[rp Mpt Novice-intermediate] 5x - Arms&delts.xlsx ⚡

The 5x frequency generally follows an logic but is heavily skewed to ensure arms and shoulders are fresh.

The program operates on a divided into three distinct mesocycles: two 4-week hypertrophy blocks and one final 2-week "resensitization" phase, each followed by a mandatory deload week. [RP MPT Novice-Intermediate] 5x - Arms&Delts.xlsx

: You will typically have dedicated days where isolation work for the arms and lateral/rear delts comes first in the session, rather than as an afterthought to compound movements. The 5x frequency generally follows an logic but

: While the program hits the entire body, it intentionally scales back the volume for chest, back, and legs to "maintenance" levels. This allows your recovery resources to be diverted heavily toward high-frequency and high-volume work for the biceps, triceps, and deltoids . : While the program hits the entire body,

: Most muscle groups are hit directly 2–3 times a week, with the arms and delts often seeing frequency as high as 4–5 times a week depending on the specific variation selected. Core Components

: Instead of fixed rep counts, the template uses an RIR-based progression . You typically start at 3 RIR (stopping 3 reps before failure) in Week 1 and progress to 0 RIR (absolute failure) by the end of the mesocycle.