Powerlifting Hypertrophy 4x 74-99kg.xlsx May 2026

: Many templates, like the Stronger by Science Hypertrophy Template, adjust your future weights based on how many reps you "over-perform" on your AMRAP (As Many Reps As Possible) sets. The 4-Day Split : Day 1 : Heavy Squat variation + Upper Body Accessory. Day 2 : Heavy Bench variation + Lower Body Accessory. Day 3 : Deadlift variation + Upper Body Hypertrophy.

: 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 Powerlifting Hypertrophy 4x 74-99kg.xlsx

: 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. : Many templates, like the Stronger by Science