RP Male Physique Template
RP Male Physique Template is a 5-day hypertrophy training approach focused on muscle building. Use it as a starting point for organizing and tracking consistent training.
What is the RP Male Physique Template?
RP Male Physique Template is a 5-day hypertrophy training approach focused on muscle building. Use it as a starting point for organizing and tracking consistent training. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Press — 3–4 sets
- Incline Press — 3 sets
- Pulldown — 3–4 sets
- Row — 3–4 sets
- Rear Delts — 2–3 sets
Use moderate-to-high hypertrophy volume and track performance across the mesocycle.
- Overhead Press — 3 sets
- Lateral Raise — 4 sets
- Curl — 3–4 sets
- Triceps Extension — 3–4 sets
- Rear Delts — 2–3 sets
Prioritize target-muscle stimulus and keep technique consistent.
- Squat or Hack Squat — 3–4 sets
- Romanian Deadlift — 3 sets
- Leg Press — 3 sets
- Leg Curl — 3 sets
- Calves — 4 sets
Adjust volume to recovery and progression rather than chasing fatigue.
- Bench or Incline Press — 3 sets
- Row — 3–4 sets
- Pulldown — 3 sets
- Lateral Raise — 3 sets
- Arms — 2–3 sets each
Use a balanced upper-body session to reinforce weekly frequency.
- Squat Variation — 3 sets
- Hip Hinge — 3 sets
- Leg Extension — 3 sets
- Leg Curl — 3 sets
- Weak Point Work — 2–4 sets
RP-style volume should be adjusted according to stimulus, fatigue and recovery.
How to use it
- Main movement patterns
- Hypertrophy-focused work
- Accessory exercises
- Manage weekly volume
Who it is for
People seeking a structured hypertrophy routine with a clear weekly schedule.
Goal
Muscle building
Progression
Renaissance Periodization programming generally uses planned volume, rep progression and fatigue management within mesocycles, with volume adjusted according to individual response.
Accuracy note
This is a high-level Gym Log template inspired by RP hypertrophy principles, not a reproduction of a specific paid RP male physique template.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about RP Male Physique Template
How many days per week is the RP Male Physique Template?
This Gym Log listing is organized as a 5-day-per-week program.
Who is the RP Male Physique Template for?
People seeking a structured hypertrophy routine with a clear weekly schedule.
Can I track the RP Male Physique Template in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.