A mandatory week of reduced volume and intensity to allow your joints and nervous system to recover before starting the next block. Using the Spreadsheet

Instead of training to failure every set, you target a specific RIR (e.g., leaving 3 reps in the tank). The intensity typically increases over the weeks, moving from 3-4 RIR down to 0-1 RIR.

The program starts at your Minimum Effective Volume (MEV) and gradually increases sets and weight toward your Maximum Recoverable Volume (MRV) .

Renaissance - Hypertrophy Program.xlsx Direct

A mandatory week of reduced volume and intensity to allow your joints and nervous system to recover before starting the next block. Using the Spreadsheet

Instead of training to failure every set, you target a specific RIR (e.g., leaving 3 reps in the tank). The intensity typically increases over the weeks, moving from 3-4 RIR down to 0-1 RIR. Renaissance - Hypertrophy Program.xlsx

The program starts at your Minimum Effective Volume (MEV) and gradually increases sets and weight toward your Maximum Recoverable Volume (MRV) . A mandatory week of reduced volume and intensity