Use the feedback columns to determine next week's load.
The is a structured hypertrophy program designed by Renaissance Periodization . It focuses on high-frequency training to maximize muscle growth across the entire body. 🏋️ Program Overview Split: 4-Day Full Body. Goal: Maximum muscle hypertrophy (size). Focus: Balanced physique development for men.
Uses RPE (Rate of Perceived Exertion) and MV/MEV/MAV volume landmarks. 📝 Key Features
📍 Ensure you are eating in a slight caloric surplus to get the best results from this high-volume program.
Automatically calculates weekly set totals. 🚀 How to Use the Spreadsheet
Each muscle group is hit multiple times per week.
Includes dropdown menus for exercise selection.
Progress through the 4–6 week block until the deload.
Use the feedback columns to determine next week's load.
The is a structured hypertrophy program designed by Renaissance Periodization . It focuses on high-frequency training to maximize muscle growth across the entire body. 🏋️ Program Overview Split: 4-Day Full Body. Goal: Maximum muscle hypertrophy (size). Focus: Balanced physique development for men.
Uses RPE (Rate of Perceived Exertion) and MV/MEV/MAV volume landmarks. 📝 Key Features
📍 Ensure you are eating in a slight caloric surplus to get the best results from this high-volume program.
Automatically calculates weekly set totals. 🚀 How to Use the Spreadsheet
Each muscle group is hit multiple times per week.
Includes dropdown menus for exercise selection.
Progress through the 4–6 week block until the deload.