The workbook typically consists of eight specialized sheets to manage a full 12-week training cycle:
: 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 12 weeks include a midway deload week to manage fatigue and a final 1-rep max test week to measure gains. 566987289-SSTT-x-Jamal-Browner-12-Week-Vol-4.xlsx
: A version of the 12-week plan that uses Rate of Perceived Exertion (RPE) to guide intensity.
The spreadsheet suggests specific variations for each major lift to target technical weaknesses: : High Bar, Paused, Pin, or SSB Front Squats. 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
: Visualizes your progress, tracking body weight, total volume, and hard sets performed throughout the 12 weeks. The spreadsheet suggests specific variations for each major
: Users can choose to run the program entirely via RPE or entirely via percentages, or a mix of both using the "Personalized RPE Guide".