BroGains PowerBuilding

-Developed by Brogan Pratt

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

Calculator
Weight # of Reps Calculated 1RM
Squat 330 1RM 265 7 326.7715
Bench 260 1RM On an AMRAP Set… 205 8 259.612
Deadlift 450 1RM 365 7 450.0815

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
Once you've entered your 1 RM's, head over to "Weak Spot Choices" to to make consistent
select your accessory work for the program. Be sure to fill in your progress. Slower progress
accessory choice into the drop down menu. consistently is better.
Printing works best on Landscape orientation
**Formatting cells located below in white text**

All cells1-4
are initially5-6 7-8 for Emerald
locked (no password) except 9-10 Boxes/Dropdown
11+ 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, w
If you're weak everywhere, choose an acceleration exercise and a main movement based exercise (for instance o
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
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
1

Glutes & Hamstrings (Potentially lower back if

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, clickIncline
this cell
Press
to view an article on bar path)

Close Grip Bench or Board

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
lecting Your accessories
1. Discover your weak point
your form starts to break down, where the weight feels 'grindy' or where things don't move as quickly.
ment based exercise (for instance on squat, choose paused squats and either a front squat or highbar
2. Choosing the accessory
ect drom the cell drop down menu in the green box).
Advice on choosing accessories
of specific muscular activation and my own personal enjoyment of the movement ) but you can select
he end of the day.

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

Squat

2 3 4 5 6 7

Reverse hyper Leg curls (lying or Box Good

Barbell Glute Bridge Romanian Deadlift Extentions sitting) Squats Mornings
Barbell Step-back Barbell Glute
High Bar Squats Lunges Bridge
Barbell Step-back
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

ench Press

2 3 4 5 6
Pec Dec Dips Incline Press Paused Slingshot
 Spoto Press
(stopping at 90*) 1.5inch
(Due to higher Time
under tension, reduce Board
Dumbell Shoulder Press reps by 25-50%) Arnold Press Slingshot Press

Spoto Press
(stopping at 90*)
(Due to higher Time
under tension, reduce3+ inch Board Pin
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

adlift

2 3 4 5

Barbell Step-
Front Squats High Pin Squat back Lunges Leg Extentions
Reverse Hyper Paused
Extenstions Back Extentions Deadlifts

Reverse hyper Leg curls (lying

Romanian Deadlift Extentions or sitting) Good Mornings

< Choose from drop down menu

< Choose from drop down menu
 quickly.
ghbar

select

**Formatting cells located below in white text**

High Bar
Squat

Reverse
Barbell hyper Leg curls Barbell
Paused Glute Romanian Extention (lying or Good Front High Bar Step-back
Squats Bridge Deadlift s sitting) Mornings Squats Squats Lunges
 Spoto
Press
(stopping
at 90*)
(Due to
higher Time
under
Dumbell tension,
Wide Grip Incline Paused Incline Shoulder reduce reps Arnold
Bench Pec Dec Dips Press Slingshot Press Press by 25-50%) Press Slingshot

Close Grip
Bench or
Wide Grip Incline Board
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 or Front High Bar Step-back Extention
Bridge Deadlift deadlifts sitting) Squats Squats Lunges s

Barbell Barbell Leg

Glute Front High Pin Step-back Extention Paused High box
Bridge Squats Squat Lunges s Squats squats
 Spoto
Press
(stopping
at 90*)
(Due to
Close Grip higher Time
under
1.5inch Bench or tension, 3+ inch
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 1 Week 2 Week 3 Week 4
Day 1 (Bench Heavy, Speed Bench,
BROGAINS POWERBUILDING Day 1 (Bench Heavy, Speed BROGAINS POWERBUILDING Day 1 (Bench Heavy, Speed Bench, BROGAINS POWERBUILDING Day 1 (Bench Heavy, Speed Bench, BROGAINS POWERBUILDING
Upper Hypertrophy) Bench, Upper Hypertrophy) Upper Hypertrophy) 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
Bench 190.00 x5 190.00 x5 192.00 AMRAP Bench 196.00 x5 196.00 x5 198.00 AMRAP Bench 199.00 x5 199.00 x5 201.00 AMRAP Bench 212.00 x3 212.00 x3 212.00 x3 201.00 AMRAP
Speed Bench 156.00 x3 156.00 x3 Speed Bench 161.00 x3 161.00 x3 Speed Bench 163.00 x3 163.00 x3 Speed Bench 163.00 x3 163.00 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 Squats, Day 2 (Squat Heavy, Speed Day 2 (Squat Heavy, Speed Squats, Day 2 (Squat Heavy, Speed 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 241.00 x5 241.00 x5 244.00 AMRAP Squat 245.00 x5 245.00 x5 248.00 AMRAP Squat 245.00 x5 245.00 x5 248.00 AMRAP Squat 265.00 x3 265.00 x3 265.00 x3 252.00 AMRAP
Speed Squats 198.00 x3 198.00 x3 Speed Squats 201.00 x3 201.00 x3 Speed Squats 201.00 x3 201.00 x3 Speed Squats 204.00 x3 204.00 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, Day 3 (HIIT, Prowler, Day 3 (HIIT, Prowler,
Mobility) Mobility) Mobility) 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 329.00 x5 329.00 x4 333.00 AMRAP Deadlift 334.00 x5 334.00 x4 338.00 AMRAP Deadlift 339.00 x5 339.00 x4 343.00 AMRAP Deadlift 362.00 x3 362.00 x3 362.00 x1 343.00 AMRAP
Bench 224.00 x1 156.00 x8 156.00 x8 156.00 x8 Bench 230.00 x1 161.00 x8 161.00 x8 161.00 x8 Bench 234.00 x1 163.00 x8 163.00 x8 163.00 x8 Bench 169.00 x7 169.00 x7 169.00 x7
Paused Press 198.00 (x3sec) 198.00 (x3sec) Paused Press 204.00 (x3sec) 204.00 (x3sec) Paused Press 207.00 (x3sec) 207.00 (x3sec) Paused Press 207.00 (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 284.00 x1 198.00 x8 198.00 x8 198.00 x8 Squat 288.00 x1 201.00 x8 201.00 x8 201.00 x8 Squat 288.00 x1 201.00 x8 201.00 x8 201.00 x8 Squat 211.00 x7 211.00 x7 211.00 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 270.00 x3 270.00 x3 Speed Deadlift 274.00 x3 274.00 x3 Speed Deadlift 278.00 x3 278.00 x3 Speed Deadlift 278.00 x3 278.00 x3

Day 7 (HIIT, Prowler, Day 7 (HIIT, Prowler, Day 7 (HIIT, Prowler, Day 7 (HIIT, Prowler,
Mobility) Mobility) Mobility) 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 7-8 < Choose from drop down menu 335 Squat 5-6 < Choose from drop down menu 335 Squat 7-8 < Choose from drop down menu 340 Squat 7-8 < Choose from drop down menu 345
Bench 9-10 < Choose from drop down menu 268 Bench 7-8 < Choose from drop down menu 272 Bench 5-6 < Choose from drop down menu 272 Bench 5-6 < Choose from drop down menu 272
Deadlift 7-8 < Choose from drop down menu 457 Deadlift 7-8 < Choose from drop down menu 464 Deadlift 5-6 < Choose from drop down menu 464 Deadlift 5-6 < Choose from drop down menu 464
 Week 5 Week 6 Week 7 Week 8
Day 1 (Bench Heavy, Speed Bench,
BROGAINS POWERBUILDING Day 1 (Bench Heavy, Speed
BROGAINS POWERBUILDING Day 1 (Bench Heavy, Speed Bench,
BROGAINS POWERBUILDING Day 1 (Bench Heavy, Speed Bench,
BROGAINS POWERBUILDING
Upper Hypertrophy) Bench, Upper Hypertrophy) Upper Hypertrophy) 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
Bench 205.00 x4 205.00 x4 201.00 AMRAP Bench 208.00 x4 208.00 x4 204.00 AMRAP Bench 211.00 x4 211.00 x4 207.00 AMRAP Bench 218.00 x3 218.00 x3 218.00 x3 207.00 AMRAP
Speed Bench 163.00 x3 163.00 x3 Speed Bench 166.00 x3 166.00 x3 Speed Bench 168.00 x3 168.00 x3 Speed Bench 168.00 x3 168.00 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 Squats, Day 2 (Squat Heavy, Speed Day 2 (Squat Heavy, Speed Squats, Day 2 (Squat Heavy, Speed 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 260.00 x4 260.00 x4 255.00 AMRAP Squat 264.00 x4 264.00 x4 259.00 AMRAP Squat 267.00 x4 267.00 x4 263.00 AMRAP Squat 281.00 x3 281.00 x3 281.00 x3 266.00 AMRAP
Speed Squats 207.00 x3 207.00 x3 Speed Squats 210.00 x3 210.00 x3 Speed Squats 213.00 x3 213.00 x3 Speed Squats 216.00 x3 216.00 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, Day 3 (HIIT, Prowler, Day 3 (HIIT, Prowler,
Mobility) Mobility) Mobility) 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 349.00 x4 349.00 x3 343.00 AMRAP Deadlift 349.00 x4 349.00 x3 343.00 AMRAP Deadlift 355.00 x4 355.00 x3 349.00 AMRAP Deadlift 373.00 x3 373.00 x3 373.00 x3 354.00 AMRAP
Bench 234.00 x1 169.00 x7 169.00 x7 169.00 x7 Bench 237.00 x1 171.00 x7 171.00 x7 171.00 x7 Bench 241.00 x1 174.00 x7 174.00 x7 174.00 x7 Bench 190.00 x6 190.00 x6 190.00 x6
Paused Press 207.00 (x3sec) 207.00 (x3sec) Paused Press 210.00 (x3sec) 210.00 (x3sec) Paused Press 213.00 (x3sec) 213.00 (x3sec) Paused Press 213.00 (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 297.00 x1 214.00 x7 214.00 x7 214.00 x7 Squat 301.00 x1 217.00 x7 217.00 x7 217.00 x7 Squat 305.00 x1 220.00 x7 220.00 x7 220.00 x7 Squat 245.00 x6 245.00 x6 245.00 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 278.00 x3 278.00 x3 Speed Deadlift 278.00 x3 278.00 x3 Speed Deadlift 283.00 x3 283.00 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 7-8 < Choose from drop down menu 350 Squat 7-8 < Choose from drop down menu 355 Squat 7-8 < Choose from drop down menu 360 Squat 7-8 < Choose from drop down menu 365
Bench 7-8 < Choose from drop down menu 276 Bench 7-8 < Choose from drop down menu 280 Bench 5-6 < Choose from drop down menu 280 Bench 7-8 < Choose from drop down menu 284
Deadlift 5-6 < Choose from drop down menu 464 Deadlift 7-8 < Choose from drop down menu 471 Deadlift 7-8 < Choose from drop down menu 478 Deadlift 7-8 < Choose from drop down menu 485

Arny
 Week 9 Week 10 Week 11 (Peak Start) (Peak Week) Week 12
Day 1 (Bench Heavy, Speed Bench,
BROGAINS POWERBUILDING Day 1 (Bench Heavy, Speed
BROGAINS POWERBUILDING Day 1 (Bench Heavy, Speed Bench,
BROGAINS POWERBUILDING Day 1 (Squat Singles, Bench
BROGAINS POWERBUILDING
Upper Hypertrophy) Bench, Upper Hypertrophy) Upper Hypertrophy) Singles, Deadlift Singles)
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 222.00 x3 222.00 x3 222.00 x3 210.00 AMRAP Bench 225.00 x3 225.00 x3 225.00 x3 213.00 AMRAP Bench 230.00 x3 225.00 x3 225.00 x3 Squat 292.00 x1 292.00 x1
Speed Bench 170.00 x3 170.00 x3 Speed Bench 173.00 x3 173.00 x3 Speed Bench 173.00 x3 Bench 230.00 x1 230.00 x1
Dips x6-8 x6-8 Dips x6-8 x6-8 Dips x6-8 Deadlift 388.00 x1 388.00 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
If Peaking for a Meet:
High Rack Pulls x5 x5 90sec Dbl Overhand Hold x90sec High Rack Pulls x5 Cardio, Mobility) Complete Day 1 of Week 12, (these lifts should
Wide-Grip Seated Row x10-12 x10-12 Wide-Grip Seated Row x10-12 x10-12 Wide-Grip Seated Row x10-12 be your openers) then take 3-4 days of complete
Day 3 (Complete Rest or SS rest before your competion.
Wide-Grip Pull-ups x10-12 x10-12 Wide-Grip Pull-ups x10-12 x10-12 Wide-Grip Pull-ups x10-12 Cardio, Mobility)
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 Set 2 Set 3 Set 4+
Squat 110.00 x5 183.00 x5 230.00 x3 x1
Day 2 (Squat Heavy, Speed Squats, Day 2 (Squat Heavy, Speed Day 2 (Squat Heavy, Speed 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 285.00 x3 285.00 x3 285.00 x3 270.00 AMRAP Squat 285.00 x3 285.00 x3 285.00 x3 270.00 AMRAP Squat 292.00 x3 285.00 x3 285.00 x3 Day 5 (Bench 1RM Test)
Speed Squats 219.00 x3 219.00 x3 Speed Squats 219.00 x3 219.00 x3 Speed Squats 219.00 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 86.00 x5 144.00 x5 181.00 x3 x1
Front Squats x10-12 x10-12 Front Squats x10-12 x10-12 Front Squats x10-12 New 1RM
Day 6 (Complete Rest or SS
Cardio, Mobility)
Day3 (Complete Rest or SS Day3 (Complete Rest or SS Day3 (Complete Rest or SS
Cardio, Mobility) Cardio, Mobility) Cardio, Mobility)
Day 7 (Deadlift 1RM Test)
Day 4 (Deadlift Heavy, Paused Day 4 (Deadlift Heavy, Paused Day 4 (Deadlift Heavy, Paused
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 146.00 x5 243.00 x5 306.00 x3 x1
Deadlift 378.00 x3 378.00 x3 378.00 x1 359.00 AMRAP Deadlift 378.00 x3 378.00 x3 378.00 x1 359.00 AMRAP Deadlift 388.00 x3 378.00 x3 New 1RM
Bench 244.00 x1 193.00 x6 193.00 x6 193.00 x6 Bench 248.00 x1 196.00 x6 196.00 x6 196.00 x6 Bench 196.00 x6 196.00 x6 196.00 x6 Potential New 1RM's
Paused Press 216.00 (x3sec) 216.00 (x3sec) Paused Press 219.00 (x3sec) 219.00 (x3sec) Paused Press 219.00 (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 329 343
Weighted Chin-ups x6-8 x6-8 Weighted Chin-ups x6-8 x6-8 Weighted Chin-ups x6-8 Bench 259 271
Spider Curls x8-10 x8-10 Spider Curls x8-10 x8-10 Spider Curls Deadlift 437 456
Rear Delt Flys x15-20 x15-20 Rear Delt Flys x15-20 x15-20 Rear Delt Flys

Day 5 (Complete Rest or SS

Cardio, Mobility)
Day 5 (Complete Rest or SS
Cardio, Mobility)
Day 5 (Complete Rest or SS
Cardio, Mobility)
Note on Testing 1RM's:
After 3 sets, warm up 's from sets #4+ should jump in 40-50lb incriment singles until
you get within 10% of your previous 1RM. DO NOT EXPECT TO ACHIEVE
Day 6 (Squat Climbing, Speed Day 6 (Squat Climbing, Day 6 (Squat Climbing, Speed YOUR 'TRAINING' 1RM. (it's simply a 'value' that helps for programming progression) However,
Deadlifts, Lower Speed Deadlifts, Lower Deadlifts, Lower you should be able to predictably hit within 90-94% of this training1RM.
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
Squat 314.00 x1 248.00 x6 248.00 x6 248.00 x6 Squat 314.00 x1 248.00 x6 248.00 x6 248.00 x6 Squat 248.00 x6 248.00 x6 248.00 x6
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
Speed Deadlift 291.00 x3 291.00 x3 Speed Deadlift 291.00 x3 291.00 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 5-6 < Choose from drop down menu 365 Squat 5-6 < Choose from drop down menu 365
Bench 7-8 < Choose from drop down menu 288 Bench 5-6 < Choose from drop down menu 288
Deadlift 5-6 < Choose from drop down menu 485 Deadlift 5-6 < Choose from drop down menu 485