Renaissance - Hypertrophy Program.xlsx Apr 2026

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.

A mandatory week of reduced volume and intensity to allow your joints and nervous system to recover before starting the next block. Using the Spreadsheet

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. Renaissance - Hypertrophy Program.xlsx

Many versions of the spreadsheet allow you to rate your daily soreness and pump. If you recover quickly, the program may add more sets for the next session; if you are overly fatigued, it may scale them back.

Exercises are generally performed in the 5–30 rep range , with a heavy emphasis on the 6–12 range for compound movements. Program Structure You will often need to enter an estimated

Instead of training to failure every set, you target a specific RIR (e.g., leaving 3 reps in the tank). The intensity typically increases over the weeks, moving from 3-4 RIR down to 0-1 RIR.

Most templates allow you to choose from a dropdown of exercises for each muscle group (e.g., Quad-focused vs. Glute/Ham-focused days). Using the Spreadsheet Record your actual reps and

The program is built on several key pillars that differentiate it from standard bodybuilding routines: