4x 74-99kg.xlsx — Powerlifting Hypertrophy

g., Greg Nuckols, Barbell Medicine, or Juggernaut) this spreadsheet likely originated from? My Love Hate Relationship with Hypertrophy

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

Lifters running this specific 4x frequency often report significant body composition changes. One review of the Average to Savage 2.0 (A2S) Hypertrophy template noted that maintaining a slight calorie deficit while using the 4x split allowed a lifter to drop from 80kg to 74kg while retaining almost all their strength. One review of the Average to Savage 2