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.
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
Record your actual reps and weight for every set in the "Week 1," "Week 2," etc., tabs to ensure the spreadsheet can accurately calculate your progression for the following week.
A typical mesocycle (training block) lasts about :
Exercises are generally performed in the 5–30 rep range , with a heavy emphasis on the 6–12 range for compound movements. Program Structure
You will often need to enter an estimated 10-rep max for your chosen exercises. This serves as the "training max" the spreadsheet uses to calculate your starting weights.
The program starts at your Minimum Effective Volume (MEV) and gradually increases sets and weight toward your Maximum Recoverable Volume (MRV) .
Renaissance - Hypertrophy Program.xlsx ❲DELUXE❳
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.
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 Renaissance - Hypertrophy Program.xlsx
Record your actual reps and weight for every set in the "Week 1," "Week 2," etc., tabs to ensure the spreadsheet can accurately calculate your progression for the following week. Instead of training to failure every set, you
A typical mesocycle (training block) lasts about : Whether you are using the official RP training
Exercises are generally performed in the 5–30 rep range , with a heavy emphasis on the 6–12 range for compound movements. Program Structure
You will often need to enter an estimated 10-rep max for your chosen exercises. This serves as the "training max" the spreadsheet uses to calculate your starting weights.
The program starts at your Minimum Effective Volume (MEV) and gradually increases sets and weight toward your Maximum Recoverable Volume (MRV) .