Record your actual reps and weight for every set in the "Week 1," "Week 2," etc., tabs to ensure the spreadsheet can accurately calculate your progression for the following week.
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 Renaissance - Hypertrophy Program.xlsx
You gradually increase weight, reps, or sets. Each week becomes more demanding than the last. Record your actual reps and weight for every
Exercises are generally performed in the 5–30 rep range , with a heavy emphasis on the 6–12 range for compound movements. Program Structure Program Structure Many versions of the spreadsheet allow
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.