Powerlifting Hypertrophy 4x 74-99kg.xlsx -

: 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.

g., Greg Nuckols, Barbell Medicine, or Juggernaut) this spreadsheet likely originated from? My Love Hate Relationship with Hypertrophy 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. : Lifters in the 74kg–99kg range often face

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. My Love Hate Relationship with Hypertrophy : Input

: Secondary Bench/Overhead Press + Targeted Weakness work. Real-World Results