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

: Instead of fixed rep counts, the template uses an RIR-based progression . You typically start at 3 RIR (stopping 3 reps before failure) in Week 1 and progress to 0 RIR (absolute failure) by the end of the mesocycle.

The 5x frequency generally follows an logic but is heavily skewed to ensure arms and shoulders are fresh. [RP MPT Novice-Intermediate] 5x - Arms&Delts.xlsx

: 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 : Instead of fixed rep counts, the template