RP Hypertrophy

5-Day Push / Pull / Legs / Push / Pull
MEV → MRV Progressive Volume
2x Frequency Upper Body
RIR 1–3
4-Week Mesocycle
Overview
Mon · Push A
Tue · Pull A
Wed · Legs
Thu · Push B
Fri · Pull B
Ramp-Up
Warm-Up
Stretching
Program Overview
RP Mesocycle · 4 weeks + deload
Duration
5 Weeks
4 working + 1 deload
Session Length
90+ Min
Including warm-up
Rep Range
6–15
Varies by exercise
RIR Target
3→1
Decreases each week
Weekly Schedule
DaySession
Monday Push A — Chest Focus
Tuesday Pull A — Back Focus
Wednesday Legs + Glutes
Thursday Push B — Shoulders Focus
Friday Pull B — Arms Focus
Sat / Sun Rest / Active Recovery
Volume Progression (RP MEV → MRV)
WeekSets per muscle / RIR
Week 1 ~10 sets · RIR 3
Week 2 ~12 sets · RIR 2
Week 3 ~14 sets · RIR 1–2
Week 4 ~16 sets · RIR 1
Week 5 DELOAD ~50% volume · RIR 4+
RP Key Rules Add 1 set per exercise each week (volume progression). If a muscle feels beat up before RIR target is reached, you've hit MRV — don't add more sets. Track weights and aim to add load or reps each week on same RIR. Deload week: cut sets in half, keep same exercises, very light effort.
Push A
Monday · Chest Focus · Shoulders · Triceps
Chest (Primary)
Bench Press — Barbell or Dumbbell
Sets: 4 · Reps: 6–10 · Rest: 2–3 min
Start here while freshest. Prioritize chest stretch at bottom.
RIR 3 → 1 over mesocycle
4
sets
Dumbbell Fly (Flat or Incline)
Sets: 3 · Reps: 10–15 · Rest: 90 sec
Maximize stretch. Feel the chest, not the shoulders.
RIR 2–3
3
sets
Shoulders (Secondary)
Overhead Press — Dumbbell / Arnold Press
Sets: 3 · Reps: 8–12 · Rest: 2 min
Control the descent. Don't flare elbows excessively.
RIR 2–3
3
sets
Lateral Raise
Sets: 4 · Reps: 12–20 · Rest: 60–90 sec
Slight forward lean. Lead with elbows, not wrists.
RIR 1–2
4
sets
Triceps
Tricep Pushdown (Cable)
Sets: 3 · Reps: 10–15 · Rest: 60–90 sec
Keep elbows pinned to sides.
RIR 2
3
sets
Skull Crushers (EZ Bar or Dumbbells)
Sets: 3 · Reps: 8–12 · Rest: 90 sec
Full stretch at the bottom. Don't rush.
RIR 2–3
3
sets
Session Note Total: ~20 working sets. Chest gets the most volume here since it's the focus day. Push B (Thursday) will shift emphasis to shoulders. Add 1 set to each exercise on Week 2, 3, and 4.
Pull A
Tuesday · Back Focus · Rear Delts · Biceps
Back (Primary)
Pull-up / Chin-up (Weighted if possible)
Sets: 4 · Reps: 5–10 · Rest: 2–3 min
Full dead hang at bottom. Best lat stretch available.
RIR 2–3
4
sets
Bent-over Row — Barbell or Dumbbell
Sets: 4 · Reps: 6–10 · Rest: 2 min
Hinge hips, row to lower chest. Heavy compound.
RIR 2–3
4
sets
Seated Cable Row
Sets: 3 · Reps: 10–15 · Rest: 90 sec
Feel the stretch forward before rowing back. Mid-back focus.
RIR 2
3
sets
Rear Delts
Rear Delt Fly (Dumbbell or Cable)
Sets: 3 · Reps: 12–20 · Rest: 60 sec
Light weight, feel the contraction. Often undertrained.
RIR 1–2
3
sets
Biceps
Bicep Curl — Dumbbell / Barbell / Cable
Sets: 3 · Reps: 8–12 · Rest: 90 sec
Full range. Supinate at the top if using dumbbells.
RIR 2–3
3
sets
Hammer Curl
Sets: 3 · Reps: 10–14 · Rest: 60–90 sec
Hits brachialis. Great for arm thickness.
RIR 2
3
sets
Session Note Total: ~20 working sets. Back takes priority. Biceps get lighter treatment here — they'll be the focus on Friday's Pull B.
Legs
Wednesday · Quads · Glutes · Hamstrings · Calves
Quads (Primary)
Barbell Squat (or Goblet Squat)
Sets: 4 · Reps: 6–10 · Rest: 3 min
King of quad exercises. Depth matters — break parallel.
RIR 3 → 1 over mesocycle
4
sets
Bulgarian Split Squat
Sets: 3 · Reps: 8–12 each · Rest: 2 min
Unilateral. Exposes imbalances. Keep torso upright for quad bias.
RIR 2–3
3
sets
Glutes + Hamstrings
Romanian Deadlift (Dumbbell or Barbell)
Sets: 4 · Reps: 8–12 · Rest: 2 min
Hinge deep. Feel the hamstring stretch — don't rush the bottom.
RIR 2–3
4
sets
Hip Thrust / Glute Bridge (Barbell)
Sets: 4 · Reps: 10–15 · Rest: 90 sec
Full glute squeeze at top. Best direct glute driver.
RIR 1–2
4
sets
Leg Curl (Machine or Sliders)
Sets: 3 · Reps: 10–15 · Rest: 90 sec
Isolation for hamstrings. Slow eccentric.
RIR 2
3
sets
Calves
Calf Raise (Bodyweight or Weighted)
Sets: 4 · Reps: 12–20 · Rest: 60 sec
Full stretch at bottom every rep. Most people rush these.
RIR 1–2
4
sets
Session Note Total: ~22 working sets. Heaviest session of the week — eat and sleep well around it. Legs only appear once per week so all volume is concentrated here. If soreness is severe going into Thursday, it's okay — upper body only that day.
Push B
Thursday · Shoulders Focus · Chest · Triceps
Shoulders (Primary)
Overhead Press — Barbell or Dumbbell
Sets: 4 · Reps: 6–10 · Rest: 2–3 min
Goes heavier than Monday's OHP. This is the priority today.
RIR 2–3
4
sets
Lateral Raise (Cable or Dumbbell)
Sets: 4 · Reps: 12–20 · Rest: 60–75 sec
Second lateral raise session of the week. Side delts respond well to high frequency.
RIR 1–2
4
sets
Front Raise (Dumbbell or Plate)
Sets: 3 · Reps: 10–15 · Rest: 60 sec
Anterior delt accessory. Keep this light — OHP already hits front delts hard.
RIR 2
3
sets
Chest (Secondary)
Incline Bench Press (Dumbbell)
Sets: 3 · Reps: 8–12 · Rest: 2 min
Upper chest emphasis. Different angle than Monday's flat press.
RIR 2–3
3
sets
Triceps
Overhead Triceps Extension (DB or Cable)
Sets: 3 · Reps: 10–15 · Rest: 75 sec
Long head stretch. Pair with pushdowns from Monday for full coverage.
RIR 2
3
sets
Dips (Bench or Parallel Bars)
Sets: 3 · Reps: 8–15 · Rest: 90 sec
Bodyweight or add weight. Upright = tricep focus; lean forward = chest.
RIR 2–3
3
sets
Session Note Total: ~20 working sets. Shoulders are the star today — don't pre-fatigue them with heavy chest work first. Triceps get a second hit with different exercises than Monday for better variety and full head coverage.
Pull B
Friday · Arms Focus · Back · Biceps
Back (Secondary)
Lat Pulldown (Machine)
Sets: 4 · Reps: 8–12 · Rest: 90 sec
Wide or neutral grip. Feel the lats — don't turn it into a bicep exercise.
RIR 2–3
4
sets
One-Arm Dumbbell Row
Sets: 3 · Reps: 8–12 each · Rest: 90 sec
Long range of motion. Let the weight stretch the lat fully.
RIR 2
3
sets
Biceps (Primary)
Preacher Curl (EZ Bar or Dumbbell)
Sets: 4 · Reps: 8–12 · Rest: 90 sec
Eliminates cheating. Best for peak contraction. Go heavy here.
RIR 2–3
4
sets
Concentration Curl
Sets: 3 · Reps: 10–14 each · Rest: 60–75 sec
Slow and controlled. Full squeeze at top.
RIR 1–2
3
sets
Bicep Curl — Cable (for constant tension)
Sets: 3 · Reps: 12–15 · Rest: 60 sec
Cable keeps tension at the bottom unlike dumbbells. Great finisher.
RIR 1–2
3
sets
Core (Optional Finisher)
Hanging Leg Raise + Plank Superset
Sets: 3 · Reps: 10–15 / 30–45 sec · Rest: 60 sec
End of week — keep it light and controlled. No need to destroy yourself.
Moderate effort
3
sets
Session Note Total: ~20 working sets. Biceps get their own spotlight today — 3 different curl variations for full development. Back is done first to warm up the elbow flexors. End the week strong, then rest and recover over the weekend.
2-Week Ramp-Up
Equipment: Bench + Dumbbells only
How These 2 Weeks Work Week 1: 2-3 sets per exercise, RIR 4-5 (very easy), ~60% of your normal weight. Re-grooving movement patterns only. No pushing.

Week 2: 3 sets per exercise, RIR 3-4, ~75% of normal weight. Starting to feel like real training. Still not grinding.

Same 5-day split as the main program. Same days, same muscle groups.
Week 1
Monday — Push A (Chest Focus)
Bench + Dumbbells · 2-3 sets each · RIR 4-5 · rest 90 sec
Dumbbell Bench Press
Reps: 10-12
2
sets
Dumbbell Fly (Flat)
Reps: 12-15
2
sets
Dumbbell Overhead Press (seated or standing)
Reps: 10-12
2
sets
Lateral Raise
Reps: 15
2
sets
Tricep Overhead Extension (one DB, both hands)
Reps: 12
2
sets
Tuesday — Pull A (Back Focus)
Dumbbells · 2-3 sets each · RIR 4-5 · rest 90 sec
One-Arm Dumbbell Row
Reps: 10-12 each
2
sets
Dumbbell Rear Delt Fly
Reps: 15
2
sets
Dumbbell Bicep Curl
Reps: 12
2
sets
Hammer Curl
Reps: 12
2
sets
Note No pull-ups or lat pulldown this week if you don't have a bar. One-arm rows are your primary back movement.
Wednesday — Legs + Glutes
Dumbbells · 2-3 sets each · RIR 4-5 · rest 2 min
Goblet Squat (one DB held at chest)
Reps: 12
3
sets
Romanian Deadlift (dumbbells)
Reps: 10-12
3
sets
Bulgarian Split Squat (rear foot on bench, DBs in hands)
Reps: 10 each leg
2
sets
Glute Bridge or Hip Thrust (use bench, DB on hips)
Reps: 15
3
sets
Calf Raise (standing, hold DBs)
Reps: 15
3
sets
Thursday — Push B (Shoulders Focus)
Bench + Dumbbells · 2-3 sets each · RIR 4-5 · rest 90 sec
Dumbbell Overhead Press
Reps: 10-12
3
sets
Lateral Raise
Reps: 15
3
sets
Front Raise
Reps: 12
2
sets
Incline Dumbbell Press (bench inclined or propped)
Reps: 10-12
2
sets
Tricep Kickback
Reps: 12
2
sets
Friday — Pull B (Arms Focus)
Dumbbells · 2-3 sets each · RIR 4-5 · rest 90 sec
One-Arm Dumbbell Row
Reps: 10-12 each
2
sets
Dumbbell Bicep Curl
Reps: 12
3
sets
Hammer Curl
Reps: 12
2
sets
Concentration Curl
Reps: 12 each
2
sets
Dumbbell Rear Delt Fly
Reps: 15
2
sets
Week 2
Monday — Push A (Chest Focus)
3 sets each · RIR 3-4 · rest 2 min · slightly heavier than Week 1
Dumbbell Bench Press
Reps: 8-10
3
sets
Dumbbell Fly
Reps: 12
3
sets
Dumbbell Overhead Press
Reps: 10
3
sets
Lateral Raise
Reps: 15
3
sets
Tricep Overhead Extension
Reps: 12
3
sets
Skull Crushers (dumbbells)
Reps: 10
2
sets
Tuesday — Pull A (Back Focus)
3 sets each · RIR 3-4 · rest 2 min
One-Arm Dumbbell Row
Reps: 10-12 each
3
sets
Dumbbell Rear Delt Fly
Reps: 15
3
sets
Dumbbell Bicep Curl
Reps: 10-12
3
sets
Hammer Curl
Reps: 12
3
sets
Concentration Curl
Reps: 12 each
2
sets
Wednesday — Legs + Glutes
3 sets each · RIR 3-4 · rest 2 min
Goblet Squat
Reps: 10-12 (heavier DB)
3
sets
Romanian Deadlift
Reps: 10
3
sets
Bulgarian Split Squat
Reps: 10 each leg
3
sets
Hip Thrust off bench (DB on hips)
Reps: 12-15
3
sets
Leg Curl (lying on bench, DB between feet)
Reps: 12
3
sets
Calf Raise
Reps: 20
3
sets
Thursday — Push B (Shoulders Focus)
3 sets each · RIR 3-4 · rest 2 min
Dumbbell Overhead Press
Reps: 8-10
3
sets
Lateral Raise
Reps: 15
4
sets
Front Raise
Reps: 12
2
sets
Incline Dumbbell Press
Reps: 10
3
sets
Dips off bench
Reps: 10-12
3
sets
Tricep Overhead Extension
Reps: 12
3
sets
Friday — Pull B (Arms Focus)
3 sets each · RIR 3-4 · rest 90 sec
One-Arm Dumbbell Row
Reps: 10 each
3
sets
Dumbbell Bicep Curl
Reps: 10-12
3
sets
Hammer Curl
Reps: 12
3
sets
Concentration Curl
Reps: 12 each
3
sets
Dumbbell Rear Delt Fly
Reps: 15
3
sets
Pre-Workout Warm-Up
Every session, before touching weight · 8-12 minutes
1. Light Cardio
Walk briskly, jog in place, jump rope, or jumping jacks. Raise core temperature and get blood moving. Slightly warm, not tired.
3-5
min
2. Shoulder Circles
Arms straight out to sides. Slow large circles forward 30 sec, then backward 30 sec. Mobilizes the shoulder capsule before any pressing or pulling.
1
min
3. Arm Cross-Body Swings
Feet shoulder-width. Swing both arms across chest and back out wide. Loose and controlled. Opens chest and rear delts.
30
sec
4. Hip Circles
Hands on hips, feet shoulder-width. Large slow circles - 30 sec each direction. Essential before legs day, good every day.
1
min
5. Bodyweight Squat (slow)
No weight. Full depth. Pause 1 second at the bottom. Wakes up hips, knees, ankles. Do every day, not just legs.
10
reps
6. Glute Bridge
On back, feet flat, drive hips up and squeeze glutes hard at top. Activates glutes before any lower body or hip hinge work. Do every day.
15
reps
7. Dead Bug
On back, arms straight up, knees at 90°. Slowly lower opposite arm and leg toward the floor while keeping lower back pressed flat. Core activation and spine prep.
8
each side
8. Band Pull-Apart or DB Rear Delt Warm-Up
No band? Hold one light DB in each hand, arms in front, pull apart horizontally squeezing shoulder blades. Prepares rotator cuff before pressing and pulling.
15
reps
9. Exercise-Specific Warm-Up Sets Before your first working set of any exercise, do 1-2 warm-up sets with very light weight (30-40% of working weight) for 10-12 reps. Not counted as working sets. Always.
Flexibility & Stretching
Throughout the week · NOT before lifting (static stretching pre-training reduces power)
Every Day · Morning or Evening · 10 minutes
1. Doorway Chest Stretch
Stand in doorway, arms at 90°, forearms on the frame. Lean forward gently until chest opens. Switch arm height (low, mid, high) for 20 sec each. Critical for anyone who presses a lot.
60
sec
2. Cross-Body Shoulder Stretch
Pull one arm across chest with the other hand. Hold at point of tension. Don't shrug the shoulder up.
30
sec each
3. Overhead Tricep Stretch
Raise one arm, bend elbow, drop hand behind head. Use other hand to gently press elbow back. Hold.
30
sec each
4. Standing Hip Flexor Stretch
Step one foot forward into a lunge. Drop back knee to floor. Drive hips forward gently. Squeeze the glute of the back leg. Most important stretch in the program - sitting tightens hip flexors constantly.
Most important stretch
45
sec each
5. Figure-4 Glute Stretch
On back. Cross one ankle over opposite knee. Gently pull the uncrossed leg toward chest. Feel it in the glute and piriformis.
45
sec each
6. Cat-Cow
On hands and knees. Inhale as you drop belly and lift head (cow). Exhale as you round spine and tuck chin (cat). Slow. Spinal mobility and lower back decompression.
10
slow reps
Mon + Thu (Push Days) · After Training · 8 min
7. Pec Minor Stretch (Wall Angel)
Back flat against wall. Arms at 90° bent, back of hands on wall. Slowly slide arms up overhead and back down keeping contact. Releases the pec minor that pulls shoulders forward.
10
reps
8. Sleeper Stretch
On side, bottom arm extended out. Bend that elbow to 90°. With top hand, gently push bottom wrist toward floor. Rotator cuff posterior capsule stretch. Very important for shoulder health with heavy pressing.
45
sec each
9. Child's Pose with Side Reach
From child's pose, walk both hands to one side and hold. Stretches lats and thoracic spine. Alternate sides.
30
sec each
Tue + Fri (Pull Days) · After Training · 8 min
10. Bicep Wall Stretch
Stand beside a wall. Place palm flat on wall at shoulder height, thumb pointing up. Slowly turn body away from wall until you feel the bicep and forearm stretch. Hold.
45
sec each
11. Lat Stretch (hanging or kneeling)
Hang from a bar and let body decompress. No bar? Kneel, place one hand on bench, sit hips back and stretch that side lat. Feel the pull from armpit to hip.
45
sec each
12. Thoracic Extension over Bench
Sit in front of bench. Place middle of back on the edge of seat. Let arms go overhead and head drop back. Opens thoracic spine. Counters the rounding that rows and curls cause.
60
sec
Wed (Legs Day) · After Training · 10 min
13. Standing Quad Stretch
On one leg, pull other foot to glute. Knees together. Hold a wall if needed. Squeeze the standing glute.
45
sec each
14. Seated Hamstring Stretch
On floor, one leg extended, one bent in. Reach toward extended foot keeping back as flat as possible. Don't round aggressively - hinge at the hip.
60
sec each
15. Pigeon Pose (or Figure-4 on floor)
From hands and knees, bring one shin forward parallel to body (pigeon) or do figure-4 flat on floor. Deepest glute and hip opener. Breathe into the tightness.
60
sec each
16. Calf Stretch against Wall
Ball of foot against wall, heel on floor, lean in. Full calf and Achilles stretch. After heavy calf raises this is essential to prevent tightening.
45
sec each
17. Kneeling Hip Flexor Stretch
Same as the daily hip flexor stretch but hold longer. After squats and split squats, hip flexors need extra attention.
60
sec each
Weekend · Active Recovery · 15-20 min
Full Body Slow Stretch Go through all of the above in sequence at a comfortable pace. No rushing. Then add the three stretches below.
18. Spinal Twist
On back. Pull one knee to chest then drop it across body keeping shoulders flat. Look the opposite direction. Full spinal rotation decompression.
45
sec each
19. Neck Rolls
Slow, controlled half circles ear to ear. Never full circles back. Releases tension that builds up from looking down at phones and benching.
1
min
20. Deep Breathing / Diaphragm Reset
Lie flat. One hand on chest, one on belly. Breathe so only the belly hand rises. 4 sec in through nose, hold 2, out 6 through mouth. Resets nervous system, reduces cortisol, improves recovery.
2
min
Summary Schedule
DayStretching
Mon Push stretches after + daily 10 min
Tue Pull stretches after + daily 10 min
Wed Legs stretches after + daily 10 min
Thu Push stretches after + daily 10 min
Fri Pull stretches after + daily 10 min
Sat or Sun 15-20 min full body active recovery