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 the
Exercises and progressions are from suggested workouts in articles on "Sets per Week Su
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 sets

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 Day 3
Chest Cable Flies Front Delts Seated Dumbbell Overhead Press
Traps Barbell Shrug Traps Dumbbell Bent Shrug Rest
Real/Side Delts Barbell Upright Row1 Read/Side DeltsBarbell Upright Row2
Biceps EZ Bar Curls1 Biceps EZ Bar Curls2
Abs Machine Crunches1

Day 5 Day 6 Day 7

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

w" 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
Back Barbell Bent Row
BAck Pullups
Abs Machine Crunches2

Day 7
Weighted Pullups
Cable Rows
Lying Leg Curls
Glute Bridge
ually if necessary.
 Week 1 Week 2 Week 3 Week 4
Muscle Group SUM of Muscle Group SUM of Sets Muscle Group SUM of Sets Muscle Group
0 Abs 9 Abs 9 Abs
Abs 7 Back 13 Back 16 Back
Back 11 Biceps 12 Biceps 15 Biceps
Biceps 10 Calves 13 Calves 15 Calves
Calves 12 Chest 14 Chest 15 Chest
Chest 12 Front Delts 5 Front Delts 7 Front Delts
Front Delts 5 Glutes 9 Glutes 10 Glutes
Glutes 7 Hamstrings 11 Hamstrings 13 Hamstrings
Hamstrings 9 Quads 15 Quads 16 Quads
Muscle Group 0 Rear/Side Delts 22 Rear/Side Delts 27 Rear/Side Delts
Quads 14 Traps 12 Traps 14 Traps
Rear/Side Delts 18 Triceps 13 Triceps 16 Triceps
Traps 10 (empty) (empty) (empty)
Triceps 12 Total Result 148 Total Result 173 Total Result
Use calculator t 0
Grand Total 127

Recommendations from Mike Israetel's Training Landmarks Series

Body Part MV MEV MAV MRV Frequency Loading
Abs 0 0 16-20 25+ 3-5x 8-20 reps
Back 8 10 14-22 25+ 2-4x 6-20 reps
Biceps 5 8 14-20 26+ 2-6x 8-15 reps
Triceps 4 6 10-14 18+ 2-4x 6-15 reps (press
Calves 6 8 12-16 20+ 2-4x 60-70% 1RM
Chest 8 10 12-20 22+ 1.5 - 3x 8-12 reps
Front Delts 0 0 6-8 12+ 1-2x 6-10 reps
Glutes 0 0 4-12 16+ 2-3x 8-12 reps
Hamstring 4 6 10-16 20+ 2-3x 70-85% 1RM
Quad 6 8 12-18 20+ 1.5-3x 8-15 reps
Rear/Side Delt 0 8 16-22 26+ 2-6x 10-12 reps
Traps 0 0 12-20 26+ 2-6x 10-20 reps
 Week 4 Week 5
SUM of Sets Muscle Group SUM of Sets
9 Abs 9
18 Back 6
18 Biceps 7
17 Calves 6
16 Chest 6
8 Front Delts 4
12 Glutes 2
14 Hamstrings 4
17 Quads 10
30 Rear/Side Delts 11
16 Traps 4
19 Triceps 6
(empty) 2
194 Total Result 77

arks Series
Article
https://renaissanceperiodization.com/expert-advice/ab-training
https://renaissanceperiodization.com/expert-advice/back-training-tips-hypertrophy
https://renaissanceperiodization.com/expert-advice/bicep-training-tips-hypertrophy
https://renaissanceperiodization.com/expert-advice/triceps-hypertrophy-training-tips
https://renaissanceperiodization.com/expert-advice/calves-training-tips-hypertrophy
https://renaissanceperiodization.com/expert-advice/chest-training-tips-hypertrophy
https://renaissanceperiodization.com/expert-advice/front-delt-training-tips-hypertrophy
https://renaissanceperiodization.com/expert-advice/glute-training-tips-hypertrophy
https://renaissanceperiodization.com/expert-advice/hamstring-training-tips-hyprtrophy
https://renaissanceperiodization.com/expert-advice/quad-training-tips-hypertrophy
https://renaissanceperiodization.com/expert-advice/rearside-delt-tips-hypertrophy
https://renaissanceperiodization.com/expert-advice/trap-training-tips-hypertrophy
https://renaissanceperiodization.com/training-volume-landmarks-muscle-growth/
 Edit These Cells
Use calculator to the right if you need help choosing a starting weight -->

Day Muscle Group Exercise Sets Reps Weight RPE/RIR

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
Back Barbell Bent Row 4 8 95
4
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

5 Triceps Overhead EZ Extension SS 4 AMAP 65
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 Squa 4 12 135

Calves Smith Machine Calves 7 12 135
Rear/Side Delts Dumbbell Rear Lateral Raise SS 4 AMAP 10
Rear/Side Delts Dumbbell Upright Row SS 4 AMAP 25

6
Biceps Dumbbell Occlusion Curls AFAP 50 20

Abs Hanging Knee Raises AFAP 30 0

Back Weighted Pullups 4 10 5

Back Cable Rows 3 15 121
7
7 Hamstrings Lying Leg Curls 6 12 80
Glutes Glute Bridge 3 15 95

a
 Notes
Recommended Weight by Rep Range
Input
Weight 233
Reps 8
Rounding 2.5

Estimated 1RM 80
Dampen 95%
Reps Recommended Weight
1 75
2 70
3 70
4 68
5 65
6 63
7 63
8 60
9 58
10 55
11 53
12 48

Do the prescribed reps in the fewest number of sets possible. If you're unsure what weight to start with on the
Write in the number of sets you did in the highlighted cell.
30 Seconds Rest. Do the prescribed reps in the fewest
number of sets possible. Write in the number of sets you did
in the highlighted cell.
exercises to the left, plug in your latest weight
lifted for that exercise and the number of reps.
Then use the weight next to the programmed rep
range for that exercise.
e.g. If you benched 200 pounds for 5 reps, your
recommended starting weight would be 170, since
that is the number next to the "8" rep range, which
is what is prescribed for the bench press in week
1.

The "dampen" percentage is the % of your "true"

rep max for the given weight. This is done so that
you have some room to progress over the next 5
weeks. You can adjust this as you see fit. This is
similar in effect to the idea of the "training max"
used in GZCL or 5/3/1 programming.
Do the prescribed reps in the fewest number of sets possible.
Write in the number of sets you did in the highlighted cell. Remember: this is a hypertrophy program, not a
strength program. You should never be missing
reps unless you're doing a set to failure. :)
Do the prescribed reps in the fewest number of sets possible.
Write in the number of sets you did in the highlighted cell.
 ###
###
nded Weight ###
###
###
###
###
###
###
###
###
###

ght to start with on the

in your latest weight
d the number of reps.
to the programmed rep

ounds for 5 reps, your

eight would be 170, since
the "8" rep range, which
he bench press in week

e is the % of your "true"

ght. This is done so that
rogress over the next 5
s as you see fit. This is
a of the "training max"
ogramming.

rtrophy program, not a

ould never be missing
a set to failure. :)
Day Muscle Group Exercise Sets Reps Weight RPE/RIR
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 Squa 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

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

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

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

number of 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 RPE/RIR
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 Squa 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

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

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

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

number of 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 RPE/RIR
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 Squa 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

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

number of 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 RPE/RIR
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 Squa 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 Back Cable Rows 2 8 50
Hamstrings Lying Leg Curls 2 8 55
Glute Bridge
 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 pr

BP Body Part Day in CycleDays since Last DaExercise Sets Reps Weight
A Traps 1 0 Barbell Shrug 5 10 135
A Traps 2 1 Dumbbell Bent Shrug 5 20 25
B Triceps 1 0 Weighted Dips 4 8 25
B Triceps 2 3 Overhead EZ Extension SS 4 AMAP 65
B Triceps 2 3 Incline Close Grip Bench SS 4 AMAP 95
C Calves 1 0 Calves on Leg Press 5 8 200
C Calves 2 3 Smith Machine Calves 7 12 135
D Rear/Side Delts 1 0 Barbell Upright Row1 3 10 85
D Rear/Side Delts 2 1 Barbell Upright Row2 4 15 65
D Rear/Side Delts 3 3 Dumbbell Side Laterals 3 10 30
D Rear/Side Delts 4 4 Dumbbell Rear Lateral Raise SS 4 AMAP 15
D Rear/Side Delts 4 4 Dumbbell Upright Row SS 4 AMAP 15
E Quads 1 0 High Bar Squats 4 8 275
E Quads 1 0 Leg Press 6 10 225
E Quads 2 3 Smith Machine Feet Forward Squa 4 12 245
F Biceps 1 0 EZ Bar Curls1 3 8 85
F Biceps 2 1 EZ Bar Curls2 4 12 65
F Biceps 3 3 Dumbbell Curls 3 10 30
F Biceps 4 4 Dumbbell Occlusion Curls AFAP 50 20
G Hamstrings 1 0 SL Deadlift 3 8 225
G Hamstrings 2 3 Lying Leg Curls 6 12 80
H Glutes 1 0 Sumo Deficit Deadlift 4 8 275
H Glutes 2 3 Glute Bridge 3 15 135
I Back 1 0 Barbell Bent Row 4 8 155
I Back 1 0 Pullups AFAP 30 0
I Back 2 3 Weighted Pullups 4 10 5
I Back 2 3 Cable Rows 3 15 140
J Front Delts 1 0 Barbell Standing Press 3 8 135
J Front Delts 2 1 Seated Dumbbell Overhead Press 2 10 40
K Chest 1 0 Barbell Bench Press 4 8 155
K Chest 1 0 Cable Flies 4 12 90
K Chest 2 3 Incline Close Grip Bench 4 10 135
K Chest 2 3 Wide Grip Pushup AFAP 50 0
L Abs 1 0 Machine Crunches1 3 10 100
L Abs 2 2 Machine Crunches2 4 15 80
L Abs 3 3 Hanging Knee Raises AFAP 30 0
phy Guide. They are provided for illustrative purposes only. Use the 1RM inputs tab for your own program.

Suggested Progression
Add 5 lbs weekly, add sets weekly
Add 5 lbs every 2 weeks, add sets weekly
Add 5 lbs weekly, add sets weekly
Add 5 lbs weekly, add sets after week 2
Add 5 lbs weekly, add sets after week 2
Add 10 lbs weekly, add sets after week 2
Add 5 lbs weekly, add sets weekly
Add 5 lbs weekly, add sets weekly
Add 5 lbs weekly, add sets weekly
Add 5 lbs every 2 weeks, add sets after week 2
Add 5 lbs every 2 weeks, add sets weekly
Add 5 lbs every 2 weeks, add sets weekly
Add 10 lbs weekly, add sets every 2 weeks
Add 10 lbs weekly, add sets weekly
Add 10 lbs weekly
Add 5 lbs weekly, add sets weekly
Add 5 lbs weekly, add sets weekly
Add 5 lbs every 2 weeks, add sets after week 2
Add 10 total reps weekly
Add 10 lbs weekly, add sets weekly
Add 5 lbs weekly, add sets weekly
Add 10 lbs weekly, add sets every 2 weeks
Add 10 lbs weekly, add sets weekly
Add 10 lbs weekly, add sets weekly
Add 5 total reps weekly
Add 2.5 lbs weekly, add sets weekly
Add 10 lbs weekly, add sets after week 2
Add 5 lbs every week, add sets after week 2
Add 5 lbs every 2 weeks, 2x10 - 2x12 - 3x10 - 3x12
Add 5 lbs weekly, add set on week 2
Add 5 lbs weekly, add sets every 2 weeks
Add 5 lbs weekly, add sets every 2 weeks
Add 10 total reps weekly
Add 10 lbs weekly, add sets weekly
Add 10 lbs weekly, add sets weekly
Add 5 total reps weekly
wn program.