Powerbuilding3.xlsx -

: Visual graphs track your total training volume and strength gains across the 10 weeks. Typical Program Structure The file is typically organized into sequential tabs:

: Higher volume work to build muscle (hypertrophy) and technical proficiency. Powerbuilding3.xlsx

: High-end versions (like those from Strength Studio TT ) include a setup questionnaire that adjusts volume and intensity based on your experience and equipment. : Visual graphs track your total training volume

: Focus shifts toward heavier weights and lower reps to peak strength. : Focus shifts toward heavier weights and lower

: You input your current maxes for the "Big 3" (Squat, Bench Press, and Deadlift). The sheet then automatically calculates your target weights for every session based on specific percentages of these maxes.

The spreadsheet (often titled PowerBuilding 3.0 ) is most commonly associated with Jeff Nippard's 10-week training program. It serves as a dynamic calculator that auto-populates weights based on your 1-rep max (1RM) and tracks your progress through various training phases. Core Spreadsheet Features

: Includes a personalized Rate of Perceived Exertion (RPE) chart to help you adjust weight based on how a set feels, ensuring you don't overtrain.