Mpt Novice-intermediate] 4x - Chest&back.xlsx: [rp

: The first two mesos (4 weeks training + 1 week deload) focus on moderate to high volume. The third meso (2 weeks training + 1 week deload) is a "resensitization" phase with dramatically lower volume.

In a 4-day split, the template often functions as an Upper/Lower hybrid where chest and back receive significant attention:

Anyone done Renaissance Periodization Male Physique Program? [RP MPT Novice-Intermediate] 4x - Chest&Back.xlsx

: Vertical pull (Back) focus with secondary chest work. Friday : Posterior chain and arms. Draft Review Checklist

: Users rate each session's difficulty and recovery. If you rate recovery as "1," the program may add sets to subsequent sessions, potentially leading to long workouts (up to 2 hours) by the end of a meso. Typical Exercise Layout (4x Split) : The first two mesos (4 weeks training

: Quad focus with some secondary chest/shoulder work (e.g., Dumbbell Flyes or Dips).

: Chest focus (e.g., Barbell Flat Press ) paired with vertical or horizontal pulls. : Vertical pull (Back) focus with secondary chest work

: You do not hit a specific rep number; instead, you aim for a target Reps in Reserve (RIR) . For example, Week 1 might be 3-4 RIR, progressing to 0-1 RIR by Week 4.