[rp Mpt Novice-intermediate] 5x - Arms&delts.xlsx 95%

: While the program hits the entire body, it intentionally scales back the volume for chest, back, and legs to "maintenance" levels. This allows your recovery resources to be diverted heavily toward high-frequency and high-volume work for the biceps, triceps, and deltoids .

The program operates on a divided into three distinct mesocycles: two 4-week hypertrophy blocks and one final 2-week "resensitization" phase, each followed by a mandatory deload week. [RP MPT Novice-Intermediate] 5x - Arms&Delts.xlsx

The 5x frequency generally follows an logic but is heavily skewed to ensure arms and shoulders are fresh. : While the program hits the entire body,

The is a specialized 5-day hypertrophy program from Renaissance Periodization (RP) designed for lifters who want to prioritize upper-body aesthetics while maintaining other muscle groups. Program Philosophy & Mechanics [RP MPT Novice-Intermediate] 5x - Arms&Delts.xlsx