Instructions

Based on Dr. Mike Israetel's Hypertrophy guide articles

Adjust weights on "Week 1" tab
It's recommended that you track RPE or RIR for each exercise for review at the end of
Exercises and progressions are from suggested workouts in articles on "Sets per Week
Six days a week, with 5th week deload
"Exercise Table" weights directly pulled from article suggestions
If you want to change an exercise, do so on the "General Overview" tab. Note that the s

Day 1 Day 2
Chest Barbell Bench Press Quads High Bar Squats
Front Delts Barbell Standing Press Quads Leg Press
Triceps Weighted Dips Calves Calves on Leg Press
Chest Cable Flies Front Delts Seated Dumbbell Overhead Press
Traps Barbell Shrug Traps Dumbbell Bent Shrug
Real/Side Delts Barbell Upright Row1 Read/Side Delts Barbell Upright Row2
Biceps EZ Bar Curls1 Biceps EZ Bar Curls2
Abs Machine Crunches1

Day 5 Day 6
Chest Incline Close Grip Bench Quads Smith Machine Feet Forward Squat
Chest Wide Grip Pushup Calves Smith Machine Calves
Triceps Overhead EZ Extension SS Rear/Side Delts Dumbbell Rear Lateral Raise SS
Triceps Incline Close Grip Bench SS Rear/Side Delts Dumbbell Upright Row SS
Rear/Side Delts Dumbbell Side Laterals Biceps Dumbbell Occlusion Curls
Biceps Dumbbell Curls Abs Hanging Knee Raises
or review at the end of the mesocycle to help test performance improvements
cles on "Sets per Week Summary" tab

ew" tab. Note that the sets and reps will NOT update - that will need to be done manually if necessary.

Day 4
Glutes Sumo Deficit Deadlift
Hamstrings SL Deadlift
Day 3 Back Barbell Bent Row
BAck Pullups
Rest Abs Machine Crunches2

Day 7
Back Weighted Pullups
Back Cable Rows
Hamstrings Lying Leg Curls
Glutes Glute Bridge
necessary.
 Week 1 Week 2 Week 3
Muscle Group SUM of Muscle Group Sum - Sets Muscle Group Sum - Sets
0 Abs 9 Abs 9
Abs 7 Back 13 Back 16
Back 11 Biceps 12 Biceps 15
Biceps 10 Calves 13 Calves 15
Calves 12 Chest 14 Chest 15
Chest 12 Front Delts 5 Front Delts 7
Front Delts 5 Glutes 9 Glutes 10
Glutes 7 Hamstrings 11 Hamstrings 13
Hamstrings 9 Quads 15 Quads 16
Muscle Group 0 Rear/Side Delts 22 Rear/Side Delts 27
Quads 14 Traps 12 Traps 14
Rear/Side Delts 18 Triceps 13 Triceps 16
Traps 10 (empty) (empty)
Triceps 12 Total Result 148 Total Result 173
Use calculator to 0
Grand Total 127

Recommendations from Mike Israetel's Training Landmarks Series

Body Part MV MEV MAV MRV Frequency
Abs 0 0 16-20 25+ 3-5x
Back 8 10 14-22 25+ 2-4x
Biceps 5 8 14-20 26+ 2-6x
Triceps 4 6 10-14 18+ 2-4x
Calves 6 8 12-16 20+ 2-4x
Chest 8 10 12-20 22+ 1.5 - 3x
Front Delts 0 0 6-8 12+ 1-2x
Glutes 0 0 4-12 16+ 2-3x
Hamstring 4 6 10-16 20+ 2-3x
Quad 6 8 12-18 20+ 1.5-3x
Rear/Side Delt 0 8 16-22 26+ 2-6x
Traps 0 0 12-20 26+ 2-6x
 Week 4 Week 5
Muscle Group Sum - Sets Muscle Group Sum - Sets
Abs 9 Abs 9
Back 18 Back 6
Biceps 18 Biceps 7
Calves 17 Calves 6
Chest 16 Chest 6
Front Delts 8 Front Delts 4
Glutes 12 Glutes 2
Hamstrings 14 Hamstrings 4
Quads 17 Quads 10
Rear/Side Delts 30 Rear/Side Delts 11
Traps 16 Traps 4
Triceps 19 Triceps 6
(empty) (empty) 2
Total Result 194 Total Result 77

marks Series
Loading Article
8-20 reps https://renaissanceperiodization.com/expert-advice/ab-training
6-20 reps https://renaissanceperiodization.com/expert-advice/back-training-tips-hypertrophy
8-15 reps https://renaissanceperiodization.com/expert-advice/bicep-training-tips-hypertrophy
6-15 reps (presshttps://renaissanceperiodization.com/expert-advice/triceps-hypertrophy-training-tips
60-70% 1RM https://renaissanceperiodization.com/expert-advice/calves-training-tips-hypertrophy
8-12 reps https://renaissanceperiodization.com/expert-advice/chest-training-tips-hypertrophy
6-10 reps https://renaissanceperiodization.com/expert-advice/front-delt-training-tips-hypertrophy
8-12 reps https://renaissanceperiodization.com/expert-advice/glute-training-tips-hypertrophy
70-85% 1RM https://renaissanceperiodization.com/expert-advice/hamstring-training-tips-hyprtrophy
8-15 reps https://renaissanceperiodization.com/expert-advice/quad-training-tips-hypertrophy
10-12 reps https://renaissanceperiodization.com/expert-advice/rearside-delt-tips-hypertrophy
10-20 reps https://renaissanceperiodization.com/expert-advice/trap-training-tips-hypertrophy
https://renaissanceperiodization.com/training-volume-landmarks-muscle-growth/
hypertrophy
hypertrophy
y-training-tips
-hypertrophy
hypertrophy
tips-hypertrophy
hypertrophy
-tips-hyprtrophy
hypertrophy
hypertrophy
ypertrophy
 Edit These Cells
Use calculator to the right if you need help choosing a starting weight -->

Day Muscle Group Exercise Sets Reps Weight

Chest Barbell Bench Press 4 8 155
Front Delts Barbell Standing Press 3 8 85
Triceps Weighted Dips 4 8 0
Chest Cable Flies 4 12 90
1 Traps Barbell Shrug 5 10 135
Rear/Side Delts Barbell Upright Row1 3 10 85
Biceps EZ Bar Curls1 3 8 50
Abs Machine Crunches1 3 10 100

Quads High Bar Squats 4 8 135

Quads Leg Press 6 10 225
Calves Calves on Leg Press 5 8 200
2 Front Delts Seated Dumbbell Overhead Press 2 10 35
Traps Dumbbell Bent Shrug 5 20 25
Rear/Side Delts Barbell Upright Row2 4 15 65
Biceps EZ Bar Curls2 4 12 45

3 Rest/Conditioning

Glutes Sumo Deficit Deadlift 4 8 225

Hamstrings SL Deadlift 3 8 185
4 Back Barbell Bent Row 4 8 95
Back Pullups AFAP 30 Body
Abs Machine Crunches2 4 15 80

Chest Incline Close Grip Bench 4 10 115

Chest Wide Grip Pushup AFAP 50 0
Triceps Overhead EZ Extension SS 4 AMAP 65
5 Triceps Incline Close Grip Bench SS 4 AMAP 95
Rear/Side Delts Dumbbell Side Laterals 3 10 15
Biceps Dumbbell Curls 3 10 20

Quads Smith Machine Feet Forward Squat 4 12 135

Calves Smith Machine Calves 7 12 135
Rear/Side Delts Dumbbell Rear Lateral Raise SS 4 AMAP 10
6 Rear/Side Delts Dumbbell Upright Row SS 4 AMAP 25
Biceps Dumbbell Occlusion Curls AFAP 50 20
6

Abs Hanging Knee Raises AFAP 30 0

Back Weighted Pullups 4 10 5

Back Cable Rows 3 15 121
7 Hamstrings Lying Leg Curls 6 12 80
Glutes Glute Bridge 3 15 95
RPE/RIR Notes
Recommended Weight by Rep

Weight
Reps
Rounding

Estimated 1RM
Dampen
Reps
1
2
3
4
5
6
7
8
9
10
11
12
Do the prescribed reps in the fewest number of sets possible.
Write in the number of sets you did in the highlighted cell.
If you're unsure what weight to st
to the left, plug in your latest weig
and the number of reps. Then us
programmed rep range for that e
of sets possible. Write in the number of sets you did in the
highlighted cell. e.g. If you benched 200 pounds f
recommended starting weight wo
the number next to the "8" rep ra
prescribed for the bench press in

The "dampen" percentage is the

for the given weight. This is done
room to progress over the next 5
this as you see fit. This is similar
the "training max" used in GZCL

Do the prescribed reps in the fewest number of sets possible. Remember: this is a hypertrophy
Write in the number of sets you did in the highlighted cell. program. You should never be m
doing a set to failure. :)
 room to progress over the next 5
this as you see fit. This is similar
the "training max" used in GZCL

Remember: this is a hypertrophy

program. You should never be m
Do the prescribed reps in the fewest number of sets possible. doing a set to failure. :)
Write in the number of sets you did in the highlighted cell.
 mmended Weight by Rep Range
Input 2.5 = kg
5 = lb
245
3
5

265
95%
Recommended Weight
250
235
230
225
215
210
205
200
190
185
175
160

re unsure what weight to start with on the exercises

left, plug in your latest weight lifted for that exercise
he number of reps. Then use the weight next to the
ammed rep range for that exercise.

you benched 200 pounds for 5 reps, your

mmended starting weight would be 170, since that is
umber next to the "8" rep range, which is what is
ribed for the bench press in week 1.

dampen" percentage is the % of your "true" rep max

e given weight. This is done so that you have some
to progress over the next 5 weeks. You can adjust
s you see fit. This is similar in effect to the idea of
aining max" used in GZCL or 5/3/1 programming.

mber: this is a hypertrophy program, not a strength

am. You should never be missing reps unless you're
a set to failure. :)
Day Muscle Group Exercise Sets Reps Weight
Chest Barbell Bench Press 5 8 160
Front Delts Barbell Standing Press 3 8 90
Triceps Weighted Dips 5 8 5
Chest Cable Flies 4 12 90
1 Traps Barbell Shrug 6 10 140
Rear/Side Delts Barbell Upright Row1 4 10 90
Biceps EZ Bar Curls1 4 8 55
Abs Machine Crunches1 4 10 110

Quads High Bar Squats 4 8 145

Quads Leg Press 7 10 235
Calves Calves on Leg Press 5 8 210
2 Front Delts Seated Dumbbell Overhead Press 2 12 40
Traps Dumbbell Bent Shrug 6 20 25
Rear/Side Delts Barbell Upright Row2 5 15 70
Biceps EZ Bar Curls2 5 12 50

3 Rest/Conditioning

Glutes Sumo Deficit Deadlift 5 8 235

Hamstrings SL Deadlift 4 8 195
4 Back Barbell Bent Row 5 8 105
Back Pullups AFAP 35 Body
Abs Machine Crunches2 5 15 90

Chest Incline Close Grip Bench 5 10 120

Chest Wide Grip Pushup AFAP 60 0
Triceps Overhead EZ Extension SS 4 AMAP 70
5 Triceps Incline Close Grip Bench SS 4 AMAP 100
Rear/Side Delts Dumbbell Side Laterals 3 10 30
Biceps Dumbbell Curls 3 10 30

Quads Smith Machine Feet Forward Squat 4 12 145

Calves Smith Machine Calves 8 12 140
Rear/Side Delts Dumbbell Rear Lateral Raise SS 5 AMAP 15
6 Rear/Side Delts Dumbbell Upright Row SS 5 AMAP 15
Biceps Dumbbell Occlusion Curls AFAP 60 20
Abs Hanging Knee Raises AFAP 35 0

Back Weighted Pullups 5 10 7.5

7
 Back Cable Rows 3 15 131
7 Hamstrings Lying Leg Curls 7 12 85
Glutes Glute Bridge 4 15 105
RPE/RIR Notes

Do the prescribed reps in the fewest number of sets possible.

Write in the number of sets you did in the highlighted cell.

sets possible. Write in the number of sets you did in the

highlighted cell.

Do the prescribed reps in the fewest number of sets possible.

Write
Do theinprescribed
the number of sets
reps you
in the did innumber
fewest the highlighted cell.
of sets possible.
Write in the number of sets you did in the highlighted cell.
Day Muscle Group Exercise Sets Reps Weight
Chest Barbell Bench Press 5 8 165
Front Delts Barbell Standing Press 4 8 95
Triceps Weighted Dips 6 8 10
Chest Cable Flies 5 12 100
1 Traps Barbell Shrug 7 10 145
Rear/Side Delts Barbell Upright Row1 5 10 95
Biceps EZ Bar Curls1 5 8 60
Abs Machine Crunches1 4 10 120

Quads High Bar Squats 5 8 155

Quads Leg Press 7 10 245
Calves Calves on Leg Press 6 8 220
2 Front Delts Seated Dumbbell Overhead Press 3 10 40
Traps Dumbbell Bent Shrug 7 20 30
Rear/Side Delts Barbell Upright Row2 6 15 75
Biceps EZ Bar Curls2 6 12 55

3 Rest/Conditioning

Glutes Sumo Deficit Deadlift 5 8 245

Hamstrings SL Deadlift 5 8 205
4 Back Barbell Bent Row 6 8 115
Back Pullups AFAP 40 Body
Abs Machine Crunches2 5 15 100

Chest Incline Close Grip Bench 5 10 125

Chest Wide Grip Pushup AFAP 70 0
Triceps Overhead EZ Extension SS 5 AMAP 75
5 Triceps Incline Close Grip Bench SS 5 AMAP 105
Rear/Side Delts Dumbbell Side Laterals 4 10 20
Biceps Dumbbell Curls 4 10 25

Quads Smith Machine Feet Forward Squat 4 12 155

Calves Smith Machine Calves 9 12 145
Rear/Side Delts Dumbbell Rear Lateral Raise SS 6 AMAP 15
6 Rear/Side Delts Dumbbell Upright Row SS 6 AMAP 30
Biceps Dumbbell Occlusion Curls AFAP 70 20
Abs Hanging Knee Raises AFAP 40 0

Back Weighted Pullups 6 10 10

7
 Back Cable Rows 4 15 141
7 Hamstrings Lying Leg Curls 8 12 90
Glutes Glute Bridge 5 15 115
RPE/RIR Notes

Do the prescribed reps in the fewest number of sets possible.

Write in the number of sets you did in the highlighted cell.

sets possible. Write in the number of sets you did in the

highlighted cell.

Do the prescribed reps in the fewest number of sets possible.

Write
Do theinprescribed
the number of sets
reps you
in the did innumber
fewest the highlighted cell.
of sets possible.
Write in the number of sets you did in the highlighted cell.
Day Muscle Group Exercise Sets Reps Weight
Chest Barbell Bench Press 5 8 170
Front Delts Barbell Standing Press 5 8 100
Triceps Weighted Dips 7 8 15
Chest Cable Flies 5 12 100
1 Traps Barbell Shrug 8 10 150
Rear/Side Delts Barbell Upright Row1 6 10 100
Biceps EZ Bar Curls1 6 8 65
Abs Machine Crunches1 4 10 130

Quads High Bar Squats 5 8 165

Quads Leg Press 8 10 255
Calves Calves on Leg Press 7 8 230
2 Front Delts Seated Dumbbell Overhead Press 3 12 40
Traps Dumbbell Bent Shrug 8 20 30
Rear/Side Delts Barbell Upright Row2 7 15 80
Biceps EZ Bar Curls2 7 12 60

3 Rest/Conditioning

Glutes Sumo Deficit Deadlift 6 8 255

Hamstrings SL Deadlift 5 8 215
4 Back Barbell Bent Row 7 8 125
Back Pullups AFAP 45 Body
Abs Machine Crunches2 5 15 110

Chest Incline Close Grip Bench 6 10 130

Chest Wide Grip Pushup AFAP 80 0
Triceps Overhead EZ Extension SS 6 AMAP 80
5 Triceps Incline Close Grip Bench SS 6 AMAP 110
Rear/Side Delts Dumbbell Side Laterals 5 10 20
Biceps Dumbbell Curls 5 10 25

Quads Smith Machine Feet Forward Squat 4 12 165

Calves Smith Machine Calves 10 12 150
Rear/Side Delts Dumbbell Rear Lateral Raise SS 6 AMAP 15
6 Rear/Side Delts Dumbbell Upright Row SS 6 AMAP 30
Biceps Dumbbell Occlusion Curls AFAP 80 20
Abs Hanging Knee Raises AFAP 45 0

Back Weighted Pullups 6 10 12.5

7
 Back Cable Rows 5 15 151
7 Hamstrings Lying Leg Curls 9 12 95
Glutes Glute Bridge 6 15 125
RPE/RIR Notes

sets possible. Write in the number of sets you did in the

highlighted cell.

Do the prescribed reps in the fewest number of sets possible.

Write
Do theinprescribed
the number of sets
reps you
in the did innumber
fewest the highlighted cell.
of sets possible.
Write in the number of sets you did in the highlighted cell.
Day Muscle Group Exercise Sets Reps Weight
Chest Barbell Bench Press 2 5 155
Front Delts Barbell Standing Press 2 6 85
Triceps Weighted Dips 2 6 Body
Chest Cable Flies 2 6 80
1 Traps Barbell Shrug 2 10 135
Rear/Side Delts Barbell Upright Row1 2 6 85
Biceps EZ Bar Curls1 2 6 50
Abs Machine Crunches1 4 10 100

Quads High Bar Squats 3 5 135

Quads Leg Press 3 5 225
Calves Calves on Leg Press 3 4 200
2 Front Delts Seated Dumbbell Overhead Press 2 6 15
Traps Dumbbell Bent Shrug 2 10 15
Rear/Side Delts Barbell Upright Row2 3 8 65
Biceps EZ Bar Curls2 3 6 45

3 Rest/Conditioning

Glutes Sumo Deficit Deadlift 2 4 225

Hamstrings SL Deadlift 2 6 185
4 Back Barbell Bent Row 2 4 95
Back Pullups AFAP 15 Body
Abs Machine Crunches2 5 15 80

Chest Incline Close Grip Bench 2 6 75

Chest Wide Grip Pushup AFAP 20 0
Triceps Overhead EZ Extension SS 2 8 45
5 Triceps Incline Close Grip Bench SS 2 8 65
Rear/Side Delts Dumbbell Side Laterals 2 6 0
Biceps Dumbbell Curls 2 6 5

Quads Smith Machine Feet Forward Squat 4 12 115

Calves Smith Machine Calves 3 6 135
6 Rear/Side Delts Dumbbell Rear Lateral Raise SS 2 6 10
Rear/Side Delts Dumbbell Upright Row SS 2 6 30
Biceps Dumbbell Occlusion Curls AFAP 15 0
Hanging Knee Raises
2 5 0
Back Weighted Pullups 2 8 81
7
7 Back Cable Rows 2 8 50
Hamstrings Lying Leg Curls 2 8 55
Glute Bridge
RPE/RIR Notes

Do the prescribed reps in the fewest number of sets possible.

Write in the number of sets you did in the highlighted cell.

possible. Write in the number of sets you did in the highlighted

cell.
The weights shown below are from the examples listed in Dr. Mike Israetel's Hypertrophy Guide. They are p

BP Body Part Day in Cycle Days since Last Day Exercise Sets
A Traps 1 0 Barbell Shrug 5
A Traps 2 1 Dumbbell Bent Shrug 5
B Triceps 1 0 Weighted Dips 4
B Triceps 2 3 Overhead EZ Extension SS 4
B Triceps 2 3 Incline Close Grip Bench SS 4
C Calves 1 0 Calves on Leg Press 5
C Calves 2 3 Smith Machine Calves 7
D Rear/Side Delts 1 0 Barbell Upright Row1 3
D Rear/Side Delts 2 1 Barbell Upright Row2 4
D Rear/Side Delts 3 3 Dumbbell Side Laterals 3
D Rear/Side Delts 4 4 Dumbbell Rear Lateral Raise SS 4
D Rear/Side Delts 4 4 Dumbbell Upright Row SS 4
E Quads 1 0 High Bar Squats 4
E Quads 1 0 Leg Press 6
E Quads 2 3 Smith Machine Feet Forward Squat 4
F Biceps 1 0 EZ Bar Curls1 3
F Biceps 2 1 EZ Bar Curls2 4
F Biceps 3 3 Dumbbell Curls 3
F Biceps 4 4 Dumbbell Occlusion Curls AFAP
G Hamstrings 1 0 SL Deadlift 3
G Hamstrings 2 3 Lying Leg Curls 6
H Glutes 1 0 Sumo Deficit Deadlift 4
H Glutes 2 3 Glute Bridge 3
I Back 1 0 Barbell Bent Row 4
I Back 1 0 Pullups AFAP
I Back 2 3 Weighted Pullups 4
I Back 2 3 Cable Rows 3
J Front Delts 1 0 Barbell Standing Press 3
J Front Delts 2 1 Seated Dumbbell Overhead Press 2
K Chest 1 0 Barbell Bench Press 4
K Chest 1 0 Cable Flies 4
K Chest 2 3 Incline Close Grip Bench 4
K Chest 2 3 Wide Grip Pushup AFAP
L Abs 1 0 Machine Crunches1 3
L Abs 2 2 Machine Crunches2 4
L Abs 3 3 Hanging Knee Raises AFAP
ophy Guide. They are provided for illustrative purposes only. Use the 1RM inputs tab for your own program.

Reps Weight Suggested Progression

10 135 Add 5 lbs weekly, add sets weekly
20 25 Add 5 lbs every 2 weeks, add sets weekly
8 25 Add 5 lbs weekly, add sets weekly
AMAP 65 Add 5 lbs weekly, add sets after week 2
AMAP 95 Add 5 lbs weekly, add sets after week 2
8 200 Add 10 lbs weekly, add sets after week 2
12 135 Add 5 lbs weekly, add sets weekly
10 85 Add 5 lbs weekly, add sets weekly
15 65 Add 5 lbs weekly, add sets weekly
10 30 Add 5 lbs every 2 weeks, add sets after week 2
AMAP 15 Add 5 lbs every 2 weeks, add sets weekly
AMAP 15 Add 5 lbs every 2 weeks, add sets weekly
8 275 Add 10 lbs weekly, add sets every 2 weeks
10 225 Add 10 lbs weekly, add sets weekly
12 245 Add 10 lbs weekly
8 85 Add 5 lbs weekly, add sets weekly
12 65 Add 5 lbs weekly, add sets weekly
10 30 Add 5 lbs every 2 weeks, add sets after week 2
50 20 Add 10 total reps weekly
8 225 Add 10 lbs weekly, add sets weekly
12 80 Add 5 lbs weekly, add sets weekly
8 275 Add 10 lbs weekly, add sets every 2 weeks
15 135 Add 10 lbs weekly, add sets weekly
8 155 Add 10 lbs weekly, add sets weekly
30 0 Add 5 total reps weekly
10 5 Add 2.5 lbs weekly, add sets weekly
15 140 Add 10 lbs weekly, add sets after week 2
8 135 Add 5 lbs every week, add sets after week 2
10 40 Add 5 lbs every 2 weeks, 2x10 - 2x12 - 3x10 - 3x12
8 155 Add 5 lbs weekly, add set on week 2
12 90 Add 5 lbs weekly, add sets every 2 weeks
10 135 Add 5 lbs weekly, add sets every 2 weeks
50 0 Add 10 total reps weekly
10 100 Add 10 lbs weekly, add sets weekly
15 80 Add 10 lbs weekly, add sets weekly
30 0 Add 5 total reps weekly
r own program.