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

: A version of the 12-week plan that uses Rate of Perceived Exertion (RPE) to guide intensity.

: Deficit Deadlifts, Block Pulls, Paused Deadlifts, or Romanian Deadlifts (RDLs). 566987289-SSTT-x-Jamal-Browner-12-Week-Vol-4.xlsx

: 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. : A version of the 12-week plan that

: The program automatically adjusts volume and intensity based on over 200 possible pathways derived from your initial questionnaire. The typical split includes 4x bench sessions, 2x

: 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 spreadsheet suggests specific variations for each major lift to target technical weaknesses: : High Bar, Paused, Pin, or SSB Front Squats.

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