566987289-sstt-x-jamal-browner-12-week-vol-4.xlsx -

: Users can choose to run the program entirely via RPE or entirely via percentages, or a mix of both using the "Personalized RPE Guide".

: Dedicated to additional hypertrophy work (bodybuilding) or cardio for those who want a higher frequency. 566987289-SSTT-x-Jamal-Browner-12-Week-Vol-4.xlsx

: A version of the 12-week plan based on fixed percentages of your entered 1RMs. : Users can choose to run the program

: Standardized at 4 days per week, with an optional 5th day. The typical split includes 4x bench sessions, 2x squat sessions, and 2x deadlift sessions per week. : Standardized at 4 days per week, with an optional 5th day

The file is a specialized powerlifting spreadsheet developed by Jamal Browner in collaboration with StrengthStudiTT (SSTT). It is designed as a highly customizable, 12-week intermediate training program focused on peaking the "Big 3" lifts: Squat, Bench Press, and Deadlift. Spreadsheet Structure & Sheets

: Deficit Deadlifts, Block Pulls, Paused Deadlifts, or Romanian Deadlifts (RDLs).