Renaissance Hypertrophy

Renaissance Periodization 5-day hypertrophy. Volume progresses week-over-week (MEV → MRV) with a deload every 4-6 weeks. Advanced.

The source app labels this plan as Advanced and places it in Hypertrophy.

5 training days per week: Chest / Back, Lower Quad, Shoulders / Arms, Lower Posterior, Chest / Back / Arms.

• Incline Barbell Bench Press
• Pendlay Row
• Dumbbell Bench Press
• Chest-Supported Dumbbell Row
• Cable Chest Fly
• Back Squat
• Leg Press
• Leg Extension
• Bulgarian Split Squat
• Standing Calf Raise
• Seated Dumbbell Shoulder Press
• Dumbbell Lateral Raise
• Rear Delt Fly
• Preacher Curl
• Hammer Curl
• Rope Triceps Pressdown
• Romanian Deadlift
• Lying Leg Curl

• Chest / Back: 75 min, 5 exercises
• Lower — Quad focus: 70 min, 5 exercises
• Shoulders / Arms: 70 min, 6 exercises
• Lower — Posterior focus: 70 min, 5 exercises
• Chest / Back / Arms (pump): 65 min, 6 exercises

Progress by improving control first, then reps, then load. Keep technique stable before increasing intensity.

Leave at least one easier day after the hardest lower-body or conditioning session when possible.

Use loads you can control, warm up the primary movement patterns, and stop a set when form changes meaningfully.

Beginners can reduce one set per exercise, extend rest periods, or use simpler variations while keeping the weekly rhythm intact.