Powerbuilding3.xlsx -

: Includes a personalized Rate of Perceived Exertion (RPE) chart to help you adjust weight based on how a set feels, ensuring you don't overtrain.

: Final evaluation of your new 1-rep maxes. Alternative Versions Powerbuilding3.xlsx

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 : Includes a personalized Rate of Perceived Exertion

: Focus shifts toward heavier weights and lower reps to peak strength. Powerbuilding3.xlsx