Renaissance - Hypertrophy Program.xlsx Instant

Instead of training to failure every set, you target a specific RIR (e.g., leaving 3 reps in the tank). The intensity typically increases over the weeks, moving from 3-4 RIR down to 0-1 RIR.

Many versions of the spreadsheet allow you to rate your daily soreness and pump. If you recover quickly, the program may add more sets for the next session; if you are overly fatigued, it may scale them back. Renaissance - Hypertrophy Program.xlsx

A typical mesocycle (training block) lasts about : Instead of training to failure every set, you

Exercises are generally performed in the 5–30 rep range , with a heavy emphasis on the 6–12 range for compound movements. Program Structure If you recover quickly, the program may add

The is a scientifically-driven training system designed to maximize muscle growth through structured progression and autoregulation. Whether you are using the official RP training templates or a custom spreadsheet, the program focuses on finding your individual "sweet spot" for training volume and intensity. Core Training Principles

For more advanced tracking and updated features, Renaissance Periodization has largely transitioned many of these logic systems into the RP Hypertrophy App , which includes technique videos and more automated progression.