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
Exercises and progressions are from suggested workouts in articles on "Sets per Week
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 s
Chest
Front Delts
Triceps
Chest
Traps
Real/Side Delts
Biceps
Abs
Day 1
Barbell Bench Press
Barbell Standing Press
Weighted Dips
Cable Flies
Barbell Shrug
Barbell Upright Row1
EZ Bar Curls1
Machine Crunches1
Day 2
Quads
High Bar Squats
Quads
Leg Press
Calves
Calves on Leg Press
Front Delts
Seated Dumbbell Overhead Press
Traps
Dumbbell Bent Shrug
Read/Side Delts Barbell Upright Row2
Biceps
EZ Bar Curls2
Chest
Chest
Triceps
Triceps
Rear/Side Delts
Biceps
Day 5
Day 6
Incline Close Grip Bench
Quads
Smith Machine Feet Forward Squat
Wide Grip Pushup
Calves
Smith Machine Calves
Overhead EZ Extension SS Rear/Side Delts Dumbbell Rear Lateral Raise SS
Incline Close Grip Bench SS Rear/Side Delts Dumbbell Upright Row SS
Dumbbell Side Laterals
Biceps
Dumbbell Occlusion Curls
Dumbbell Curls
Abs
Hanging Knee Raises
or review at the end of the mesocycle to help test performance improvements
cles on "Sets per Week Summary" tab
ew" tab. Note that the sets and reps will NOT update - that will need to be done manually if necessary.
Day 3
Rest
Glutes
Hamstrings
Back
BAck
Abs
Day 7
Back
Weighted Pullups
Back
Cable Rows
Hamstrings Lying Leg Curls
Glutes
Glute Bridge
Day 4
Sumo Deficit Deadlift
SL Deadlift
Barbell Bent Row
Pullups
Machine Crunches2
necessary.
Week 1
Muscle Group SUM of
Week 2
Muscle Group
Week 3
Sum - Sets
0 Abs
7 Back
11 Biceps
10 Calves
12 Chest
12 Front Delts
5 Glutes
7 Hamstrings
9 Quads
0 Rear/Side Delts
14 Traps
18 Triceps
10 (empty)
12 Total Result
0
127
Abs
Back
Biceps
Calves
Chest
Front Delts
Glutes
Hamstrings
Muscle Group
Quads
Rear/Side Delts
Traps
Triceps
Use calculator to
Grand Total
Muscle Group
Sum - Sets
9 Abs
9
13 Back
16
12 Biceps
15
13 Calves
15
14 Chest
15
5 Front Delts
7
9 Glutes
10
11 Hamstrings
13
15 Quads
16
22 Rear/Side Delts
27
12 Traps
14
13 Triceps
16
(empty)
148 Total Result
173
Recommendations from Mike Israetel's Training Landmarks Series
Body Part
Abs
Back
Biceps
Triceps
Calves
Chest
Front Delts
Glutes
Hamstring
Quad
Rear/Side Delt
Traps
MV
0
8
5
4
6
8
0
0
4
6
0
0
MEV
0
10
8
6
8
10
0
0
6
8
8
0
MAV
16-20
14-22
14-20
10-14
12-16
12-20
6-8
4-12
10-16
12-18
16-22
12-20
MRV
25+
25+
26+
18+
20+
22+
12+
16+
20+
20+
26+
26+
Frequency
3-5x
2-4x
2-6x
2-4x
2-4x
1.5 - 3x
1-2x
2-3x
2-3x
1.5-3x
2-6x
2-6x
Week 4
Muscle Group
Sum - Sets
Week 5
Muscle Group
Sum - Sets
Abs
9 Abs
9
Back
18 Back
6
Biceps
18 Biceps
7
Calves
17 Calves
6
Chest
16 Chest
6
Front Delts
8 Front Delts
4
Glutes
12 Glutes
2
Hamstrings
14 Hamstrings
4
Quads
17 Quads
10
Rear/Side Delts
30 Rear/Side Delts
11
Traps
16 Traps
4
Triceps
19 Triceps
6
(empty)
(empty)
2
194 Total Result
77
Total Result
marks Series
Loading
Article
https://renaissanceperiodization.com/expert-advice/ab-training
8-20 reps
https://renaissanceperiodization.com/expert-advice/back-training-tips-hypertrophy
6-20 reps
https://renaissanceperiodization.com/expert-advice/bicep-training-tips-hypertrophy
8-15 reps
6-15 reps (presshttps://renaissanceperiodization.com/expert-advice/triceps-hypertrophy-training-tips
60-70% 1RM https://renaissanceperiodization.com/expert-advice/calves-training-tips-hypertrophy
https://renaissanceperiodization.com/expert-advice/chest-training-tips-hypertrophy
8-12 reps
https://renaissanceperiodization.com/expert-advice/front-delt-training-tips-hypertrophy
6-10 reps
https://renaissanceperiodization.com/expert-advice/glute-training-tips-hypertrophy
8-12 reps
70-85% 1RM https://renaissanceperiodization.com/expert-advice/hamstring-training-tips-hyprtrophy
https://renaissanceperiodization.com/expert-advice/quad-training-tips-hypertrophy
8-15 reps
https://renaissanceperiodization.com/expert-advice/rearside-delt-tips-hypertrophy
10-12 reps
https://renaissanceperiodization.com/expert-advice/trap-training-tips-hypertrophy
10-20 reps
https://renaissanceperiodization.com/training-volume-landmarks-muscle-growth/
hypertrophy
hypertrophy
y-training-tips
-hypertrophy
hypertrophy
tips-hypertrophy
hypertrophy
-tips-hyprtrophy
hypertrophy
hypertrophy
ypertrophy
Edit These Cells
Use calculator to the right if you need help choosing a starting weight -->
Day
Muscle Group
1
Chest
Front Delts
Triceps
Chest
Traps
Rear/Side Delts
Biceps
Abs
Exercise
Barbell Bench Press
Barbell Standing Press
Weighted Dips
Cable Flies
Barbell Shrug
Barbell Upright Row1
EZ Bar Curls1
Machine Crunches1
2
Quads
Quads
Calves
Front Delts
Traps
Rear/Side Delts
Biceps
High Bar Squats
Leg Press
Calves on Leg Press
Seated Dumbbell Overhead Press
Dumbbell Bent Shrug
Barbell Upright Row2
EZ Bar Curls2
3
Sets
4
3
4
4
5
3
3
3
Reps Weight
8
155
8
85
8
0
12
90
10
135
10
85
8
50
10
100
4
6
5
2
5
4
4
8
10
8
10
20
15
12
135
225
200
35
25
65
45
Rest/Conditioning
4
Glutes
Hamstrings
Back
Back
Abs
Sumo Deficit Deadlift
SL Deadlift
Barbell Bent Row
Pullups
Machine Crunches2
4
3
4
AFAP
4
8
8
8
30
15
225
185
95
Body
80
5
Chest
Chest
Triceps
Triceps
Rear/Side Delts
Biceps
Incline Close Grip Bench
Wide Grip Pushup
Overhead EZ Extension SS
Incline Close Grip Bench SS
Dumbbell Side Laterals
Dumbbell Curls
4
10
AFAP
50
4 AMAP
4 AMAP
3
10
3
10
115
0
65
95
15
20
Quads
Calves
Rear/Side Delts
Rear/Side Delts
Biceps
Smith Machine Feet Forward Squat
4
12
Smith Machine Calves
7
12
Dumbbell Rear Lateral Raise SS
4 AMAP
Dumbbell Upright Row SS
4 AMAP
Dumbbell Occlusion Curls
AFAP
50
135
135
10
25
20
6
6
7
Abs
Hanging Knee Raises
Back
Back
Hamstrings
Glutes
Weighted Pullups
Cable Rows
Lying Leg Curls
Glute Bridge
AFAP
30
0
4
3
6
3
10
15
12
15
5
121
80
95
RPE/RIR
Notes
Recommended Weight by Rep
Weight
Reps
Rounding
Estimated 1RM
Dampen
Reps
1
2
3
4
5
6
7
8
9
10
11
12
Do the prescribed reps in the fewest number of sets possible.
Write in the number of sets you did in the highlighted cell.
of sets possible. Write in the number of sets you did in the
highlighted cell.
If you're unsure what weight to st
to the left, plug in your latest weig
and the number of reps. Then us
programmed rep range for that e
e.g. If you benched 200 pounds f
recommended starting weight wo
the number next to the "8" rep ra
prescribed for the bench press in
The "dampen" percentage is the
for the given weight. This is done
room to progress over the next 5
this as you see fit. This is similar
the "training max" used in GZCL
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. You should never be m
doing a set to failure. :)
room to progress over the next 5
this as you see fit. This is similar
the "training max" used in GZCL
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. You should never be m
doing a set to failure. :)
mmended Weight by Rep Range
Input
245
3
5
2.5 = kg
5 = lb
265
95%
Recommended Weight
250
235
230
225
215
210
205
200
190
185
175
160
re unsure what weight to start with on the exercises
left, plug in your latest weight lifted for that exercise
he number of reps. Then use the weight next to the
ammed rep range for that exercise.
you benched 200 pounds for 5 reps, your
mmended starting weight would be 170, since that is
umber next to the "8" rep range, which is what is
ribed for the bench press in week 1.
dampen" percentage is the % of your "true" rep max
e given weight. This is done so that you have some
to progress over the next 5 weeks. You can adjust
s you see fit. This is similar in effect to the idea of
aining max" used in GZCL or 5/3/1 programming.
mber: this is a hypertrophy program, not a strength
am. You should never be missing reps unless you're
a set to failure. :)
Day
Muscle Group
1
Chest
Front Delts
Triceps
Chest
Traps
Rear/Side Delts
Biceps
Abs
Exercise
Barbell Bench Press
Barbell Standing Press
Weighted Dips
Cable Flies
Barbell Shrug
Barbell Upright Row1
EZ Bar Curls1
Machine Crunches1
2
Quads
Quads
Calves
Front Delts
Traps
Rear/Side Delts
Biceps
High Bar Squats
Leg Press
Calves on Leg Press
Seated Dumbbell Overhead Press
Dumbbell Bent Shrug
Barbell Upright Row2
EZ Bar Curls2
3
Sets
5
3
5
4
6
4
4
4
Reps Weight
8
160
8
90
8
5
12
90
10
140
10
90
8
55
10
110
4
7
5
2
6
5
5
8
10
8
12
20
15
12
145
235
210
40
25
70
50
Rest/Conditioning
4
Glutes
Hamstrings
Back
Back
Abs
Sumo Deficit Deadlift
SL Deadlift
Barbell Bent Row
Pullups
Machine Crunches2
5
4
5
AFAP
5
8
8
8
35
15
235
195
105
Body
90
5
Chest
Chest
Triceps
Triceps
Rear/Side Delts
Biceps
Incline Close Grip Bench
Wide Grip Pushup
Overhead EZ Extension SS
Incline Close Grip Bench SS
Dumbbell Side Laterals
Dumbbell Curls
5
10
AFAP
60
4 AMAP
4 AMAP
3
10
3
10
120
0
70
100
30
30
6
Quads
Calves
Rear/Side Delts
Rear/Side Delts
Biceps
Abs
Smith Machine Feet Forward Squat
4
12
Smith Machine Calves
8
12
Dumbbell Rear Lateral Raise SS
5 AMAP
Dumbbell Upright Row SS
5 AMAP
Dumbbell Occlusion Curls
AFAP
60
Hanging Knee Raises
AFAP
35
145
140
15
15
20
0
Back
Weighted Pullups
7.5
7
5
10
Back
7 Hamstrings
Glutes
Cable Rows
Lying Leg Curls
Glute Bridge
3
7
4
15
12
15
131
85
105
RPE/RIR
Notes
Do the prescribed reps in the fewest number of sets possible.
Write in the number of sets you did in the highlighted cell.
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
the number
of sets
you
did innumber
the highlighted
cell.
Do theinprescribed
reps
in the
fewest
of sets possible.
Write in the number of sets you did in the highlighted cell.
Day
Muscle Group
1
Chest
Front Delts
Triceps
Chest
Traps
Rear/Side Delts
Biceps
Abs
Exercise
Barbell Bench Press
Barbell Standing Press
Weighted Dips
Cable Flies
Barbell Shrug
Barbell Upright Row1
EZ Bar Curls1
Machine Crunches1
2
Quads
Quads
Calves
Front Delts
Traps
Rear/Side Delts
Biceps
High Bar Squats
Leg Press
Calves on Leg Press
Seated Dumbbell Overhead Press
Dumbbell Bent Shrug
Barbell Upright Row2
EZ Bar Curls2
3
Sets
5
4
6
5
7
5
5
4
Reps Weight
8
165
8
95
8
10
12
100
10
145
10
95
8
60
10
120
5
7
6
3
7
6
6
8
10
8
10
20
15
12
155
245
220
40
30
75
55
Rest/Conditioning
4
Glutes
Hamstrings
Back
Back
Abs
Sumo Deficit Deadlift
SL Deadlift
Barbell Bent Row
Pullups
Machine Crunches2
5
5
6
AFAP
5
8
8
8
40
15
245
205
115
Body
100
5
Chest
Chest
Triceps
Triceps
Rear/Side Delts
Biceps
Incline Close Grip Bench
Wide Grip Pushup
Overhead EZ Extension SS
Incline Close Grip Bench SS
Dumbbell Side Laterals
Dumbbell Curls
5
10
AFAP
70
5 AMAP
5 AMAP
4
10
4
10
125
0
75
105
20
25
6
Quads
Calves
Rear/Side Delts
Rear/Side Delts
Biceps
Abs
Smith Machine Feet Forward Squat
4
12
Smith Machine Calves
9
12
Dumbbell Rear Lateral Raise SS
6 AMAP
Dumbbell Upright Row SS
6 AMAP
Dumbbell Occlusion Curls
AFAP
70
Hanging Knee Raises
AFAP
40
155
145
15
30
20
0
Back
Weighted Pullups
10
7
6
10
Back
7 Hamstrings
Glutes
Cable Rows
Lying Leg Curls
Glute Bridge
4
8
5
15
12
15
141
90
115
RPE/RIR
Notes
Do the prescribed reps in the fewest number of sets possible.
Write in the number of sets you did in the highlighted cell.
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
the number
of sets
you
did innumber
the highlighted
cell.
Do theinprescribed
reps
in the
fewest
of sets possible.
Write in the number of sets you did in the highlighted cell.
Day
Muscle Group
1
Chest
Front Delts
Triceps
Chest
Traps
Rear/Side Delts
Biceps
Abs
Exercise
Barbell Bench Press
Barbell Standing Press
Weighted Dips
Cable Flies
Barbell Shrug
Barbell Upright Row1
EZ Bar Curls1
Machine Crunches1
2
Quads
Quads
Calves
Front Delts
Traps
Rear/Side Delts
Biceps
High Bar Squats
Leg Press
Calves on Leg Press
Seated Dumbbell Overhead Press
Dumbbell Bent Shrug
Barbell Upright Row2
EZ Bar Curls2
3
Sets
5
5
7
5
8
6
6
4
Reps Weight
8
170
8
100
8
15
12
100
10
150
10
100
8
65
10
130
5
8
7
3
8
7
7
8
10
8
12
20
15
12
165
255
230
40
30
80
60
Rest/Conditioning
4
Glutes
Hamstrings
Back
Back
Abs
Sumo Deficit Deadlift
SL Deadlift
Barbell Bent Row
Pullups
Machine Crunches2
6
5
7
AFAP
5
8
8
8
45
15
255
215
125
Body
110
5
Chest
Chest
Triceps
Triceps
Rear/Side Delts
Biceps
Incline Close Grip Bench
Wide Grip Pushup
Overhead EZ Extension SS
Incline Close Grip Bench SS
Dumbbell Side Laterals
Dumbbell Curls
6
10
AFAP
80
6 AMAP
6 AMAP
5
10
5
10
130
0
80
110
20
25
6
Quads
Calves
Rear/Side Delts
Rear/Side Delts
Biceps
Abs
Smith Machine Feet Forward Squat
4
12
Smith Machine Calves
10
12
Dumbbell Rear Lateral Raise SS
6 AMAP
Dumbbell Upright Row SS
6 AMAP
Dumbbell Occlusion Curls
AFAP
80
Hanging Knee Raises
AFAP
45
165
150
15
30
20
0
Back
Weighted Pullups
12.5
7
6
10
Back
7 Hamstrings
Glutes
Cable Rows
Lying Leg Curls
Glute Bridge
5
9
6
15
12
15
151
95
125
RPE/RIR
Notes
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
the number
of sets
you
did innumber
the highlighted
cell.
Do theinprescribed
reps
in the
fewest
of sets possible.
Write in the number of sets you did in the highlighted cell.
Day
Muscle Group
1
Chest
Front Delts
Triceps
Chest
Traps
Rear/Side Delts
Biceps
Abs
Exercise
Barbell Bench Press
Barbell Standing Press
Weighted Dips
Cable Flies
Barbell Shrug
Barbell Upright Row1
EZ Bar Curls1
Machine Crunches1
2
Quads
Quads
Calves
Front Delts
Traps
Rear/Side Delts
Biceps
High Bar Squats
Leg Press
Calves on Leg Press
Seated Dumbbell Overhead Press
Dumbbell Bent Shrug
Barbell Upright Row2
EZ Bar Curls2
3
Sets
2
2
2
2
2
2
2
4
Reps Weight
5
155
6
85
6 Body
6
80
10
135
6
85
6
50
10
100
3
3
3
2
2
3
3
5
5
4
6
10
8
6
135
225
200
15
15
65
45
Rest/Conditioning
4
Glutes
Hamstrings
Back
Back
Abs
Sumo Deficit Deadlift
SL Deadlift
Barbell Bent Row
Pullups
Machine Crunches2
2
2
2
AFAP
5
4
6
4
15
15
225
185
95
Body
80
5
Chest
Chest
Triceps
Triceps
Rear/Side Delts
Biceps
Incline Close Grip Bench
Wide Grip Pushup
Overhead EZ Extension SS
Incline Close Grip Bench SS
Dumbbell Side Laterals
Dumbbell Curls
2
AFAP
2
2
2
2
6
20
8
8
6
6
75
0
45
65
0
5
6
Quads
Calves
Rear/Side Delts
Rear/Side Delts
Biceps
Smith Machine Feet Forward Squat
4
Smith Machine Calves
3
Dumbbell Rear Lateral Raise SS
2
Dumbbell Upright Row SS
2
Dumbbell Occlusion Curls
AFAP
Hanging Knee Raises
2
Weighted Pullups
2
12
6
6
6
15
115
135
10
30
0
5
8
0
81
7
Back
7 Back
Hamstrings
Cable Rows
Lying Leg Curls
Glute Bridge
2
2
8
8
50
55
RPE/RIR
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 p
BP Body Part
Day in Cycle Days since Last Day Exercise
Sets
A Traps
1
0 Barbell Shrug
5
A Traps
2
1 Dumbbell Bent Shrug
5
B Triceps
1
0 Weighted Dips
4
B Triceps
2
3 Overhead EZ Extension SS
4
B Triceps
2
3 Incline Close Grip Bench SS
4
C Calves
1
0 Calves on Leg Press
5
C Calves
2
3 Smith Machine Calves
7
D Rear/Side Delts
1
0 Barbell Upright Row1
3
D Rear/Side Delts
2
1 Barbell Upright Row2
4
D Rear/Side Delts
3
3 Dumbbell Side Laterals
3
D Rear/Side Delts
4
4 Dumbbell Rear Lateral Raise SS
4
D Rear/Side Delts
4
4 Dumbbell Upright Row SS
4
E Quads
1
0 High Bar Squats
4
E Quads
1
0 Leg Press
6
E Quads
2
3 Smith Machine Feet Forward Squat
4
F Biceps
1
0 EZ Bar Curls1
3
F Biceps
2
1 EZ Bar Curls2
4
F Biceps
3
3 Dumbbell Curls
3
F Biceps
4
4 Dumbbell Occlusion Curls
AFAP
G Hamstrings
1
0 SL Deadlift
3
G Hamstrings
2
3 Lying Leg Curls
6
H Glutes
1
0 Sumo Deficit Deadlift
4
H Glutes
2
3 Glute Bridge
3
I
Back
1
0 Barbell Bent Row
4
I
Back
1
0 Pullups
AFAP
I
Back
2
3 Weighted Pullups
4
I
Back
2
3 Cable Rows
3
J
Front Delts
1
0 Barbell Standing Press
3
J
Front Delts
2
1 Seated Dumbbell Overhead Press
2
K Chest
1
0 Barbell Bench Press
4
K Chest
1
0 Cable Flies
4
K Chest
2
3 Incline Close Grip Bench
4
K Chest
2
3 Wide Grip Pushup
AFAP
L Abs
1
0 Machine Crunches1
3
L Abs
2
2 Machine Crunches2
4
L Abs
3
3 Hanging Knee Raises
AFAP
ophy Guide. They are provided for illustrative purposes only. Use the 1RM inputs tab for your own program.
Reps Weight Suggested Progression
10
135 Add 5 lbs weekly, add sets weekly
20
25 Add 5 lbs every 2 weeks, add sets weekly
8
25 Add 5 lbs weekly, add sets weekly
AMAP
65 Add 5 lbs weekly, add sets after week 2
AMAP
95 Add 5 lbs weekly, add sets after week 2
8
200 Add 10 lbs weekly, add sets after week 2
12
135 Add 5 lbs weekly, add sets weekly
10
85 Add 5 lbs weekly, add sets weekly
15
65 Add 5 lbs weekly, add sets weekly
10
30 Add 5 lbs every 2 weeks, add sets after week 2
AMAP
15 Add 5 lbs every 2 weeks, add sets weekly
AMAP
15 Add 5 lbs every 2 weeks, add sets weekly
8
275 Add 10 lbs weekly, add sets every 2 weeks
10
225 Add 10 lbs weekly, add sets weekly
12
245 Add 10 lbs weekly
8
85 Add 5 lbs weekly, add sets weekly
12
65 Add 5 lbs weekly, add sets weekly
10
30 Add 5 lbs every 2 weeks, add sets after week 2
50
20 Add 10 total reps weekly
8
225 Add 10 lbs weekly, add sets weekly
12
80 Add 5 lbs weekly, add sets weekly
8
275 Add 10 lbs weekly, add sets every 2 weeks
15
135 Add 10 lbs weekly, add sets weekly
8
155 Add 10 lbs weekly, add sets weekly
30
0 Add 5 total reps weekly
10
5 Add 2.5 lbs weekly, add sets weekly
15
140 Add 10 lbs weekly, add sets after week 2
8
135 Add 5 lbs every week, add sets after week 2
10
40 Add 5 lbs every 2 weeks, 2x10 - 2x12 - 3x10 - 3x12
8
155 Add 5 lbs weekly, add set on week 2
12
90 Add 5 lbs weekly, add sets every 2 weeks
10
135 Add 5 lbs weekly, add sets every 2 weeks
50
0 Add 10 total reps weekly
10
100 Add 10 lbs weekly, add sets weekly
15
80 Add 10 lbs weekly, add sets weekly
30
0 Add 5 total reps weekly
r own program.