Rp hypertrophy program spreadsheet. I did the 4x per week template.
Rp hypertrophy program spreadsheet Here is a view of exercise layout and selection, my mesocycle 1/week 3 program, and my mesocycle 3/week 3 program. As far as functionality if you've ever used the RP spreadsheets or are familiar with their progression model then you pretty much know how the auto-regulation works. I made a spreadsheet of Renaissance Periodization's Hypertrophy Recommendations by Muscle Group You can check it out here. The first revision should hopefully be going up this weekend, and will be updated on occasion after that. The RP Hypertrophy App takes care of set adjustments, rep targets, and volume regulation automatically. I found myself going back to his hypertrophy guides on youtube and thought it would be helpful to have all the information in one easy to access place, so I made a spreadsheet. They are currently in their third generation, having been optimized based on the latest findings in sport nutrition and user feedback, and are more effective than ever. The document outlines recommended sets, reps, and frequency for different muscle groups for hypertrophy training. 181 votes, 63 comments. This program is available 100% free in our workout tracker app. Mike Israetel published a very popular article entitled Training Volume Landmarks for Renaissance Periodization. Learn about intensity, RIR, and volume adjustments to maximize muscle growth and training efficiency. Has anyone used the RP Hypertrophy App recently? Been looking for reviews, but the best I can find is still from 4 months ago and I know they are constantly updating. Any recent reviews? : r/naturalbodybuilding Gaming Sports Business Crypto Television Celebrity Go to naturalbodybuilding r/naturalbodybuilding r/naturalbodybuilding Aug 23, 2023 · This 4-day program will help intermediate and advanced trainees gain size and strength. xlsx), PDF File (. Maximize muscle growth with the RP Hypertrophy App, the ultimate bodybuilding app. Has anyone used it before? If you have a copy of the program that you'd be willing to share, I would greatly appreciate it. Oct 1, 2018 · We're extremely excited to announce the new and improved RP Male Physique and Female Physique Templates 2. Jun 22, 2020 · Starscream is the brainchild of /u/benchpauper, who concocted such popular spreadsheets as the MEGAZORD hybrid strength program. We would like to show you a description here but the site won’t allow us. The program lasts for 5 weeks and can be tailored to individual needs and goals. The program is designed so you can run it back to back May 3, 2025 · Independent RP Hypertrophy App Review by Expert 2025 An honest look at the features, pros and cons, and user reviews of the RP Hypertrophy App Part Three: Male Powerlifting Hypertrophy Template Product Overview The Powerlifting Hypertrophy Templates are autoregulated customizable hypertrophy template based on maximizing muscle for powerlifting specific movements. Each cycle can be run separately or back to back, with each program lasting anywhere from 4 weeks to 20 weeks, depending on how many cycles are used and the skill level of the lifter. These resources help users determine their “maintenance volume”—the training load Feb 1, 2019 · Our Original RP Diet Templates b rought the science of progressive dieting to hundreds of thousands of users worldwide. Get the most out of your workouts with the Hypertrophy Program Creator v2! The template includes the following features: Customise number of weeks (1-10 weeks Feb 13, 2023 · A workout program helps train in an organized way and produce decent results. 0! Developed to ensure you benefit from the newest evidence in the science of muscle growth, investing in these templates will provide you with the following new, scientifically-based benefits: 1. A terrific Lift Vault reader submitted We would like to show you a description here but the site won’t allow us. The spreadsheet provides a 6 day per week workout over 4 weeks with a deload on week 5 based on Israetel's recommendations. The goal is to lose 15-25 pounds of fat over the course of the program. It is a 4 day program based on linear periodization. Thanks in advance! Feb 26, 2017 · ***UPDATES I’ve updated the spreadsheet so that it is now accessible as a Google Sheets document and I’ve created a new V2 to match the updated recommendations within the latest 2018 version of the RP book (Amazon link). pdf), Text File (. Hi everyone, I've been hearing a lot about the Renaissance Periodization Male Physique Template program and I'm interested in trying it out. If you use another program to view spreadsheets (Google Docs, any Apple products, etc) we unfortunately cannot guarantee that the formulas and drop-down menus will function properly, so we highly recommend using Microsoft Excel. Aug 4, 2023 · This is a 6 day hypertrophy workout routine that runs for a 4 week mesocycle and includes a deload on week 5. The main differences between V1 and V2 are: separation of Any suggestions on good upper lower program to follow that focuses on hypertrophy? Thanks! Share Sort by: Best Open comment sort options Add a Comment ah-nuld •• Edited If you want maximal Dr. Mar 3, 2025 · The 7 Best Hypertrophy Programs 12 Week Maximum Hypertrophy Routine (Kizen) PHUL Workout Routine PHAT Workout Routine Mike Israetel Hypertrophy Workout Routine Hypertrophy Specific Training (HST) Routine Brogains 10 Week Powerbuilding Program Metallicadpa 6 Day PPL (aka Reddit PPL) These workout programs have hypertrophy as one of their primary training goals. Hope this might help some of you May 8, 2023 · The 6 day PPL program known as the “Reddit PPL” or “Metallicadpa PPL” is a great workout routine for those looking to increase strength and gain size. This next bulking cycle, I don't care about strength at all, I only care about hypertrophy, so I'm looking around in the evidence based sphere for training programs Discover RP Strength for expert guidance in strength training, evidence-based dieting, and effective bodybuilding workouts to reach your fitness goals Nov 11, 2024 · Renaissance Periodization provides detailed guidelines on training volume, specifying optimal sets per week for various muscle groups to promote hypertrophy. The template includes a one-page “orientation” PDF, a two-page FAQ PDF, an Excel spreadsheet for progress tracking, and a four-page PDF of the actual workouts. The first two mesos are four weeks with a one-week deload, and the third is two weeks with one-week deload. Hopefully it's helpful to some of you I was sick of re-googling this info. Get personalized training, track progress, and achieve your goals The actual program is in the Excel file and covers 3 sheets. This guide will provide a complete outline of the PHUL workout program and links to exercise instructions. May 29, 2024 · Unlock the secrets of muscle growth with this comprehensive guide on hypertrophy training, covering exercise selection, nutrition, and recovery strategies for optimal results This document outlines a 6 month hypertrophy and fat loss program. Archived post. You could recreate this app 1:1 in excel. Reply reply nintendoborn1 • Teach me This document summarizes Mike Israetel's 5 week hypertrophy workout spreadsheet and the concepts of training volume landmarks. trueThe Program The Male Physique Template is a 13-week program split into three mesocycles. Rest-pause set, drop sets, and negatives will kick your muscle gains into high gear! Jul 22, 2019 · Has anyone run the Renaissance Periodization Male Physique Template? I know this is Exodus Strength, but maybe there's enough overlap It's interesting that it's a seperate template for each "number of training days" option. The program starts out with a moderate amount of volume in the first meso, a much higher amount of volume in the second with additional sets, more exercises and things Jun 20, 2023 · The Mike Israetel Hypertrophy Program is a scientifically-backed bodybuilding program designed to maximize muscle growth. Sep 20, 2018 · Discover effective progression methods for hypertrophy training. Choose the version that matches whichever issue of the book you are working with, or if in doubt plump for V2. It includes a detailed spreadsheet outlining the workout routine, sets, reps, and rest periods. Sep 21, 2025 · The template includes a 6-day hypertrophy workout routine that runs for a 4-week mesocycle, with a deload on week 5. ” Following general periodization principles, this type of program could effectively be used prior to transitioning to a strength block, power block, and peaking block. It provides the minimum (MV), minimum effective (MEV), maximum adaptive (MAV), and maximum recoverable (MRV) reps as RP Strength Macros: An Introduction If you’re looking to lose weight and get in better shape, understanding and managing your macros is essential. Feb 8, 2023 · PHUL stands for Power Hypertrophy Upper Lower and is a popular 4-day workout routine that combines training for strength and hypertrophy. xls / . The full list of hypertrophy Renaissance Periodization Hypertrophy Recommendations - Free download as Excel Spreadsheet (. Please read them – or better yet, read Mike Israetel’s article in its entirety. Just log your performance after each set, and the app handles the rest. RP’s Female Physique program is broken into 4 distinct mesocycles: Basic Hypertrophy, Elevated Volume, Metabolite, and Resensitization. Jun 8, 2019 · This is a 7 week hypertrophy program billed the “Generic Hypertrophy Block. . Get optimal results with easy-to-follow, effective workouts Apr 18, 2020 · This program is an 8 week hypertrophy training program inspired by Reddit user and strength coach /u/BigCoachD. Good for off-season powerlifting training, bodybuilding, or anyone looking to increase their work capacity and get bigger. When you open your Excel file, you should see 3 sheets: Powerlifting RP Template Critique The Renaissance Periodization Training Templates for Hypertrophy, Strength and Peaking have helped hundreds of I did the 4x per week template. txt) or read online for free. If there's a program you'd like to see, post it in the comments below. Several different spreadsheets have been created for this program, which I go into a bit below. The 5 day template is a full body template which consists of 1 mesocycle only. If you're good with excel/VB you could recreate the whole program builder and auto-regulation easily. Dr. It includes a periodization graphic showing the long term plan and weekly guides that provide video links and instructions for each milestone week, including information on training, diet, and recovery. I’ve designed an ultimate 6 week hypertrophy program for those who want to put on muscles and improve shape. Generic Hypertrophy Block Spreadsheet Some of the weights will automatically populate based on the training max you input in […] Hi Folks Here are various male physique training templates and female physique training templates from Renaissance Periodization Male Download them here! °°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°° Link to download female templates °°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°°° PS Start your fitness journey with RP Strength's strength training templates. New comments cannot be posted and votes cannot be cast. RP Strength, a popular nutrition program, can help you achieve your goals by providing a structured approach to macronutrient intake. It discusses maintenance volume, minimum effective volume, and maximum adaptive volume, which are training volume levels for optimal muscle May 20, 2025 · Want Smarter Tracking? Let the App Do the Work Tracking your sets and reps in a notebook or spreadsheet works — but there’s a smarter way to manage progression. Mike Israetel’s articles and accompanying spreadsheets offer visual representations of these “volume landmarks,” simplifying program design. The […] Discover RP Strength for expert guidance in strength training, evidence-based dieting, and effective bodybuilding workouts to reach your fitness goals There is no best program, every program has it’s shortcomings and it completely depends on how often you can train, ppl 3 times a week is a bad idea for example. With its easy-to-use Excel document, you can create your own program from scratch and customise it to your own needs. In this section, we will explore the basics of macros and the role of RP Strength in your journey. It’s set up as a 5 day body part split, working the following […] 5 day plan emphasizing chest, delts, and back5 day plan emphasizing chest, delts, and back The Hypertrophy Program Creator v2 helps you create your own training program tailored to your lifting goals. Understanding The spreadsheets will be put into a new section of the wiki. It's hard to beat a product that's so well proven, so that's not what the Simplified RP Diet Templates were Jun 22, 2023 · Sheiko Programs Spreadsheets The majority of the programs listed below are broken down into separate cycles throughout each tab. Using the Spreadsheet There are some extremely important concepts about hypertrophy explained below. This training style is best utilized by bodybuilders, though it can be used by powerlifters and other athletes to spark muscle growth and work capacity in the off-season. Table of Contents1 Starscream Overview2 Starscream General Notes3 Starscream Program Spreadsheet Starscream Overview Starscream is a 12 week hypertrophy program, training 5 days per week. I’m bringing forth a new and improved version here after being frustrated […] Aug 3, 2020 · Popularized by Bryan Haycock, hypertrophy specific training (HST) is a training routine based upon the principles of mechanical load, chronic stimuli, progressive load, and strategic deconditioning. cz38i 9zb86uho xskdx yfphsvp pz9 ooz6 07eyri umq8 bw6 l6slq