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 the mesocycle to help test performance improvements
Exercises and progressions are from suggested workouts in articles on "Sets per Week Summary" tab
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 sets and reps will NOT update - that will need to be done manually if necessary.

Day 1 Day 2 Day 4

Chest Barbell Bench Press Quads High Bar Squats Glutes Sumo Deficit Deadlift
Front Delts Barbell Standing Press Quads Leg Press Hamstrings SL Deadlift
Triceps Weighted Dips Calves Calves on Leg Press Day 3 Back Barbell Bent Row
Chest Cable Flies Front Delts Seated Dumbbell Overhead Press BAck Pullups
Traps Barbell Shrug Traps Dumbbell Bent Shrug Rest Abs Machine Crunches2
Real/Side Delts Barbell Upright Row1 Read/Side Delts Barbell Upright Row2
Biceps EZ Bar Curls1 Biceps EZ Bar Curls2
Abs Machine Crunches1

Day 5 Day 6 Day 7

Chest Incline Close Grip Bench Quads Smith Machine Feet Forward Squats Back Weighted Pullups
Chest Wide Grip Pushup Calves Smith Machine Calves Back Cable Rows
Triceps Overhead EZ Extension SS Rear/Side Delts Dumbbell Rear Lateral Raise SS Hamstrings Lying Leg Curls
Triceps Incline Close Grip Bench SS Rear/Side Delts Dumbbell Upright Row SS Glutes Glute Bridge
Rear/Side Delts Dumbbell Side Laterals Biceps Dumbbell Occlusion Curls
Biceps Dumbbell Curls Abs Hanging Knee Raises
 Week 1 Week 2 Week 3 Week 4 Week 5
Muscle Group SUM of Muscle Group SUM of Sets Muscle Group SUM of Sets Muscle Group SUM of Sets Muscle Group SUM of Sets
0 0 0 0 2
Abs 7 Abs 9 Abs 9 Abs 9 Abs 9
Back 11 Back 13 Back 16 Back 18 Back 6
Biceps 10 Biceps 12 Biceps 15 Biceps 18 Biceps 7
Calves 12 Calves 13 Calves 15 Calves 17 Calves 6
Chest 12 Chest 14 Chest 15 Chest 16 Chest 6
Front Delts 5 Front Delts 5 Front Delts 7 Front Delts 8 Front Delts 4
Glutes 7 Glutes 9 Glutes 10 Glutes 12 Glutes 2
Hamstrings 9 Hamstrings 11 Hamstrings 13 Hamstrings 14 Hamstrings 4
Muscle Group 0 Quads 15 Quads 16 Quads 17 Quads 10
Quads 14 Rear/Side Delts 22 Rear/Side Delts 27 Rear/Side Delts 30 Rear/Side Delts 11
Rear/Side Delts 18 Traps 12 Traps 14 Traps 16 Traps 4
Traps 10 Triceps 13 Triceps 16 Triceps 19 Triceps 6
Triceps 12 Grand Total 148 Grand Total 173 Grand Total 194 Grand Total 77
Use calculator to the right if you need
0 help choosing a starting weight -->
Grand Total 127

Recommendations from Mike Israetel's Training Landmarks Series

Body Part MV MEV MAV MRV Frequency Loading Article
Abs 0 0 16-20 25+ 3-5x 8-20 reps https://renaissanceperiodization.com/expert-advice/ab-training
Back 8 10 14-22 25+ 2-4x 6-20 reps https://renaissanceperiodization.com/expert-advice/back-training-tips-hypertrophy
Biceps 5 8 14-20 26+ 2-6x 8-15 reps https://renaissanceperiodization.com/expert-advice/bicep-training-tips-hypertrophy
Triceps 4 6 10-14 18+ 2-4x 6-15 reps (pressing)
https://renaissanceperiodization.com/expert-advice/triceps-hypertrophy-training-tips
10-20 (extension)
Calves 6 8 12-16 20+ 2-4x 60-70% 1RM https://renaissanceperiodization.com/expert-advice/calves-training-tips-hypertrophy
Chest 8 10 12-20 22+ 1.5 - 3x 8-12 reps https://renaissanceperiodization.com/expert-advice/chest-training-tips-hypertrophy
Front Delts 0 0 6-8 12+ 1-2x 6-10 reps https://renaissanceperiodization.com/expert-advice/front-delt-training-tips-hypertrophy
Glutes 0 0 4-12 16+ 2-3x 8-12 reps https://renaissanceperiodization.com/expert-advice/glute-training-tips-hypertrophy
Hamstring 4 6 10-16 20+ 2-3x 70-85% 1RM https://renaissanceperiodization.com/expert-advice/hamstring-training-tips-hyprtrophy
Quad 6 8 12-18 20+ 1.5-3x 8-15 reps https://renaissanceperiodization.com/expert-advice/quad-training-tips-hypertrophy
Rear/Side Delt 0 8 16-22 26+ 2-6x 10-12 reps https://renaissanceperiodization.com/expert-advice/rearside-delt-tips-hypertrophy
Traps 0 0 12-20 26+ 2-6x 10-20 reps https://renaissanceperiodization.com/expert-advice/trap-training-tips-hypertrophy
https://renaissanceperiodization.com/training-volume-landmarks-muscle-growth/
 Edit These Cells
Use calculator to the right if you need help choosing a starting weight -->

Day Muscle Group Exercise Sets Reps Weight RPE/RIR Notes

Chest Barbell Bench Press 4 8 155 Recommended Weight by Rep Range
Front Delts Barbell Standing Press 3 8 85 Input
Triceps Weighted Dips 4 8 0 Weight 100
Chest Cable Flies 4 12 90 Reps 1
1 Traps Barbell Shrug 5 10 135 Rounding 5 [1]
Rear/Side Delts Barbell Upright Row1 3 10 85
Biceps EZ Bar Curls1 3 8 50 Estimated 1RM 100
Abs Machine Crunches1 3 10 100 Dampen 95%
Reps Recommended Weight
Quads High Bar Squats 4 8 135 1 95
Quads Leg Press 6 10 225 2 90
Calves Calves on Leg Press 5 8 200 3 85
2 Front Delts Seated Dumbbell Overhead Press 2 10 35 4 85
Traps Dumbbell Bent Shrug 5 20 25 5 80
Rear/Side Delts Barbell Upright Row2 4 15 65 6 80
Biceps EZ Bar Curls2 4 12 45 7 75
8 75
Rest/Conditioning 9 70
3 10 70
Glutes Sumo Deficit Deadlift 4 8 225 11 65
Hamstrings SL Deadlift 3 8 185 12 60
Back Barbell Bent Row 4 8 95
4 Do the prescribed reps in the fewest number of sets possible. Write
Back Pullups AFAP 30 Body in the number of sets you did in the highlighted cell.
Abs Machine Crunches2 4 15 80
If you're unsure what weight to start with on the
exercises to the left, plug in your latest weight lifted for
that exercise and the number of reps. Then use the
Chest Incline Close Grip Bench 4 10 115 weight next to the programmed rep range for that
30 Seconds Rest. Do the prescribed reps in the fewest number of exercise.
sets possible. Write in the number of sets you did in the highlighted
Chest Wide Grip Pushup AFAP 50 0 cell. e.g. If you benched 200 pounds for 5 reps, your
5 Triceps Overhead EZ Extension SS 4 AMAP 65 recommended starting weight would be 170, since that
is the number next to the "8" rep range, which is what
Triceps Incline Close Grip Bench SS 4 AMAP 95
is prescribed for the bench press in week 1.
Rear/Side Delts Dumbbell Side Laterals 3 10 15
Biceps Dumbbell Curls 3 10 20 The "dampen" percentage is the % of your "true" rep
max for the given weight. This is done so that you have
some room to progress over the next 5 weeks. You
Quads Smith Machine Feet Forward Squats 4 12 135 can adjust this as you see fit. This is similar in effect to
Calves Smith Machine Calves 7 12 135 the idea of the "training max" used in GZCL or 5/3/1
Rear/Side Delts Dumbbell Rear Lateral Raise SS 4 AMAP 10 programming.

6 Rear/Side Delts Dumbbell Upright Row SS 4 AMAP 25

Remember: this is a hypertrophy program, not a
Do the prescribed reps in the fewest number of sets possible. Write strength program. You should never be missing reps
Biceps Dumbbell Occlusion Curls AFAP 50 20 in the number of sets you did in the highlighted cell. unless you're doing a set to failure. :)
Do the prescribed reps in the fewest number of sets possible. Write
Abs Hanging Knee Raises AFAP 30 0 in the number of sets you did in the highlighted cell.

Back Weighted Pullups 4 10 5

Back Cable Rows 3 15 121
7 Hamstrings Lying Leg Curls 6 12 80
Glutes Glute Bridge 3 15 95
Day Muscle Group Exercise Sets Reps Weight RPE/RIR Notes
Chest Barbell Bench Press 5 8 160
Front Delts Barbell Standing Press 3 8 90
Triceps Weighted Dips 5 8 5
Chest Cable Flies 4 12 90
1 Traps Barbell Shrug 6 10 140
Rear/Side Delts Barbell Upright Row1 4 10 90
Biceps EZ Bar Curls1 4 8 55
Abs Machine Crunches1 4 10 110

Quads High Bar Squats 4 8 145

Quads Leg Press 7 10 235
Calves Calves on Leg Press 5 8 210
2 Front Delts Seated Dumbbell Overhead Press 2 12 40
Traps Dumbbell Bent Shrug 6 20 25
Rear/Side Delts Barbell Upright Row2 5 15 70
Biceps EZ Bar Curls2 5 12 50

3 Rest/Conditioning

Glutes Sumo Deficit Deadlift 5 8 235

Hamstrings SL Deadlift 4 8 195
Back Barbell Bent Row 5 8 105
4 Do the prescribed reps in the fewest number of sets possible. Write
Back Pullups AFAP 35 Body in the number of sets you did in the highlighted cell.
Abs Machine Crunches2 5 15 90

Chest Incline Close Grip Bench 5 10 120

30 Seconds Rest. Do the prescribed reps in the fewest number of
sets possible. Write in the number of sets you did in the highlighted
Chest Wide Grip Pushup AFAP 60 0 cell.
5 Triceps Overhead EZ Extension SS 4 AMAP 70
Triceps Incline Close Grip Bench SS 4 AMAP 100
Rear/Side Delts Dumbbell Side Laterals 3 10 30
Biceps Dumbbell Curls 3 10 30

Quads Smith Machine Feet Forward Squats 4 12 145

Calves Smith Machine Calves 8 12 140
Rear/Side Delts Dumbbell Rear Lateral Raise SS 5 AMAP 15

6 Rear/Side Delts Dumbbell Upright Row SS 5 AMAP 15

Do the prescribed reps in the fewest number of sets possible. Write
Biceps Dumbbell Occlusion Curls AFAP 60 20 in the number of sets you did in the highlighted cell.
Do the prescribed reps in the fewest number of sets possible. Write
Abs Hanging Knee Raises AFAP 35 0 in the number of sets you did in the highlighted cell.

Back Weighted Pullups 5 10 7.5

Back Cable Rows 3 15 131
7 Hamstrings Lying Leg Curls 7 12 85
Glutes Glute Bridge 4 15 105
Day Muscle Group Exercise Sets Reps Weight RPE/RIR Notes
Chest Barbell Bench Press 5 8 165
Front Delts Barbell Standing Press 4 8 95
Triceps Weighted Dips 6 8 10
Chest Cable Flies 5 12 100
1 Traps Barbell Shrug 7 10 145
Rear/Side Delts Barbell Upright Row1 5 10 95
Biceps EZ Bar Curls1 5 8 60
Abs Machine Crunches1 4 10 120

Quads High Bar Squats 5 8 155

Quads Leg Press 7 10 245
Calves Calves on Leg Press 6 8 220
2 Front Delts Seated Dumbbell Overhead Press 3 10 40
Traps Dumbbell Bent Shrug 7 20 30
Rear/Side Delts Barbell Upright Row2 6 15 75
Biceps EZ Bar Curls2 6 12 55

3 Rest/Conditioning

Glutes Sumo Deficit Deadlift 5 8 245

Hamstrings SL Deadlift 5 8 205
Back Barbell Bent Row 6 8 115
4 Do the prescribed reps in the fewest number of sets possible. Write
Back Pullups AFAP 40 Body in the number of sets you did in the highlighted cell.
Abs Machine Crunches2 5 15 100

Chest Incline Close Grip Bench 5 10 125

30 Seconds Rest. Do the prescribed reps in the fewest number of
sets possible. Write in the number of sets you did in the highlighted
Chest Wide Grip Pushup AFAP 70 0 cell.
5 Triceps Overhead EZ Extension SS 5 AMAP 75
Triceps Incline Close Grip Bench SS 5 AMAP 105
Rear/Side Delts Dumbbell Side Laterals 4 10 20
Biceps Dumbbell Curls 4 10 25

Quads Smith Machine Feet Forward Squats 4 12 155

Calves Smith Machine Calves 9 12 145
Rear/Side Delts Dumbbell Rear Lateral Raise SS 6 AMAP 15

6 Rear/Side Delts Dumbbell Upright Row SS 6 AMAP 30

Do the prescribed reps in the fewest number of sets possible. Write
Biceps Dumbbell Occlusion Curls AFAP 70 20 in the number of sets you did in the highlighted cell.
Do the prescribed reps in the fewest number of sets possible. Write
Abs Hanging Knee Raises AFAP 40 0 in the number of sets you did in the highlighted cell.

Back Weighted Pullups 6 10 10

Back Cable Rows 4 15 141
7 Hamstrings Lying Leg Curls 8 12 90
Glutes Glute Bridge 5 15 115
Day Muscle Group Exercise Sets Reps Weight RPE/RIR Notes
Chest Barbell Bench Press 5 8 170
Front Delts Barbell Standing Press 5 8 100
Triceps Weighted Dips 7 8 15
Chest Cable Flies 5 12 100
1 Traps Barbell Shrug 8 10 150
Rear/Side Delts Barbell Upright Row1 6 10 100
Biceps EZ Bar Curls1 6 8 65
Abs Machine Crunches1 4 10 130

Quads High Bar Squats 5 8 165

Quads Leg Press 8 10 255
Calves Calves on Leg Press 7 8 230
2 Front Delts Seated Dumbbell Overhead Press 3 12 40
Traps Dumbbell Bent Shrug 8 20 30
Rear/Side Delts Barbell Upright Row2 7 15 80
Biceps EZ Bar Curls2 7 12 60

3 Rest/Conditioning

Glutes Sumo Deficit Deadlift 6 8 255

Hamstrings SL Deadlift 5 8 215
4 Back Barbell Bent Row 7 8 125
Back Pullups AFAP 45 Body
Abs Machine Crunches2 5 15 110

Chest Incline Close Grip Bench 6 10 130

30 Seconds Rest. Do the prescribed reps in the fewest number of
sets possible. Write in the number of sets you did in the highlighted
Chest Wide Grip Pushup AFAP 80 0 cell.
5 Triceps Overhead EZ Extension SS 6 AMAP 80
Triceps Incline Close Grip Bench SS 6 AMAP 110
Rear/Side Delts Dumbbell Side Laterals 5 10 20
Biceps Dumbbell Curls 5 10 25

Quads Smith Machine Feet Forward Squats 4 12 165

Calves Smith Machine Calves 10 12 150
Rear/Side Delts Dumbbell Rear Lateral Raise SS 6 AMAP 15

6 Rear/Side Delts Dumbbell Upright Row SS 6 AMAP 30

Do the prescribed reps in the fewest number of sets possible. Write
Biceps Dumbbell Occlusion Curls AFAP 80 20 in the number of sets you did in the highlighted cell.
Do the prescribed reps in the fewest number of sets possible. Write
Abs Hanging Knee Raises AFAP 45 0 in the number of sets you did in the highlighted cell.

Back Weighted Pullups 6 10 12.5

Back Cable Rows 5 15 151
7 Hamstrings Lying Leg Curls 9 12 95
Glutes Glute Bridge 6 15 125
Day Muscle Group Exercise Sets Reps Weight RPE/RIR Notes
Chest Barbell Bench Press 2 5 155
Front Delts Barbell Standing Press 2 6 85
Triceps Weighted Dips 2 6 Body
Chest Cable Flies 2 6 80
1 Traps Barbell Shrug 2 10 135
Rear/Side Delts Barbell Upright Row1 2 6 85
Biceps EZ Bar Curls1 2 6 50
Abs Machine Crunches1 4 10 100

Quads High Bar Squats 3 5 135

Quads Leg Press 3 5 225
Calves Calves on Leg Press 3 4 200
2 Front Delts Seated Dumbbell Overhead Press 2 6 15
Traps Dumbbell Bent Shrug 2 10 15
Rear/Side Delts Barbell Upright Row2 3 8 65
Biceps EZ Bar Curls2 3 6 45

3 Rest/Conditioning

Glutes Sumo Deficit Deadlift 2 4 225

Hamstrings SL Deadlift 2 6 185
Back Barbell Bent Row 2 4 95
4 Do the prescribed reps in the fewest number of sets possible. Write
Back Pullups AFAP 15 Body in the number of sets you did in the highlighted cell.
Abs Machine Crunches2 5 15 80

Chest Incline Close Grip Bench 2 6 75

No Rush. Do the prescribed reps in the fewest number of sets
Chest Wide Grip Pushup AFAP 20 0 possible. Write in the number of sets you did in the highlighted cell.

5 Triceps Overhead EZ Extension SS 2 8 45

Triceps Incline Close Grip Bench SS 2 8 65
Rear/Side Delts Dumbbell Side Laterals 2 6 0
Biceps Dumbbell Curls 2 6 5

Quads Smith Machine Feet Forward Squats 4 12 115

Calves Smith Machine Calves 3 6 135
6 Rear/Side Delts Dumbbell Rear Lateral Raise SS 2 6 10
Rear/Side Delts Dumbbell Upright Row SS 2 6 30
Biceps Dumbbell Occlusion Curls AFAP 15 0
Hanging Knee Raises
2 5 0
Back Weighted Pullups 2 8 81
7 Back Cable Rows 2 8 50
Hamstrings Lying Leg Curls 2 8 55
Glute Bridge
The weights shown below are from the examples listed in Dr. Mike Israetel's Hypertrophy Guide. They are provided for illustrative purposes only. Use the 1RM inputs tab for your own program.

BP Body Part Day in Cycle Days since Last Day Exercise Sets Reps Weight Suggested Progression
A Traps 1 0 Barbell Shrug 5 10 135 Add 5 lbs weekly, add sets weekly
A Traps 2 1 Dumbbell Bent Shrug 5 20 25 Add 5 lbs every 2 weeks, add sets weekly
B Triceps 1 0 Weighted Dips 4 8 25 Add 5 lbs weekly, add sets weekly
B Triceps 2 3 Overhead EZ Extension SS 4 AMAP 65 Add 5 lbs weekly, add sets after week 2
B Triceps 2 3 Incline Close Grip Bench SS 4 AMAP 95 Add 5 lbs weekly, add sets after week 2
C Calves 1 0 Calves on Leg Press 5 8 200 Add 10 lbs weekly, add sets after week 2
C Calves 2 3 Smith Machine Calves 7 12 135 Add 5 lbs weekly, add sets weekly
D Rear/Side Delts 1 0 Barbell Upright Row1 3 10 85 Add 5 lbs weekly, add sets weekly
D Rear/Side Delts 2 1 Barbell Upright Row2 4 15 65 Add 5 lbs weekly, add sets weekly
D Rear/Side Delts 3 3 Dumbbell Side Laterals 3 10 30 Add 5 lbs every 2 weeks, add sets after week 2
D Rear/Side Delts 4 4 Dumbbell Rear Lateral Raise SS 4 AMAP 15 Add 5 lbs every 2 weeks, add sets weekly
D Rear/Side Delts 4 4 Dumbbell Upright Row SS 4 AMAP 15 Add 5 lbs every 2 weeks, add sets weekly
E Quads 1 0 High Bar Squats 4 8 275 Add 10 lbs weekly, add sets every 2 weeks
E Quads 1 0 Leg Press 6 10 225 Add 10 lbs weekly, add sets weekly
E Quads 2 3 Smith Machine Feet Forward Squats 4 12 245 Add 10 lbs weekly
F Biceps 1 0 EZ Bar Curls1 3 8 85 Add 5 lbs weekly, add sets weekly
F Biceps 2 1 EZ Bar Curls2 4 12 65 Add 5 lbs weekly, add sets weekly
F Biceps 3 3 Dumbbell Curls 3 10 30 Add 5 lbs every 2 weeks, add sets after week 2
F Biceps 4 4 Dumbbell Occlusion Curls AFAP 50 20 Add 10 total reps weekly
G Hamstrings 1 0 SL Deadlift 3 8 225 Add 10 lbs weekly, add sets weekly
G Hamstrings 2 3 Lying Leg Curls 6 12 80 Add 5 lbs weekly, add sets weekly
H Glutes 1 0 Sumo Deficit Deadlift 4 8 275 Add 10 lbs weekly, add sets every 2 weeks
H Glutes 2 3 Glute Bridge 3 15 135 Add 10 lbs weekly, add sets weekly
I Back 1 0 Barbell Bent Row 4 8 155 Add 10 lbs weekly, add sets weekly
I Back 1 0 Pullups AFAP 30 0 Add 5 total reps weekly
I Back 2 3 Weighted Pullups 4 10 5 Add 2.5 lbs weekly, add sets weekly
I Back 2 3 Cable Rows 3 15 140 Add 10 lbs weekly, add sets after week 2
J Front Delts 1 0 Barbell Standing Press 3 8 135 Add 5 lbs every week, add sets after week 2
J Front Delts 2 1 Seated Dumbbell Overhead Press 2 10 40 Add 5 lbs every 2 weeks, 2x10 - 2x12 - 3x10 - 3x12
K Chest 1 0 Barbell Bench Press 4 8 155 Add 5 lbs weekly, add set on week 2
K Chest 1 0 Cable Flies 4 12 90 Add 5 lbs weekly, add sets every 2 weeks
K Chest 2 3 Incline Close Grip Bench 4 10 135 Add 5 lbs weekly, add sets every 2 weeks
K Chest 2 3 Wide Grip Pushup AFAP 50 0 Add 10 total reps weekly
L Abs 1 0 Machine Crunches1 3 10 100 Add 10 lbs weekly, add sets weekly
L Abs 2 2 Machine Crunches2 4 15 80 Add 10 lbs weekly, add sets weekly
L Abs 3 3 Hanging Knee Raises AFAP 30 0 Add 5 total reps weekly
[1] 2.5 = kg
5 = lb