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

: 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.

: Instead of fixed rep counts, the template uses an RIR-based progression . You typically start at 3 RIR (stopping 3 reps before failure) in Week 1 and progress to 0 RIR (absolute failure) by the end of the mesocycle. [RP MPT Novice-Intermediate] 5x - Arms&Delts.xlsx

The 5x frequency generally follows an logic but is heavily skewed to ensure arms and shoulders are fresh. : You will typically have dedicated days where