Powerlifters & Pure Strength Athletes

4-Week Block Periodization & RPE Strength Spreadsheet

A$150.00A$99.00

The Sub-60-Minute Powerlifting & Heavy Strength Template

Take the guesswork out of auto-regulation and crush your platform PRs without spending hours in the gym. Built specifically for powerlifters and strength athletes operating on a tight schedule, this dynamic template combines classical block periodization with accurate RPE auto-regulation to maximize neural drive and build real strength in under 60 minutes a session.

Key Features

  • 4-Stage Block Periodization System: Features structured phases transitioning through Accumulation, Transmutation, Realization, and a Supercompensation Deload.

  • RPE & Auto-Regulation Integrated: Built-in RPE target mapping ensures optimal loading based on daily readiness while preventing central nervous system burnout.

  • 60-Minute Time-Cap Design: Optimized exercise pairings, set/rep schemes, and rest intervals designed to keep every session strictly under an hour.

  • Complete Big 3 Focus: Balanced 4-day split providing target frequency and volume for Competition Squat, Bench Press, and Deadlift along with targeted accessory work.

  • Reference Chart Included: Quick-reference guide mapping RPE to Reps in Reserve (RIR) and estimated percentages for seamless weight selection.

Program Overview

Phase

Duration

Focus

Accumulation

Week 1

Base volume, work capacity, and foundational movement patterns.

Transmutation

Week 2

Heavy singles at RPE 8 paired with volume back-off sets.

Realization

Week 3

Peak neural output with heavy singles up to RPE 9.5.

Deload

Week 4

Fatigue dissipation and power realization for peak performance.

What’s Included

  • Google Sheets Template: Fully editable, auto-calculating digital sheet for real-time tracking during your workout.

  • Instructional Reference Sheet: Built-in guidance on rest timers, antagonistic supersetting, and warm-up ramp-ups.

Ideal For: Intermediate to advanced lifters looking for structured strength progression using barbell, dumbbell, and standard gym equipment.