[rp Mpt Novice-intermediate] 4x - Chest&back.xlsx «LEGIT — 2026»

: 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.

: Each major muscle group (Chest, Back) is typically trained at least 2 times per week to maximize gains. Sample Pairing : [RP MPT Novice-Intermediate] 4x - Chest&Back.xlsx

: 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

Anyone done Renaissance Periodization Male Physique Program? Sample Pairing : : Users rate each session's

The template relies on autoregulation and progressive volume rather than fixed rep goals:

The program is designed to maximize muscle growth through a structured 13-week cycle divided into three distinct mesocycles. For a "Chest & Back" focus within a 4-day split, the draft typically emphasizes these muscle groups across high-volume sessions, often alternating between them within the same workout for optimal recovery and stimulus. Core Program Structure