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.

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 Powerbuilding3.xlsx

While Jeff Nippard's is the most searched, "Powerbuilding 3" may also refer to: Powerbuilding 3 template differences - Facebook : Includes a personalized Rate of Perceived Exertion

: A period of reduced intensity to allow for recovery. Core Spreadsheet Features While Jeff Nippard's is the

: 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.

: Minimal volume to dissipate fatigue before testing.

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