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

: 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

The 5x frequency generally follows an logic but is heavily skewed to ensure arms and shoulders are fresh. [RP MPT Novice-Intermediate] 5x - Arms&Delts.xlsx

: 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. : Most muscle groups are hit directly 2–3

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