 2
your
3
competion.
Set 4+
Day 2 (Squat Heavy, Speed Day 2 (Squat Heavy, Speed Day 2 (Squat Heavy, Speed Squats, Squat 55 x5 90 x5 113 x3 x1
Squats, Lower Hypertrophy) Squats, Lower Hypertrophy) Lower Hypertrophy) New 1RM
Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
Squat 140 x3 140 x3 140 x3 133 AMRAP Squat 140 x3 140 x3 140 x3 133 AMRAP Squat 145 x3 140 x3 140 x3 Day 5 (Bench 1RM Test)
Speed Squats 108 x3 108 x3 Speed Squats 108 x3 108 x3 Speed Squats 108 x3 Set 1 Set 2 Set 3 Set 4+
Paused Squats x10-12 x10-12 Paused Squats x10-12 x10-12 Paused Squats x10-12 Bench 38 x5 65 x5 80 x3 x1
Front Squats x10-12 x10-12 Front Squats x10-12 x10-12 Front Squats x10-12 New
Day1RM
6 (Complete Rest or SS
Day3 (Complete Rest or SS Day3 (Complete Rest or SS Day3 (Complete Rest or SS Cardio, Mobility)
Cardio, Mobility) Cardio, Mobility) Cardio, Mobility)
Day 4 (Deadlift Heavy, Paused Day 4 (Deadlift Heavy, Paused Day 4 (Deadlift Heavy, Paused Day 7 (Deadlift 1RM Test)
Press, Upper Hypertrophy) Press, Upper Hypertrophy) Press, Upper Hypertrophy) Set 1 Set 2 Set 3 Set 4+
Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Deadlift 45 x5 75 x5 95.00 x3 x1
Deadlift 115 x3 115 x3 115 x1 110 AMRAP Deadlift 118 x3 118 x3 118 x1 110 AMRAP Deadlift 120 x3 118 x3 New 1RM
Bench 110 x1 88 x6 88 x6 88 x6 Bench 110 x1 88 x6 88 x6 88 x6 Bench 88 x6 88 x6 88 x6 Potential New 1RM's
Paused Press 98 (x3sec) 98 (x3sec) Paused Press 98 (x3sec) 98 (x3sec) Paused Press 98 (x3sec) Exercise Low End 90% Upper End 94%
Close Grip Bench or Board Press x5 x5 x5 Close Grip Bench or Board Press x5 x5 x5 Close Grip Bench or Board Press Squat 163 170
Weighted Chin-ups x6-8 x6-8 Weighted Chin-ups x6-8 x6-8 Weighted Chin-ups x6-8 Bench 115 120
Spider Curls x8-10 x8-10 Spider Curls x8-10 x8-10 Spider Curls Deadlift 135 140
Rear Delt Flys x15-20 x15-20 Rear Delt Flys x15-20 x15-20 Rear Delt Flys
Day 5 (Complete Rest or SS Day 5 (Complete Rest or SS Day 5 (Complete Rest or SS
Day 6 Cardio, Mobility) Speed
(Squat Climbing, DayCardio, Mobility)
6 (Squat Climbing, Day 6 Cardio, Mobility) Speed
(Squat Climbing, Note on Testing 1RM's:
Deadlifts, Lower Speed Deadlifts, Lower Deadlifts, Lower After 3 sets, warm up 's from sets #4+ should jump in 40-50lb incriment singles
Hypertrophy) Hypertrophy) Hypertrophy)
Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 until you get within 10% of your previous 1RM. DO NOT EXPECT TO
Squat 155 x1 123 x6 123 x6 123 x6 Squat 155 x1 123 x6 123 x6 123 x6 Squat 123 x6 123 x6 123 x6 ACHIEVE YOUR 'TRAINING' 1RM. (it's simply a 'value' that helps for programming
Paused Squats x6-8 x6-8 Paused Squats x6-8 x6-8 Paused Squats x6-8 progression) However, you should be able to predictably hit within 90-94% of this
Front Squats x6-8 x6-8 Front Squats x6-8 x6-8 Front Squats training1RM.
Speed Deadlift 88 x3 88 x3 Speed Deadlift 90 x3 90 x3 Speed Deadlift
Day 7 (HIIT, Prowler, Day 7 (Complete Rest or SS
Day 7 (HIIT, Prowler, Mobility) Mobility) Cardio, Mobility)
Bike HIIT x3 30s Hard 3-4m Slow Bike HIIT x3 30s Hard 3-4m Slow
EMOTM Prowler Runs x4 EMOTM Prowler Runs x4
Mobility Routine Mobility Routine

Training 1RM for Week 10 Training 1RM for Week 11

Exercise Reps New Training Max Exercise Reps New Training Max
Squat 5 to 6 < Choose from drop down menu 180 Squat 5 to 6 < Choose from drop down menu 180
Bench 5 to 6 < Choose from drop down menu 128 Bench 5 to 6 < Choose from drop down menu 128
Deadlift 7 to 8 < Choose from drop down menu 150 Deadlift 5 to 6 < Choose from drop down menu 150