RP-Based 5-Day Hypertrophy Program

Once you hit all the reps for each set increase the weights by 1.25 or 2.5 kg for compound movements. Focus on technique, pause at lengthened state. If in doubt slow and steady wins the race.  
Program focuses on these parts:
1. Maximum Muscle Hypertrophy: The primary goal is muscle growth using Renaissance Periodization's scientific principles.
2. Time-Efficient Training: Delivers effective hypertrophy stimulus within 60-70 minute sessions.
3. Scientific Volume Progression: Uses RP's volume landmarks (MEV to MRV) to systematically increase training stress.
4. Optimal Training Frequency: Hits each muscle group twice weekly for improved protein synthesis and growth.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Chest Press (Machine)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Machine)

Tricep Pushdown (Cable)

Push

Pull-Up (Bodyweight)

T-Bar Row

Single Arm Row (Cable)

Straight Arm Pulldown

Incline Curl (Dumbbell)

Face Pull

Pull

Squat (Barbell)

Hack Squat

Romanian Deadlift (Barbell)

Leg Extension

Lying Leg Curl

Standing Calf Raise

Legs

Seated Military Press (Smith Machine)

Bench Press (Barbell)

Chest Fly (Machine)

Overhead Tricep Extension (Cable)

Dip (Bodyweight)

Push Shoulder Focus

Deadlift (Barbell)

Pendlay Row

Wide Grip Lat Pulldown

Seated Row (Cable)

Bicep Curl (EZ Bar)

Hammer Curl (Dumbbell)

Pull Posterior Chain

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