Uses RPE (Rate of Perceived Exertion) and MV/MEV/MAV volume landmarks. 📝 Key Features
📍 Ensure you are eating in a slight caloric surplus to get the best results from this high-volume program.
Each muscle group is hit multiple times per week. RP Male Physique 4 Day Full Body v2.xlsx
Choose movements that don't cause joint pain. Log Reps: Fill in your performance for every set.
Input your estimated 10-rep maxes for key lifts. Uses RPE (Rate of Perceived Exertion) and MV/MEV/MAV
Use the feedback columns to determine next week's load.
Progress through the 4–6 week block until the deload. RP Male Physique 4 Day Full Body v2.xlsx
Automatically calculates weekly set totals. 🚀 How to Use the Spreadsheet