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Renaissance Periodization - Full Body Hypertrophy
by alvnestrlla
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Starting TM is 90% of 1RM.
Workouts
Chest Focused Upper
Incline Dumbbell Bench Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE7
0
45 sec
2
@RPE7
0
45 sec
Incline Dumbbell Bench Press
2 sets
Start
in App
High Cable Flye
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE7
0
45 sec
2
@RPE7
0
45 sec
High Cable Flye
2 sets
Start
in App
Flat Dumbbell Bench Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE7
5
45 sec
2
@RPE7
5
45 sec
Flat Dumbbell Bench Press
2 sets
Start
in App
lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE7
0
45 sec
2
@RPE7
0
45 sec
3
@RPE7
0
45 sec
4
@RPE7
0
45 sec
lateral raise
4 sets
Start
in App
seated cable row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE7
0
45 sec
2
@RPE7
0
45 sec
seated cable row
2 sets
Start
in App
Quad Focused Lower
leg curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE7
0
45 sec
2
@RPE7
0
45 sec
3
@RPE7
0
45 sec
leg curl
3 sets
Start
in App
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE7
0
120 sec
2
@RPE7
0
120 sec
3
@RPE7
0
120 sec
squat
3 sets
Start
in App
leg press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE7
0
45 sec
2
@RPE7
0
45 sec
3
@RPE7
0
45 sec
leg press
3 sets
Start
in App
calf raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE7
0
45 sec
2
@RPE7
0
45 sec
3
@RPE7
0
45 sec
calf raise
3 sets
Start
in App
Cable crunch
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE7
0
45 sec
2
@RPE7
0
45 sec
3
@RPE7
0
45 sec
Cable crunch
3 sets
Start
in App
Arms Focused Upper
overhead triceps extensions
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
@RPE7
0
45 sec
2
@RPE7
0
45 sec
3
@RPE7
0
45 sec
overhead triceps extensions
3 sets
Start
in App
Workout 4
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
bench press
1 sets
Start
in App