: Typically a 12–20 week commitment, often broken into 6-week blocks (mesocycles) consisting of 5 weeks of progressive loading and 1 week of deload.
: At the end of each session, you rate your pump and soreness on a scale. If you recover quickly, the spreadsheet automatically adds sets to the next week; if you are overly sore, it may reduce volume. Male_6x_RP_Custom_Training_Template_Growth.xlsx
: Uses Reps in Reserve (RIR) rather than fixed percentages. You start your cycle further from failure (e.g., 3 RIR) and get closer to failure (e.g., 0-1 RIR) as the weeks progress. : Typically a 12–20 week commitment, often broken