Renaissance - Hypertrophy Program.xlsx -

Many versions of the spreadsheet allow you to rate your daily soreness and pump. If you recover quickly, the program may add more sets for the next session; if you are overly fatigued, it may scale them back.

Most templates allow you to choose from a dropdown of exercises for each muscle group (e.g., Quad-focused vs. Glute/Ham-focused days). Renaissance - Hypertrophy Program.xlsx

A typical mesocycle (training block) lasts about : Many versions of the spreadsheet allow you to