: 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.
: A period of reduced intensity to allow for recovery.
: Focus shifts toward heavier weights and lower reps to peak strength.
: Final evaluation of your new 1-rep maxes. Alternative Versions
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
Powerbuilding3.xlsx Access
: 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.
: A period of reduced intensity to allow for recovery. Powerbuilding3.xlsx
: Focus shifts toward heavier weights and lower reps to peak strength. : You input your current maxes for the
: Final evaluation of your new 1-rep maxes. Alternative Versions 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