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.

: 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

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. : Input your current 1-Rep Maxes (1RM) for

: 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. Powerlifting Hypertrophy 4x 74-99kg.xlsx