Workout Routine

Free

Renaissance Periodization - Full Body Hypertrophy

by alvnestrlla

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Starting TM is 90% of 1RM.

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Chest Focused Upper

Incline Dumbbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
0
45 sec
2
@RPE7
0
45 sec

Incline Dumbbell Bench Press

2×0

High Cable Flye

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
0
45 sec
2
@RPE7
0
45 sec

High Cable Flye

2×0

Flat Dumbbell Bench Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
20 lbs
5
45 sec
2
@RPE7
20 lbs
5
45 sec

Flat Dumbbell Bench Press

2×5

lateral raise

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

4×0

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
0
45 sec
2
@RPE7
0
45 sec

seated cable row

2×0

Quad Focused Lower

leg curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
0
45 sec
2
@RPE7
0
45 sec
3
@RPE7
0
45 sec

leg curl

3×0

squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
0
120 sec
2
@RPE7
0
120 sec
3
@RPE7
0
120 sec

squat

3×0

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
0
45 sec
2
@RPE7
0
45 sec
3
@RPE7
0
45 sec

leg press

3×0

calf raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
0
45 sec
2
@RPE7
0
45 sec
3
@RPE7
0
45 sec

calf raise

3×0

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
0
45 sec
2
@RPE7
0
45 sec
3
@RPE7
0
45 sec

Cable crunch

3×0

Arms Focused Upper

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
0
45 sec
2
@RPE7
0
45 sec
3
@RPE7
0
45 sec

overhead triceps extensions

3×0

Workout 4

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1×5