7 week hypertrophy template 4 day spreadsheet question

Programming Discussion
1

Hey all,

So the excel spreadsheet for the 4x/wk 7 week hypertrophy template has a set/rep prescription that I found kinda unclear. Can somebody clear this up for me?

For the third lift of each day, the prescription is something like “14-16 reps @ 8 RPE, 3-5 reps”. Is this supposed to read “3-5 sets”, and we’re doing 3-5x14-16? Or are we doing sets of 3-5 reps for 14-16 total reps across all sets?

Also, out of curiosity, do you guys tend to do lever rows or DB presses for the slot that asks you to choose one or the other?

Thanks!

2
  1. The last exercise is myoreps. So you do 14-16 reps (or until you hit RPE 8, you may have to do 20+ reps if you chose a light weight). Then you rest about 20 seconds, and do 5 more reps. Rest 20 seconds, and do you’re next set. You keep going until you only get 3 reps, or until you hit 5 total back off sets.

For example: 16, 5, 4, 3 - done. Or 15, 5, 4, 4, 4, 4 - done.

  1. Personal preference, but I usually do pressing cuz who doesn’t like pressing more?
3

Ah, I missed that in the spreadsheet on my first glance through. Thanks for that!