What is RP Hypertrophy?
RP-style hypertrophy training organises growth into mesocycles that ramp volume from a low starting point up toward your maximum recoverable volume, week by week, while you train at prescribed RIR (reps in reserve) targets — then deload before the next block.
LiftLab tracks the set ramp, the effort targets, and the deload timing across the whole mesocycle, so you always know how many sets to do this week and how hard each should feel.
How LiftLab runs RP Hypertrophy
- Adaptive set ramps week to week
- RPE effort targets for your working sets
- Scheduled deload weeks
- Per-muscle volume tracking
- Plate-rounded weights and a built-in rest timer
RP Hypertrophy variants in the catalog
Download any of these from the in-app program catalog and just enter your numbers:
- RP Full Body — 5-Day Advanced
- RP Full Body — 6-Day Advanced
- RP Full Body — 5-Day
- RP Chest & Back — 6-Day
- RP Arms & Shoulders — 6-Day
- RP Arms & Delts — 6-Day
Who it's for
Hypertrophy-focused lifters who want structured, progressive volume blocks instead of doing the same sets every week.
How to get RP Hypertrophy in LiftLab
- Install LiftLab freeLiftLab is an app for Android and iPhone. Download it from Google Play or the App Store — no account or sign-up needed.
- Open the Programs tab and browse the catalogThe online program library lives inside the app.
- Download the RP Hypertrophy planIt's added to your app as a fully editable copy.
- Enter your maxes or starting weightsSet the rounding increment per exercise so weights land on real plates.
- TrainLog sets with the rest timer running; your progression, history, and PRs update automatically.
RP Hypertrophy FAQ
Do I need the LiftLab app for these hypertrophy programs?
Yes. LiftLab is a free app for Android and iPhone. Install it from Google Play or the App Store and download a plan from the in-app catalog.
Which hypertrophy blocks are included?
Full Body 5-Day and 6-Day blocks, 5-Day and 6-Day MPT splits, and specialised Arms & Shoulders / Arms & Delts blocks.
Is it free?
Yes — the app and the plans are free, with no account required.
Core tracking and program building are free without an account. Optional Premium adds cloud sync, progress photos, reports and longer progress views. Compare free and Premium.