: Final evaluation of your new 1-rep maxes. Alternative Versions
: 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. Powerbuilding3.xlsx
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 : Final evaluation of your new 1-rep maxes
: Focus shifts toward heavier weights and lower reps to peak strength. It serves as a dynamic calculator that auto-populates
: 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.
: High-end versions (like those from Strength Studio TT ) include a setup questionnaire that adjusts volume and intensity based on your experience and equipment.
: Minimal volume to dissipate fatigue before testing.
