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
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. Powerlifting Hypertrophy 4x 74-99kg.xlsx
: Unlike peak programs, these templates use higher rep ranges (8–12+) and Rate of Perceived Exertion (RPE) to drive growth rather than just intensity. What’s Inside the Spreadsheet The refers to a specialized 4-day-per-week training template
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