Renaissance Periodization Hypertrophy: the full weekly plan
Science-based 5-day hypertrophy program following MEV-MAV-MRV principles. Periodised over 4-week mesocycles with planned deloads. Maximises muscle growth per unit of recovery.
Chest-Tri / Back-Bi / Legs / Push / Pull · 5 days a week · about 75 minutes a session · advanced · goal: Muscle growth · by Dr. Mike Israetel
Weekly plan
Chest & Triceps
Barbell Bench Press 4 x 6–10
Incline Dumbbell Press 4 x 8–12
Cable Chest Fly 3 x 12–20
Machine Chest Press 3 x 12–20
Cable Overhead Extension 3 x 10–15
Cable Tricep Pushdown 3 x 12–20
Back & Biceps
Pull-Up 4 x 6–10
Barbell Row 4 x 8–12
Cable Row 3 x 10–15
Lat Pulldown 3 x 12–20
Incline Dumbbell Curl 4 x 10–15
Hammer Curl 3 x 10–15
Legs
Barbell Back Squat 4 x 6–10
Romanian Deadlift 4 x 8–12
Leg Press 4 x 10–15
Machine Leg Curl 4 x 10–15
Machine Leg Extension 3 x 15–20
Standing Calf Raise 5 x 10–15
Push (Shoulders Focus)
Barbell Overhead Press 4 x 6–10
Incline Barbell Press 4 x 8–12
Dumbbell Lateral Raise 4 x 15–20
Cable Lateral Raise 3 x 15–20
Cable Tricep Pushdown 3 x 12–20
Pull (Rear Delt Focus)
Pull-Up 4 x 8–12
Cable Row 4 x 10–15
Cable Face Pull 4 x 15–20
Rear Delt Fly 4 x 15–20
Barbell Curl 3 x 10–15
Cable Curl 3 x 12–20
Notes
Run in 4-week mesocycles: add one set per exercise per week (MEV → MAV). Week 4 is a deload (cut all sets by ~50%). Each cycle increase load slightly. Track RIR — weeks 1–3 should be 3/2/1 RIR on working sets. When RIR hits 0 consistently, reduce volume or deload.
General fitness information, not medical advice. Check with a qualified professional before starting a new program or if you have an injury. Lyfta AI · Privacy · Terms