: Visualizes your progress, tracking body weight, total volume, and hard sets performed throughout the 12 weeks.
: Includes a personalized RPE guide, suggested warm-up routines, and mobility exercises. 566987289-SSTT-x-Jamal-Browner-12-Week-Vol-4.xlsx
: Larsen Press, Close Grip, Spoto Press, or Board Press. : Visualizes your progress, tracking body weight, total
The workbook typically consists of eight specialized sheets to manage a full 12-week training cycle: : Visualizes your progress
: Users can choose to run the program entirely via RPE or entirely via percentages, or a mix of both using the "Personalized RPE Guide".
: Dedicated to additional hypertrophy work (bodybuilding) or cardio for those who want a higher frequency.
: The 12 weeks include a midway deload week to manage fatigue and a final 1-rep max test week to measure gains.