: Larsen Press, Close Grip, Spoto Press, or Board Press.
: 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. 566987289-SSTT-x-Jamal-Browner-12-Week-Vol-4.xlsx
: 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. : Larsen Press, Close Grip, Spoto Press, or Board Press
: The 12 weeks include a midway deload week to manage fatigue and a final 1-rep max test week to measure gains. : The "profile" page where you enter your
: Dedicated to additional hypertrophy work (bodybuilding) or cardio for those who want a higher frequency.
: Addresses common training questions, rest periods, and accessory guidance. Key Features of Volume 4
The spreadsheet suggests specific variations for each major lift to target technical weaknesses: : High Bar, Paused, Pin, or SSB Front Squats.