: Secondary Bench/Overhead Press + Targeted Weakness work. Real-World Results
: 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. Powerlifting Hypertrophy 4x 74-99kg.xlsx
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. : Secondary Bench/Overhead Press + Targeted Weakness work
g., Greg Nuckols, Barbell Medicine, or Juggernaut) this spreadsheet likely originated from? My Love Hate Relationship with Hypertrophy Lifters running this specific 4x frequency often report
For lifters in these weight classes, the 4-day split is often the "sweet spot" for recovery. It provides enough frequency to stimulate muscle growth without the systemic fatigue that can accumulate in 5- or 6-day programs.