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".

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 566987289-SSTT-x-Jamal-Browner-12-Week-Vol-4.xlsx

: The "profile" page where you enter your current 1-rep max (1RM) estimates and answer a questionnaire about your recovery, stress levels, and technique efficiency. : Users can choose to run the program

: A version of the 12-week plan that uses Rate of Perceived Exertion (RPE) to guide intensity. Spreadsheet Structure & Sheets : The "profile" page

: Larsen Press, Close Grip, Spoto Press, or Board Press.

: Dedicated to additional hypertrophy work (bodybuilding) or cardio for those who want a higher frequency.

The workbook typically consists of eight specialized sheets to manage a full 12-week training cycle: