[rp Mpt Novice-intermediate] 4x - Chest&back.xlsx Apr 2026

In a 4-day split, the template often functions as an Upper/Lower hybrid where chest and back receive significant attention:

: The first two mesos (4 weeks training + 1 week deload) focus on moderate to high volume. The third meso (2 weeks training + 1 week deload) is a "resensitization" phase with dramatically lower volume.

: Users rate each session's difficulty and recovery. If you rate recovery as "1," the program may add sets to subsequent sessions, potentially leading to long workouts (up to 2 hours) by the end of a meso. Typical Exercise Layout (4x Split) [RP MPT Novice-Intermediate] 4x - Chest&Back.xlsx

: Each major muscle group (Chest, Back) is typically trained at least 2 times per week to maximize gains. Sample Pairing :

Anyone done Renaissance Periodization Male Physique Program? In a 4-day split, the template often functions

: Quad focus with some secondary chest/shoulder work (e.g., Dumbbell Flyes or Dips).

The template relies on autoregulation and progressive volume rather than fixed rep goals: If you rate recovery as "1," the program

When reviewing your spreadsheet, ensure these RP-specific principles are correctly implemented: