RP Hypertrophy 5 | Upper/Lower Split

This program is a structured 5-week hypertrophy mesocycle built around Renaissance Periodization (RP) volume principles, designed for intermediate lifters looking to maximize muscle growth through intelligent programming.
The split follows a 5-day Upper/Lower format, allowing each muscle group to be trained with sufficient frequency while recovering fully between sessions. Volume is progressively increased week over week to drive continuous adaptation. Week 5 is a scheduled deload week, where intensity and volume are deliberately reduced to flush accumulated fatigue, recover the joints and nervous system, and prime the body for the next training block.
Key design principles include: starting at or near Minimum Effective Volume (MEV) and progressing toward Maximum Adaptive Volume (MAV) by week 4, keeping rep ranges in the hypertrophy sweet spot (typically 8-20 reps depending on the movement), and prioritizing compound movements supplemented by targeted isolation work for lagging muscle groups.
Exercise selection favors movements that are joint-friendly and allow for a strong mind-muscle connection, including dumbbell variations and bodyweight pulling movements where appropriate. Rest periods, tempo, and load progression are all structured to support consistent performance and long-term gains.
This program is best suited for someone with at least 6-12 months of consistent training experience who wants a well-organized, evidence-based approach to building size without guesswork.

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Week 1

Week 2

Week 3

Week 4

Week 5

Bench Press (Barbell)

Pull-Up (Assisted)

Incline Bench Press (Dumbbell)

Chest Supported Row (Machine)

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Seated Dumbbell Curl

High Bar Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Leg Curl

Standing Calf Raise

Cable Crunch

Overhead Press (Dumbbell)

Lat Pulldown

Chest Press (Machine)

Seated Row (Cable)

Lateral Raise (Dumbbell)

Reverse Pec Deck

Tricep Pushdown (Cable)

Bicep Curl (Cable)

Deadlift (Barbell)

Hack Squat

Bulgarian Split Squat (Dumbbell)

Lying Leg Curl

Seated Calf Raise

Incline Bench Press (Barbell)

Pull-Up (Neutral Grip, Bodyweight)

Pec Deck (Machine)

Hammer Curl (Dumbbell)

Deload

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