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.
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 Renaissance - Hypertrophy Program.xlsx
You will often need to enter an estimated 10-rep max for your chosen exercises. This serves as the "training max" the spreadsheet uses to calculate your starting weights. For more advanced tracking and updated features, Renaissance
The program is built on several key pillars that differentiate it from standard bodybuilding routines: This serves as the "training max" the spreadsheet
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
The program starts at your Minimum Effective Volume (MEV) and gradually increases sets and weight toward your Maximum Recoverable Volume (MRV) .