RP Female Physique: Mesocycles 1 & 2

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Barbell)

Incline Bench Press (Barbell)

Tricep Pushdown (Cable)

Chest Supported Row (Machine)

Leg Extension

Leg Curl

Hanging Leg Raise

Mesocycle 1: Basic Hypertrophy

Sumo Deadlift (Barbell)

Squat (Barbell)

Hack Squat

Seated Shoulder Press (Dumbbell)

Underhand Lat Pulldown

Upright Row (Barbell)

Standing Calf Raise

Pull-Up (Assisted)

Barbell Row

Lateral Raise (Dumbbell)

Bicep Curl (Barbell)

Back Extension

Chest Press (Machine)

Abs Crunch (Machine)

Leg Press (45 Degrees)

Romanian Deadlift (Barbell)

Good Morning

Shoulder Press (Machine)

Chest Fly (Machine)

Lat Pulldown (Neutral Grip)

Face Pull

Calf Raise (Machine)

Option to add one set per RPE lift - depending on how recovered you feel.

Option to add 1-2 sets per RPE lift - depending on how recovered you feel.

Half the reps of week 1 - if odd rep count, do less rather than more reps. 

Mesocycle 1: Deload

Mesocycle 2: Elevated Volume

Option to add 1 set per RPE lift - depending on how recovered you feel.

Mesocycle 2: Deload

Basic Hypertrophy

Basic Deload

Elevated Volume

Elevated Deload

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