[rp — Mpt Novice-intermediate] 5x - Arms&delts.xlsx

: You will typically have dedicated days where isolation work for the arms and lateral/rear delts comes first in the session, rather than as an afterthought to compound movements.

: Most muscle groups are hit directly 2–3 times a week, with the arms and delts often seeing frequency as high as 4–5 times a week depending on the specific variation selected. Core Components [RP MPT Novice-Intermediate] 5x - Arms&Delts.xlsx

The program operates on a divided into three distinct mesocycles: two 4-week hypertrophy blocks and one final 2-week "resensitization" phase, each followed by a mandatory deload week. : You will typically have dedicated days where

The is a specialized 5-day hypertrophy program from Renaissance Periodization (RP) designed for lifters who want to prioritize upper-body aesthetics while maintaining other muscle groups. Program Philosophy & Mechanics The is a specialized 5-day hypertrophy program from

: While the program hits the entire body, it intentionally scales back the volume for chest, back, and legs to "maintenance" levels. This allows your recovery resources to be diverted heavily toward high-frequency and high-volume work for the biceps, triceps, and deltoids .