IntermediateFree

RP Female Physique: Mesocycles 1 & 2

Renaissance Periodization's Female Physique Template adapted to Boostcamp

Mithosphere · Jul 2025

7athletes running this program

Free on iOS & Android

Overview

Length

10 weeks

Days / week

4 days

Level

Intermediate

Goal

Muscle

Equipment

Full Gym

Session length

90 min

The program is broken into four training phases and this will cover the first two mesocycles: - Mesocycle 1: Basic Hypertrophy - Mesocycle 2: Elevated Volume - Mesocycle 3: Metabolite Training - Mesocycle 4: Resensitization UNDERSTANDING THE TRAINING PHASES The first mesocycle has enough volume (amount of training) to get you to grow muscle effectively, but it starts out nice and easy so that you can get the most while doing the least you have to. It gets harder as you go, and by the end it will be a real challenge. But when you’ve finished it, you’ll be that much stronger and that much better at doing sets and sets of each exercise. You’ll need to increase the stimulus in order to continue putting on muscle or sparing it from loss during a fat loss diet, and that’s just where mesocycle 2 comes in. After the first meso is done, you’ll move onto the second one “Elevated Volume.” Now that you’re much more used to high numbers of sets, this mesocycle starts with more sets than the first, and you’ll be able to kick it into high gear sooner. Just surviving the training will be a fun challenge, so you better be ready to work! DELOAD: Assuming you’ve survived week 4/9 of the accumulation phase, the 5th/10th week of the plan is a deload. The purpose of this week is to preserve your muscle gains while dropping your fatigue off and allowing you to have another productive training cycle ahead. You’ll notice that the week’s rep goal is usually to do “1/2 reps of week 1,” so that’s exactly what you should do! If the reps of week 1 are odd numbers, just err on the side of lower. Not only are the reps lower, but the weights will be lower too, especially in the second half of the deload week. This is to promote recovery and maintain muscle, and is entirely planned. If you choose to skip the deload week or make it harder, that is unlikely to be a good decision for your medium and long term training.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on building muscle size

Athletes who can train 4 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Front Delts

10.1%

Upper Back

10%

Hamstrings

9.7%

Triceps

9.2%

Glutes

Quadriceps

Lats

7.4%

Abs

6.5%

Chest

5.9%

Middle Delts

5.7%

Biceps

5.4%

Lower Back

4.1%

Calves

3.3%

Adductors

1.8%

Rear Delts

1.5%

Forearms

0.9%

Abductors

0.6%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	3	12 reps	55%
2	Incline Bench Press (Barbell)	3	6–10 reps	@7
3	Tricep Pushdown (Cable)	4	12–20 reps	@7
4	Chest Supported Row (Machine)	3	12–20 reps	@7
5	Leg Extension	2	15–20 reps	@7
6	Leg Curl	2	15–20 reps	@7
7	Hanging Leg Raise	3	6–20 reps	@7

#	Exercise	Sets	Reps	Load
1	Sumo Deadlift (Barbell)	3	12 reps	55%
2	Squat (Barbell)	3	8–12 reps	60%
3	Hack Squat	3	12–20 reps	@7
4	Seated Shoulder Press (Dumbbell)	3	10–15 reps	@7
5	Underhand Lat Pulldown	2	10–15 reps	@7
6	Upright Row (Barbell)	2	10–15 reps	@7
7	Standing Calf Raise	3	15–20 reps	@7

#	Exercise	Sets	Reps	Load
1	Pull-Up (Assisted)	3	12 reps	55%
2	Barbell Row	3	8–12 reps	@7
3	Lateral Raise (Dumbbell)	3	12–20 reps	@7
4	Bicep Curl (Barbell)	4	10–15 reps	@7
5	Back Extension	2	10–20 reps	@7
6	Chest Press (Machine)	2	10–20 reps	@7
7	Abs Crunch (Machine)	3	6–20 reps	@7

#	Exercise	Sets	Reps	Load
1	Leg Press (45 Degrees)	2	8–12 reps	@7
2	Romanian Deadlift (Barbell)	2	6–10 reps	60%
3	Good Morning	2	10–15 reps	@7
4	Shoulder Press (Machine)	2	8–12 reps	@7
5	Chest Fly (Machine)	2	12–20 reps	@7
6	Lat Pulldown (Neutral Grip)	2	10–20 reps	@7
7	Face Pull	2	12–20 reps	@7
8	Calf Raise (Machine)	3	10–20 reps	@7

Weeks 2–10 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, RP Female Physique: Mesocycles 1 & 2 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

RP Female Physique: Mesocycles 1 & 2 is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

RP Female Physique: Mesocycles 1 & 2 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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