RP Hypertrophy

The program uses three per-muscle-group volume landmarks. Minimum Effective Volume (MEV) is the lowest weekly set count that still produces growth. Maximum Adaptive Volume (MAV) is the volume range that drives the most growth. Maximum Recoverable Volume (MRV) is the ceiling — beyond it you accumulate fatigue faster than you grow. Each muscle group has its own MEV/MAV/MRV ranges.

A mesocycle starts at MEV in week 1 and adds one or two sets per body part per week until you hit MRV — typically weeks 4 or 5. At MRV, recovery and performance break down: sets feel heavier, reps drop, sleep suffers. The next week is a deload at roughly 50% of MEV volume. The deload resets tissue tolerance so the next mesocycle can start at a slightly higher MEV than the last one.

LiftProof tracks weekly set counts per muscle group so you can see your position between MEV and MRV in real time. The program requires honest self-assessment: treating every session as a grind pushes you past MRV without realizing it, which is the most common failure mode. The landmarks are conservative by design.

• Squat→
• Bench Press→
• Deadlift→
• Barbell Row→
• Overhead Press→

1. Day 01

   Day 1 — Chest + Triceps

   Bench Press 3×8-10 · Incline Dumbbell Press 3×10-12 · Cable Fly 3×12-15 · Tricep Pushdown 3×12-15

2. Day 02

   Day 2 — Back + Biceps

   Barbell Row 3×8-10 · Lat Pulldown 3×10-12 · Cable Row 3×10-12 · Dumbbell Curl 3×12-15

3. Day 03

   Day 3 — Quads + Calves

   Squat 3×8-10 · Leg Press 3×10-12 · Leg Extension 3×12-15 · Standing Calf Raise 4×12-15

4. Day 04

   Day 4 — Shoulders + Arms

   Overhead Press 3×8-10 · Lateral Raise 3×12-15 · Face Pull 3×12-15 · Preacher Curl 3×12-15

5. Day 05

   Day 5 — Hamstrings + Glutes

   Romanian Deadlift 3×8-10 · Leg Curl 3×10-12 · Hip Thrust 3×10-12 · Good Morning 3×10-12

• RP Hypertrophy assumes you track set counts and reps in reserve (RIR) accurately. If you cannot estimate whether a set had 2 RIR or 0 RIR, the MEV/MAV/MRV framework has no signal. Spend a few weeks calibrating RIR on individual sets before running a full mesocycle.
• Volume landmarks are individual, not universal. The ranges in the RP materials are starting points — your actual MEV for chest may be 6 sets per week or 12. The only way to find out is to run a mesocycle, note where recovery breaks, and adjust next time.
• The program does not train strength primarily. If your goal is a bigger squat or bench, RP Hypertrophy will build muscle that supports those lifts but it will not peak them. Alternate hypertrophy mesocycles with strength-focused blocks if you care about both outcomes.