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
Most templates allow you to choose from a dropdown of exercises for each muscle group (e.g., Quad-focused vs. Glute/Ham-focused days). Renaissance - Hypertrophy Program.xlsx
Exercises are generally performed in the 5–30 rep range , with a heavy emphasis on the 6–12 range for compound movements. Program Structure The is a scientifically-driven training system designed to
The program starts at your Minimum Effective Volume (MEV) and gradually increases sets and weight toward your Maximum Recoverable Volume (MRV) . Glute/Ham-focused days)
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.