Renaissance - Hypertrophy Program.xlsx -

A mandatory week of reduced volume and intensity to allow your joints and nervous system to recover before starting the next block. Using the Spreadsheet

Many versions of the spreadsheet allow you to rate your daily soreness and pump. If you recover quickly, the program may add more sets for the next session; if you are overly fatigued, it may scale them back. Renaissance - Hypertrophy Program.xlsx

For more advanced tracking and updated features, Renaissance Periodization has largely transitioned many of these logic systems into the RP Hypertrophy App , which includes technique videos and more automated progression. A mandatory week of reduced volume and intensity

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 For more advanced tracking and updated features, Renaissance

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.

Most templates allow you to choose from a dropdown of exercises for each muscle group (e.g., Quad-focused vs. Glute/Ham-focused days).

You gradually increase weight, reps, or sets. Each week becomes more demanding than the last.