Powerlifting Hypertrophy 4x 74-99kg.xlsx May 2026

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

: Secondary Bench/Overhead Press + Targeted Weakness work. Real-World Results 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 What’s Inside the Spreadsheet A typical version of this

A typical version of this .xlsx file includes several automated tabs to manage your training: Powerlifting Hypertrophy 4x 74-99kg.xlsx

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.