Strength
Renaissance Hypertrophy
Renaissance Periodization 5-day hypertrophy. Volume progresses week-over-week (MEV → MRV) with a deload every 4–6 weeks. Advanced. Five days a week, about 70 minutes a session.
- Days per week
- 5
- Session length
- About 70 min
- Level
- Advanced
- Focus
- Hypertrophy
What it takes
You will need five sessions a week of roughly 70 minutes, plus a warm-up.
Your week
Rest or walk on the other two days. Spread the sessions out if you can, so the same muscles get a day off in between.
- Day 1: Chest / Back (about 75 min)
- Day 2: Lower Quad (about 70 min)
- Day 3: Shoulders / Arms (about 70 min)
- Day 4: Lower Posterior (about 70 min)
- Day 5: Chest / Back / Arms (about 65 min)
Chest / Back
| Exercise | Sets × reps | Rest |
|---|---|---|
| Incline Barbell Bench Press | 3 × 8–10 at RPE 7–8 | 2½ min |
| Pendlay Row | 3 × 6–8 at RPE 7–8 | 2½ min |
| Dumbbell Bench Press | 3 × 10–12 | 90 s |
| Chest-Supported Dumbbell Row | 3 × 10–12 | 90 s |
| Cable Chest Fly | 2 × 12–15 | 1 min |
Lower, Quad focus
| Exercise | Sets × reps | Rest |
|---|---|---|
| Back Squat | 3 × 6–8 at RPE 7–8 | 3 min |
| Leg Press | 3 × 10–12 | 2 min |
| Leg Extension | 3 × 12–15 | 1 min |
| Bulgarian Split Squat | 2 × 10–12 each | 90 s |
| Standing Calf Raise | 4 × 10–15 | 1 min |
Shoulders / Arms
| Exercise | Sets × reps | Rest |
|---|---|---|
| Seated Dumbbell Shoulder Press | 3 × 8–10 at RPE 7–8 | 2 min |
| Dumbbell Lateral Raise | 4 × 12–15 | 1 min |
| Rear Delt Fly | 3 × 12–15 | 1 min |
| Preacher Curl | 3 × 10–12 | 1 min |
| Hammer Curl | 2 × 12–15 | 1 min |
| Rope Triceps Pressdown | 3 × 12–15 | 1 min |
Lower, Posterior focus
| Exercise | Sets × reps | Rest |
|---|---|---|
| Romanian Deadlift | 3 × 6–8 at RPE 7–8 | 2½ min |
| Lying Leg Curl | 3 × 10–12 | 90 s |
| Barbell Hip Thrust | 3 × 8–10 | 2 min |
| Good Morning | 2 × 8–10 | 90 s |
| Seated Calf Raise | 4 × 15–20 | 1 min |
Chest / Back / Arms (pump)
| Exercise | Sets × reps | Rest |
|---|---|---|
| Dumbbell Bench Press | 3 × 10–12 | 90 s |
| Lat Pulldown | 3 × 10–12 | 90 s |
| Cable Chest Fly | 3 × 12–15 | 1 min |
| Seated Cable Row | 3 × 12–15 | 1 min |
| Cable Curl | 3 × 12–15 | 1 min |
| Overhead Rope Triceps Extension | 3 × 12–15 | 1 min |
Adding weight
Where an exercise has a rep range, like 6–8, stay at the same weight until you hit the top of the range on every set. Then add the smallest jump you can and build back up from the bottom.
Jumps of 1–2.5 kg on upper-body lifts and 2.5–5 kg on lower-body lifts are plenty. Bigger jumps stall sooner.
Making it fit
- Plan a lighter week every four to six weeks: same exercises, about half the sets, lighter loads.
- Keep the first exercise of each day sacred. The ones after it can flex with how you feel.
