RP Hypertrophy Program
The Renaissance Periodization Hypertrophy Program (Israetel, Hoffman & Smith 2021) uses RIR-based autoregulation and MEV→MRV volume progression to systematically drive hypertrophy while managing accumulated fatigue within and across mesocycles.
4-Day Upper/Lower Split (Week 1 Baseline)
| Day | Focus | Key Exercises | Sets × Reps | RIR |
|---|---|---|---|---|
| 1 — Upper A | Chest / Triceps / Back / Biceps | Incline DB Fly, Cable Triceps Ext, Seated Cable Row, Cable Biceps Curl | 2×10-15 each | 3 |
| 2 — Lower A | Quads / Hamstrings / Calves / Glutes / Delts | Back Squat, Lying Leg Curl, Calf Press, Hip Abductor, Cable Lateral Raise | 2×6-10 / 2×10-15 | 3 |
| 3 — Upper B | Back / Biceps / Chest | Pull-Up, EZ-Bar Preacher Curl, Incline Bench Press | 2×6-10 each | 3 |
| 4 — Lower B | Hamstrings / Glutes / Calves | Romanian Deadlift, Barbell Hip Thrust, Standing Calf Raise | 2×8-12 each | 3 |
RIR Progression
| Week | Target RIR | Notes |
|---|---|---|
| 1 | 3 | Establish baseline, validate weights |
| 2 | 2 | Moderate overload; add sets if recovery permits |
| 3 | 1 | Near-limit effort; assess joint and systemic fatigue |
| 4 | 0–1 | Peak overload; selected sets to concentric failure |
| 5 (Deload) | 4–5 | First half: 70% peak load; second half: 50% peak load; volume 50% of W1 |
Volume Auto-Regulation Scale
| Rating | Recovery State | Action |
|---|---|---|
| +2 | No soreness, no pump | Add 1-2 sets next session |
| +1 | Recovered ahead of schedule | Add 1 set |
| 0 | Resolved just in time | Maintain current volume |
| -1 | Slightly sore or stalled | Minor volume reduction |
| -2 | Severely under-recovered | Significant volume cut |
Fractional Set Counting (Compound Lifts)
| Exercise | Primary (1.0 set) | Secondary (0.5 set) | Tertiary (0.5 set) |
|---|---|---|---|
| Barbell Bench Press | Pectoralis Major | Anterior Deltoid | Triceps Brachii |
| Bent Over Barbell Row | Latissimus Dorsi | Posterior Deltoid | Biceps Brachii |
| Back Squat | Quadriceps | Gluteus Maximus | — |
Multi-Mesocycle Block Structure
- Basic Hypertrophy (2 × 5-week cycles = 10 weeks): 60–80% 1RM, 8–12 reps
- Metabolite Focus (1 × 5-week cycle): 30–50% 1RM, 15–30 reps; myo-reps, drop sets, occlusion
- Resensitization (3 weeks): MV only (~6 sets/week/muscle at 3 RIR); resets cellular sensitivity
For muscle-group volume landmarks (MEV, MAV, MRV), see
core/volume_landmarks.md.