ExTL

TEMPLATES

Raw spreadsheet implementations of proven lifting programs.

Intermediate

5/3/1 BBB

Boring But Big spreadsheet template.

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Beginner

Starting Strength

Linear progression classic.

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Intermediate

Texas Method

Volume/Recovery/Intensity weekly setup.

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Advanced

Smolov Jr

Intense 3-week peaking cycle.

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Beginner/Intermediate

PPL Base

Push Pull Legs 6-day split.

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