The spreadsheet suggests specific variations for each major lift to target technical weaknesses: : High Bar, Paused, Pin, or SSB Front Squats.
: Deficit Deadlifts, Block Pulls, Paused Deadlifts, or Romanian Deadlifts (RDLs). 566987289-SSTT-x-Jamal-Browner-12-Week-Vol-4.xlsx
: Larsen Press, Close Grip, Spoto Press, or Board Press. The spreadsheet suggests specific variations for each major
: Visualizes your progress, tracking body weight, total volume, and hard sets performed throughout the 12 weeks. tracking body weight
: Includes a personalized RPE guide, suggested warm-up routines, and mobility exercises.
: A version of the 12-week plan that uses Rate of Perceived Exertion (RPE) to guide intensity.