When reviewing your spreadsheet, ensure these RP-specific principles are correctly implemented:
: You do not hit a specific rep number; instead, you aim for a target Reps in Reserve (RIR) . For example, Week 1 might be 3-4 RIR, progressing to 0-1 RIR by Week 4. [RP MPT Novice-Intermediate] 4x - Chest&Back.xlsx
: Quad focus with some secondary chest/shoulder work (e.g., Dumbbell Flyes or Dips). When reviewing your spreadsheet
: The first two mesos (4 weeks training + 1 week deload) focus on moderate to high volume. The third meso (2 weeks training + 1 week deload) is a "resensitization" phase with dramatically lower volume. Week 1 might be 3-4 RIR