Powerlifting Hypertrophy 4x 74-99kg.xlsx Link

The refers to a specialized 4-day-per-week training template designed for powerlifters in the middle weight classes (74kg to 99kg) who need to build lean muscle mass (hypertrophy) while maintaining their strength base. These spreadsheets, often popularized by creators like Stronger by Science or Barbell Medicine , automate the complex calculations needed to balance high volume with the specific demands of the Big 3 lifts (Squat, Bench, Deadlift). Why the 4x 74-99kg Template Works

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

: 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

: 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

: 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 refers to a specialized 4-day-per-week training template

: 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 Real-World Results : Input your current 1-Rep Maxes

: 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.