Hypertrophy 4x 74-99kg.xlsx — Powerlifting

The refers to a specialized 4-day-per-week training template designed for powerlifters in the middle weight classes (74kg to 99kg) who need to build lean muscle mass (hypertrophy) while maintaining their strength base. These spreadsheets, often popularized by creators like Stronger by Science or Barbell Medicine , automate the complex calculations needed to balance high volume with the specific demands of the Big 3 lifts (Squat, Bench, Deadlift). Why the 4x 74-99kg Template Works

: Many templates, like the Stronger by Science Hypertrophy Template, adjust your future weights based on how many reps you "over-perform" on your AMRAP (As Many Reps As Possible) sets. The 4-Day Split : Day 1 : Heavy Squat variation + Upper Body Accessory. Day 2 : Heavy Bench variation + Lower Body Accessory. Day 3 : Deadlift variation + Upper Body Hypertrophy. 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. The refers to a specialized 4-day-per-week training template