Powerlifting Hypertrophy 4x 74-99kg.xlsx 〈A-Z Secure〉

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

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. Powerlifting Hypertrophy 4x 74-99kg.xlsx

: 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. : Many templates, like the Stronger by Science

: 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. Day 3 : Deadlift variation + Upper Body Hypertrophy