Renaissance - Hypertrophy Program.xlsx Apr 2026

A typical mesocycle (training block) lasts about :

You will often need to enter an estimated 10-rep max for your chosen exercises. This serves as the "training max" the spreadsheet uses to calculate your starting weights. Renaissance - Hypertrophy Program.xlsx

Most templates allow you to choose from a dropdown of exercises for each muscle group (e.g., Quad-focused vs. Glute/Ham-focused days). A typical mesocycle (training block) lasts about :

For more advanced tracking and updated features, Renaissance Periodization has largely transitioned many of these logic systems into the RP Hypertrophy App , which includes technique videos and more automated progression. " "Week 2

Record your actual reps and weight for every set in the "Week 1," "Week 2," etc., tabs to ensure the spreadsheet can accurately calculate your progression for the following week.