: 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.
A typical version of this .xlsx file includes several automated tabs to manage your training: Powerlifting Hypertrophy 4x 74-99kg.xlsx
: Secondary Bench/Overhead Press + Targeted Weakness work. Real-World Results : Many templates, like the Stronger by Science
: Lifters in the 74kg–99kg range often face the challenge of filling out their frame without moving into a less competitive, heavier weight class. This program focuses on maximizing cross-sectional muscle area to increase total strength potential. Day 3 : Deadlift variation + Upper Body Hypertrophy