566987289-sstt-x-jamal-browner-12-week-vol-4.xlsx

The workbook typically consists of eight specialized sheets to manage a full 12-week training cycle:

: Standardized at 4 days per week, with an optional 5th day. The typical split includes 4x bench sessions, 2x squat sessions, and 2x deadlift sessions per week. 566987289-SSTT-x-Jamal-Browner-12-Week-Vol-4.xlsx

: Dedicated to additional hypertrophy work (bodybuilding) or cardio for those who want a higher frequency. The workbook typically consists of eight specialized sheets

: Allows users to swap main lift variations (e.g., choosing High Bar vs. Low Bar Squat, or Larsen Press vs. Close Grip Bench) based on their weak points or available equipment. Movement Library : Allows users to swap main lift variations (e

: Users can choose to run the program entirely via RPE or entirely via percentages, or a mix of both using the "Personalized RPE Guide".

: 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.

The file is a specialized powerlifting spreadsheet developed by Jamal Browner in collaboration with StrengthStudiTT (SSTT). It is designed as a highly customizable, 12-week intermediate training program focused on peaking the "Big 3" lifts: Squat, Bench Press, and Deadlift. Spreadsheet Structure & Sheets