: Final evaluation of your new 1-rep maxes. Alternative Versions
: Focus shifts toward heavier weights and lower reps to peak strength.
: 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. Powerbuilding3.xlsx
: Includes a personalized Rate of Perceived Exertion (RPE) chart to help you adjust weight based on how a set feels, ensuring you don't overtrain.
: High-end versions (like those from Strength Studio TT ) include a setup questionnaire that adjusts volume and intensity based on your experience and equipment. : Final evaluation of your new 1-rep maxes
: 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:
: A period of reduced intensity to allow for recovery. The sheet then automatically calculates your target weights
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