[rp Mpt Novice-intermediate] 5x - Arms&delts.xlsx May 2026

The 5x frequency generally follows an logic but is heavily skewed to ensure arms and shoulders are fresh.

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. [RP MPT Novice-Intermediate] 5x - Arms&Delts.xlsx

: A unique feature of the Renaissance Periodization Male Physique Templates is the "difficulty rating" system. By rating your pumps, soreness, and recovery, the spreadsheet automatically increases or decreases the number of sets for the next session. 5-Day Split Structure The 5x frequency generally follows an logic but

: 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 By rating your pumps, soreness, and recovery, the

: 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 .

: 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.

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