[rp Mpt Novice-intermediate] 5x - Arms&delts.xlsx Page

: Instead of fixed rep counts, the template uses an RIR-based progression . You typically start at 3 RIR (stopping 3 reps before failure) in Week 1 and progress to 0 RIR (absolute failure) by the end of the mesocycle.

The 5x frequency generally follows an logic but is heavily skewed to ensure arms and shoulders are fresh. [RP MPT Novice-Intermediate] 5x - Arms&Delts.xlsx

: While the program hits the entire body, it intentionally scales back the volume for chest, back, and legs to "maintenance" levels. This allows your recovery resources to be diverted heavily toward high-frequency and high-volume work for the biceps, triceps, and deltoids . : Instead of fixed rep counts, the template