[rp Mpt Novice-intermediate] 4x - Chest&back.xlsx -

Anyone done Renaissance Periodization Male Physique Program?

The program is designed to maximize muscle growth through a structured 13-week cycle divided into three distinct mesocycles. For a "Chest & Back" focus within a 4-day split, the draft typically emphasizes these muscle groups across high-volume sessions, often alternating between them within the same workout for optimal recovery and stimulus. Core Program Structure [RP MPT Novice-Intermediate] 4x - Chest&Back.xlsx

: Each major muscle group (Chest, Back) is typically trained at least 2 times per week to maximize gains. Sample Pairing : Anyone done Renaissance Periodization Male Physique Program

In a 4-day split, the template often functions as an Upper/Lower hybrid where chest and back receive significant attention: Core Program Structure : Each major muscle group

: You do not hit a specific rep number; instead, you aim for a target Reps in Reserve (RIR) . For example, Week 1 might be 3-4 RIR, progressing to 0-1 RIR by Week 4.

: Quad focus with some secondary chest/shoulder work (e.g., Dumbbell Flyes or Dips).