4x - Chest&back.xlsx — [rp Mpt Novice-intermediate]

When reviewing your spreadsheet, ensure these RP-specific principles are correctly implemented:

: 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.

: Chest focus (e.g., Barbell Flat Press ) paired with vertical or horizontal pulls. [RP MPT Novice-Intermediate] 4x - Chest&Back.xlsx

The program is designed to maximize muscle growth through a structured 13-week cycle divided into three distinct mesocycles. For a "Chest & Back" focus within a 4-day split, the draft typically emphasizes these muscle groups across high-volume sessions, often alternating between them within the same workout for optimal recovery and stimulus. Core Program Structure

In a 4-day split, the template often functions as an Upper/Lower hybrid where chest and back receive significant attention: The program is designed to maximize muscle growth

: 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.

: Each major muscle group (Chest, Back) is typically trained at least 2 times per week to maximize gains. Sample Pairing : For example, Week 1 might be 3-4 RIR,

The template relies on autoregulation and progressive volume rather than fixed rep goals: