The spreadsheet suggests specific variations for each major lift to target technical weaknesses: : High Bar, Paused, Pin, or SSB Front Squats.
: Visualizes your progress, tracking body weight, total volume, and hard sets performed throughout the 12 weeks.
: Includes a personalized RPE guide, suggested warm-up routines, and mobility exercises. 566987289-SSTT-x-Jamal-Browner-12-Week-Vol-4.xlsx
: The program automatically adjusts volume and intensity based on over 200 possible pathways derived from your initial questionnaire.
: Deficit Deadlifts, Block Pulls, Paused Deadlifts, or Romanian Deadlifts (RDLs). The spreadsheet suggests specific variations for each major
: 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: : The program automatically adjusts volume and intensity
: 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.