Automatically calculates weekly set totals. 🚀 How to Use the Spreadsheet
The is a structured hypertrophy program designed by Renaissance Periodization . It focuses on high-frequency training to maximize muscle growth across the entire body. 🏋️ Program Overview Split: 4-Day Full Body. Goal: Maximum muscle hypertrophy (size). Focus: Balanced physique development for men.
Adjusts weight and sets based on your recovery. RP Male Physique 4 Day Full Body v2.xlsx
Input your estimated 10-rep maxes for key lifts.
Uses RPE (Rate of Perceived Exertion) and MV/MEV/MAV volume landmarks. 📝 Key Features Automatically calculates weekly set totals
Use the feedback columns to determine next week's load.
📍 Ensure you are eating in a slight caloric surplus to get the best results from this high-volume program. RP Male Physique 4 Day Full Body v2.xlsx
Each muscle group is hit multiple times per week.