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

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.

: 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 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. Lifters running this specific 4x frequency often report

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. What’s Inside the Spreadsheet : Input your current

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