[rp Mpt Novice-intermediate] 5x - Arms&delts.xlsx May 2026

The program operates on a divided into three distinct mesocycles: two 4-week hypertrophy blocks and one final 2-week "resensitization" phase, each followed by a mandatory deload week.

: A unique feature of the Renaissance Periodization Male Physique Templates is the "difficulty rating" system. By rating your pumps, soreness, and recovery, the spreadsheet automatically increases or decreases the number of sets for the next session. 5-Day Split Structure [RP MPT Novice-Intermediate] 5x - Arms&Delts.xlsx

: You will typically have dedicated days where isolation work for the arms and lateral/rear delts comes first in the session, rather than as an afterthought to compound movements. The program operates on a divided into three