: 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
: 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. 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. : Allows users to swap main lift variations (e
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 Movement Library : The "profile" page where you
: Visualizes your progress, tracking body weight, total volume, and hard sets performed throughout the 12 weeks.
: A version of the 12-week plan based on fixed percentages of your entered 1RMs.