Powerlifting Hypertrophy 4x 74-99kg.xlsx [Limited]

: Unlike peak programs, these templates use higher rep ranges (8–12+) and Rate of Perceived Exertion (RPE) to drive growth rather than just intensity. What’s Inside the Spreadsheet

g., Greg Nuckols, Barbell Medicine, or Juggernaut) this spreadsheet likely originated from? My Love Hate Relationship with Hypertrophy

: Input your current 1-Rep Maxes (1RM) for the Squat, Bench, and Deadlift. The sheet uses these to calculate your working weights for the entire 4- to 7-week block. Powerlifting Hypertrophy 4x 74-99kg.xlsx

For lifters in these weight classes, the 4-day split is often the "sweet spot" for recovery. It provides enough frequency to stimulate muscle growth without the systemic fatigue that can accumulate in 5- or 6-day programs.

: Secondary Bench/Overhead Press + Targeted Weakness work. Real-World Results : Unlike peak programs, these templates use higher

A typical version of this .xlsx file includes several automated tabs to manage your training:

: These blocks are typically used as an "off-season" tool to step away from maximal weights and give the joints a break from heavy triples and singles. The sheet uses these to calculate your working

: Lifters in the 74kg–99kg range often face the challenge of filling out their frame without moving into a less competitive, heavier weight class. This program focuses on maximizing cross-sectional muscle area to increase total strength potential.