: Secondary Bench/Overhead Press + Targeted Weakness work. Real-World Results
g., Greg Nuckols, Barbell Medicine, or Juggernaut) this spreadsheet likely originated from? My Love Hate Relationship with Hypertrophy 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. : Secondary Bench/Overhead Press + Targeted Weakness work
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. Lifters running this specific 4x frequency often report
: 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
The refers to a specialized 4-day-per-week training template designed for powerlifters in the middle weight classes (74kg to 99kg) who need to build lean muscle mass (hypertrophy) while maintaining their strength base. These spreadsheets, often popularized by creators like Stronger by Science or Barbell Medicine , automate the complex calculations needed to balance high volume with the specific demands of the Big 3 lifts (Squat, Bench, Deadlift). Why the 4x 74-99kg Template Works
: Lifters in the 74kg–99kg range often face the challenge of filling out their frame without moving into a less competitive, heavier weight class. This program focuses on maximizing cross-sectional muscle area to increase total strength potential.