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

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. Renaissance - Hypertrophy Program.xlsx

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 A mandatory week of reduced volume and intensity

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. Whether you are using the official RP training

If you are setting up or using the Renaissance - Hypertrophy Program.xlsx file, follow these steps:

The program is built on several key pillars that differentiate it from standard bodybuilding routines: