: 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.
: A period of reduced intensity to allow for recovery. Powerbuilding3.xlsx
: High-end versions (like those from Strength Studio TT ) include a setup questionnaire that adjusts volume and intensity based on your experience and equipment. : You input your current maxes for the
: Final evaluation of your new 1-rep maxes. Alternative Versions : High-end versions (like those from Strength Studio
: 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:
: Focus shifts toward heavier weights and lower reps to peak strength.
: Higher volume work to build muscle (hypertrophy) and technical proficiency.