: Minimal volume to dissipate fatigue before testing.
: 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.
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. Alternative Versions
: Visual graphs track your total training volume and strength gains across the 10 weeks. Typical Program Structure The file is typically organized into sequential tabs:
: Focus shifts toward heavier weights and lower reps to peak strength.