Male_6x_rp_custom_training_template_growth.xlsx ⚡ Quick

: Often follows a Push/Pull/Legs (PPL) or Upper/Lower split repeated twice per week to hit each muscle group frequently with manageable per-session volume. User Experience Pros & Cons How To Best Use Your Custom Training Template

: At the end of each session, you rate your pump and soreness on a scale. If you recover quickly, the spreadsheet automatically adds sets to the next week; if you are overly sore, it may reduce volume. Male_6x_RP_Custom_Training_Template_Growth.xlsx

The is a specialized Renaissance Periodization (RP) Excel-based program designed for muscle hypertrophy (growth) with a high frequency of 6 days per week . Core Program Overview : Often follows a Push/Pull/Legs (PPL) or Upper/Lower

This "Growth" template is designed for intermediate to advanced lifters who want to maximize muscle mass across the entire body, rather than focusing on a single lagging part. It utilizes to adjust your workload based on how you feel each day. : You select your preferred movements from drop-down

: You select your preferred movements from drop-down menus for each muscle group slot, allowing you to tailor the program to your gym's equipment. Key Features & Mechanics

: Uses Reps in Reserve (RIR) rather than fixed percentages. You start your cycle further from failure (e.g., 3 RIR) and get closer to failure (e.g., 0-1 RIR) as the weeks progress.

: Unlike powerlifting programs based on a 1RM, this template requires you to input an estimated 10RM for each selected exercise to calculate your initial working weights.