: 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:
The spreadsheet (often titled PowerBuilding 3.0 ) is most commonly associated with Jeff Nippard's 10-week training program. It serves as a dynamic calculator that auto-populates weights based on your 1-rep max (1RM) and tracks your progress through various training phases. Core Spreadsheet Features
: Minimal volume to dissipate fatigue before testing. Powerbuilding3.xlsx
: 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. : Visual graphs track your total training volume
: Final evaluation of your new 1-rep maxes. Alternative Versions
: High-end versions (like those from Strength Studio TT ) include a setup questionnaire that adjusts volume and intensity based on your experience and equipment. Core Spreadsheet Features : Minimal volume to dissipate
While Jeff Nippard's is the most searched, "Powerbuilding 3" may also refer to: Powerbuilding 3 template differences - Facebook