Male_6x_rp_custom_training_template_growth.xlsx Info
: You select your preferred movements from drop-down menus for each muscle group slot, allowing you to tailor the program to your gym's equipment. Key Features & Mechanics
: At the end of each session, you rate your pump and soreness on a scale. If you recover quickly, the spreadsheet automatically adds sets to the next week; if you are overly sore, it may reduce volume. Male_6x_RP_Custom_Training_Template_Growth.xlsx
: Uses Reps in Reserve (RIR) rather than fixed percentages. You start your cycle further from failure (e.g., 3 RIR) and get closer to failure (e.g., 0-1 RIR) as the weeks progress. : You select your preferred movements from drop-down
: Unlike powerlifting programs based on a 1RM, this template requires you to input an estimated 10RM for each selected exercise to calculate your initial working weights. : Uses Reps in Reserve (RIR) rather than fixed percentages
This "Growth" template is designed for intermediate to advanced lifters who want to maximize muscle mass across the entire body, rather than focusing on a single lagging part. It utilizes to adjust your workload based on how you feel each day.
The is a specialized Renaissance Periodization (RP) Excel-based program designed for muscle hypertrophy (growth) with a high frequency of 6 days per week . Core Program Overview
