RP Hypertrophy volume that ramps.

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 RIR 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
• RIR (reps-in-reserve) targets per block
• 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
• RP MPT Adv 6-Day Full Body
• RP MPT NI 5-Day Full Body
• RP MPT NI 6-Day Chest & Back
• RP MPT Adv 6-Day Arms & Shoulders
• RP MPT Adv 6-Day Arms & Delts

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

1. Install LiftLab free from Google PlayLiftLab is an Android app. Download it from Google Play — no account or sign-up needed.
2. Open the Programs tab and browse the catalogThe online program library lives inside the app.
3. Download the RP Hypertrophy planIt's added to your app as a fully editable copy.
4. Enter your maxes or starting weightsSet the rounding increment per exercise so weights land on real plates.
5. TrainLog sets with the rest timer running; your progression, history, and PRs update automatically.

RP Hypertrophy FAQ