[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.

: 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 [RP MPT Novice-Intermediate] 5x - Arms&Delts.xlsx

The is a specialized 5-day hypertrophy program from Renaissance Periodization (RP) designed for lifters who want to prioritize upper-body aesthetics while maintaining other muscle groups. Program Philosophy & Mechanics The 5x frequency generally follows an logic but

: 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. Program Philosophy & Mechanics : You will typically

: 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 .