: 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.
: 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
: Each major muscle group (Chest, Back) is typically trained at least 2 times per week to maximize gains. Sample Pairing : : The first two mesos (4 weeks training
: Users rate each session's difficulty and recovery. If you rate recovery as "1," the program may add sets to subsequent sessions, potentially leading to long workouts (up to 2 hours) by the end of a meso. Typical Exercise Layout (4x Split) For example, Week 1 might be 3-4 RIR,
When reviewing your spreadsheet, ensure these RP-specific principles are correctly implemented: