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
: These blocks are typically used as an "off-season" tool to step away from maximal weights and give the joints a break from heavy triples and singles. A typical version of this
A typical version of this .xlsx file includes several automated tabs to manage your training: The sheet uses these to calculate your working
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.
: 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.