: Visual graphs track your total training volume and strength gains across the 10 weeks. Typical Program Structure The file is typically organized into sequential tabs:
: A period of reduced intensity to allow for recovery. Powerbuilding3.xlsx
: Higher volume work to build muscle (hypertrophy) and technical proficiency. : Visual graphs track your total training volume
: Includes a personalized Rate of Perceived Exertion (RPE) chart to help you adjust weight based on how a set feels, ensuring you don't overtrain. : Includes a personalized Rate of Perceived Exertion
: You input your current maxes for the "Big 3" (Squat, Bench Press, and Deadlift). The sheet then automatically calculates your target weights for every session based on specific percentages of these maxes.
: Minimal volume to dissipate fatigue before testing.
: Final evaluation of your new 1-rep maxes. Alternative Versions