Original starter · 6 weeks

RIR Hypertrophy Mesocycle

A six-day mesocycle that adds sets each week and trims reps in reserve from three to zero before a full deload.

6weeks

6days a week

36sessions

528working sets

Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.

How the block progresses

Measured from the prescriptions below, week 1 against week 6.

Measure	Week 1	Week 6	Change
Working sets	72	72	+0%
Total reps	762	762	+0%
Reps per set	10.6	10.6	+0%
Average RPE	7.0	7.2	+3%

Week 1

DAY 1 - MON - PUSH A

Exercise	Sets × reps	Effort / load	Rest
Bench Press	3 × 8	RPE 7	02:30
Dumbbell Shoulder Press	3 × 10	RPE 7	01:30
Cable Fly	3 × 12	RPE 7	01:00
Triceps Pushdown	3 × 12	RPE 7	01:00

DAY 2 - TUE - PULL A

Exercise	Sets × reps	Effort / load	Rest
Barbell Row	3 × 8	RPE 7	02:00
Lat Pulldown	3 × 10	RPE 7	01:30
Dumbbell Reverse Fly	3 × 12	RPE 7	01:00
Barbell Curl	3 × 10	RPE 7	01:00

DAY 3 - WED - LEGS A

Exercise	Sets × reps	Effort / load	Rest
Back Squat	3 × 8	RPE 7	03:00
Romanian Deadlift	3 × 10	RPE 7	02:00
Leg Extension	3 × 12	RPE 7	01:00
Standing Calf Raise	3 × 12	RPE 7	01:00

DAY 4 - THU - PUSH B

Exercise	Sets × reps	Effort / load	Rest
Incline Bench Press	3 × 8	RPE 7	02:30
Machine Chest Press	3 × 10	RPE 7	01:30
Lateral Raise	3 × 12	RPE 7	01:00
Overhead Triceps Extension	3 × 12	RPE 7	01:00

DAY 5 - FRI - PULL B

Exercise	Sets × reps	Effort / load	Rest
Pull-Up	3 × 10	RPE 7	02:00
Seated Cable Row	3 × 10	RPE 7	01:30
Face Pull	3 × 12	RPE 7	01:00
Hammer Curl	3 × 12	RPE 7	01:00

DAY 6 - SAT - LEGS B

Exercise	Sets × reps	Effort / load	Rest
Hack Squat	3 × 10	RPE 7	02:00
Hip Thrust	3 × 10	RPE 7	01:30
Leg Curl	3 × 12	RPE 7	01:00
Seated Calf Raise	3 × 12	RPE 7	01:00

Week 2

DAY 1 - MON - PUSH A

Exercise	Sets × reps	Effort / load	Rest
Bench Press	3 × 8	RPE 7.5	02:30
Dumbbell Shoulder Press	3 × 10	RPE 7.5	01:30
Cable Fly	3 × 12	RPE 8	01:00
Triceps Pushdown	3 × 12	RPE 8	01:00

DAY 2 - TUE - PULL A

Exercise	Sets × reps	Effort / load	Rest
Barbell Row	3 × 8	RPE 7.5	02:00
Lat Pulldown	3 × 10	RPE 7.5	01:30
Dumbbell Reverse Fly	3 × 12	RPE 8	01:00
Barbell Curl	3 × 10	RPE 7.5	01:00

DAY 3 - WED - LEGS A

Exercise	Sets × reps	Effort / load	Rest
Back Squat	3 × 8	RPE 7.5	03:00
Romanian Deadlift	3 × 10	RPE 7.5	02:00
Leg Extension	3 × 12	RPE 8	01:00
Standing Calf Raise	3 × 12	RPE 8	01:00

DAY 4 - THU - PUSH B

Exercise	Sets × reps	Effort / load	Rest
Incline Bench Press	3 × 8	RPE 7.5	02:30
Machine Chest Press	3 × 10	RPE 7.5	01:30
Lateral Raise	3 × 12	RPE 8	01:00
Overhead Triceps Extension	3 × 12	RPE 8	01:00

DAY 5 - FRI - PULL B

Exercise	Sets × reps	Effort / load	Rest
Pull-Up	3 × 10	RPE 7.5	02:00
Seated Cable Row	3 × 10	RPE 7.5	01:30
Face Pull	3 × 12	RPE 8	01:00
Hammer Curl	3 × 12	RPE 8	01:00

DAY 6 - SAT - LEGS B

Exercise	Sets × reps	Effort / load	Rest
Hack Squat	3 × 10	RPE 7.5	02:00
Hip Thrust	3 × 10	RPE 7.5	01:30
Leg Curl	3 × 12	RPE 8	01:00
Seated Calf Raise	3 × 12	RPE 8	01:00

Week 3

DAY 1 - MON - PUSH A

Exercise	Sets × reps	Effort / load	Rest
Bench Press	4 × 8	RPE 8	02:30
Dumbbell Shoulder Press	4 × 10	RPE 8	01:30
Cable Fly	4 × 12	RPE 8.5	01:00
Triceps Pushdown	4 × 12	RPE 8.5	01:00

DAY 2 - TUE - PULL A

Exercise	Sets × reps	Effort / load	Rest
Barbell Row	4 × 8	RPE 8	02:00
Lat Pulldown	4 × 10	RPE 8	01:30
Dumbbell Reverse Fly	4 × 12	RPE 8.5	01:00
Barbell Curl	4 × 10	RPE 8	01:00

DAY 3 - WED - LEGS A

Exercise	Sets × reps	Effort / load	Rest
Back Squat	4 × 8	RPE 8	03:00
Romanian Deadlift	4 × 10	RPE 8	02:00
Leg Extension	4 × 12	RPE 8.5	01:00
Standing Calf Raise	4 × 12	RPE 8.5	01:00

DAY 4 - THU - PUSH B

Exercise	Sets × reps	Effort / load	Rest
Incline Bench Press	4 × 8	RPE 8	02:30
Machine Chest Press	4 × 10	RPE 8	01:30
Lateral Raise	4 × 12	RPE 8.5	01:00
Overhead Triceps Extension	4 × 12	RPE 8.5	01:00

DAY 5 - FRI - PULL B

Exercise	Sets × reps	Effort / load	Rest
Pull-Up	4 × 10	RPE 8	02:00
Seated Cable Row	4 × 10	RPE 8	01:30
Face Pull	4 × 12	RPE 8.5	01:00
Hammer Curl	4 × 12	RPE 8.5	01:00

DAY 6 - SAT - LEGS B

Exercise	Sets × reps	Effort / load	Rest
Hack Squat	4 × 10	RPE 8	02:00
Hip Thrust	4 × 10	RPE 8	01:30
Leg Curl	4 × 12	RPE 8.5	01:00
Seated Calf Raise	4 × 12	RPE 8.5	01:00

Week 4

DAY 1 - MON - PUSH A

Exercise	Sets × reps	Effort / load	Rest
Bench Press	4 × 8	RPE 8.5	02:30
Dumbbell Shoulder Press	4 × 10	RPE 8.5	01:30
Cable Fly	4 × 12	RPE 9	01:00
Triceps Pushdown	4 × 12	RPE 9	01:00

DAY 2 - TUE - PULL A

Exercise	Sets × reps	Effort / load	Rest
Barbell Row	4 × 8	RPE 8.5	02:00
Lat Pulldown	4 × 10	RPE 8.5	01:30
Dumbbell Reverse Fly	4 × 12	RPE 9	01:00
Barbell Curl	4 × 10	RPE 8.5	01:00

DAY 3 - WED - LEGS A

Exercise	Sets × reps	Effort / load	Rest
Back Squat	4 × 8	RPE 8.5	03:00
Romanian Deadlift	4 × 10	RPE 8.5	02:00
Leg Extension	4 × 12	RPE 9	01:00
Standing Calf Raise	4 × 12	RPE 9	01:00

DAY 4 - THU - PUSH B

Exercise	Sets × reps	Effort / load	Rest
Incline Bench Press	4 × 8	RPE 8.5	02:30
Machine Chest Press	4 × 10	RPE 8.5	01:30
Lateral Raise	4 × 12	RPE 9	01:00
Overhead Triceps Extension	4 × 12	RPE 9	01:00

DAY 5 - FRI - PULL B

Exercise	Sets × reps	Effort / load	Rest
Pull-Up	4 × 10	RPE 8.5	02:00
Seated Cable Row	4 × 10	RPE 8.5	01:30
Face Pull	4 × 12	RPE 9	01:00
Hammer Curl	4 × 12	RPE 9	01:00

DAY 6 - SAT - LEGS B

Exercise	Sets × reps	Effort / load	Rest
Hack Squat	4 × 10	RPE 8.5	02:00
Hip Thrust	4 × 10	RPE 8.5	01:30
Leg Curl	4 × 12	RPE 9	01:00
Seated Calf Raise	4 × 12	RPE 9	01:00

Week 5

DAY 1 - MON - PUSH A

Exercise	Sets × reps	Effort / load	Rest
Bench Press	5 × 8	RPE 9	02:30
Dumbbell Shoulder Press	5 × 10	RPE 9	01:30
Cable Fly	5 × 12	RPE 9.5	01:00
Triceps Pushdown	5 × 12	RPE 9.5	01:00

DAY 2 - TUE - PULL A

Exercise	Sets × reps	Effort / load	Rest
Barbell Row	5 × 8	RPE 9	02:00
Lat Pulldown	5 × 10	RPE 9	01:30
Dumbbell Reverse Fly	5 × 12	RPE 9.5	01:00
Barbell Curl	5 × 10	RPE 9	01:00

DAY 3 - WED - LEGS A

Exercise	Sets × reps	Effort / load	Rest
Back Squat	5 × 8	RPE 9	03:00
Romanian Deadlift	5 × 10	RPE 9	02:00
Leg Extension	5 × 12	RPE 9.5	01:00
Standing Calf Raise	5 × 12	RPE 9.5	01:00

DAY 4 - THU - PUSH B

Exercise	Sets × reps	Effort / load	Rest
Incline Bench Press	5 × 8	RPE 9	02:30
Machine Chest Press	5 × 10	RPE 9	01:30
Lateral Raise	5 × 12	RPE 9.5	01:00
Overhead Triceps Extension	5 × 12	RPE 9.5	01:00

DAY 5 - FRI - PULL B

Exercise	Sets × reps	Effort / load	Rest
Pull-Up	5 × 10	RPE 9	02:00
Seated Cable Row	5 × 10	RPE 9	01:30
Face Pull	5 × 12	RPE 9.5	01:00
Hammer Curl	5 × 12	RPE 9.5	01:00

DAY 6 - SAT - LEGS B

Exercise	Sets × reps	Effort / load	Rest
Hack Squat	5 × 10	RPE 9	02:00
Hip Thrust	5 × 10	RPE 9	01:30
Leg Curl	5 × 12	RPE 9.5	01:00
Seated Calf Raise	5 × 12	RPE 9.5	01:00

Week 6

DAY 1 - MON - PUSH A

Exercise	Sets × reps	Effort / load	Rest
Bench Press	3 × 8	RPE 7	02:30
Dumbbell Shoulder Press	3 × 10	RPE 7	01:30
Cable Fly	3 × 12	RPE 7.5	01:00
Triceps Pushdown	3 × 12	RPE 7.5	01:00

DAY 2 - TUE - PULL A

Exercise	Sets × reps	Effort / load	Rest
Barbell Row	3 × 8	RPE 7	02:00
Lat Pulldown	3 × 10	RPE 7	01:30
Dumbbell Reverse Fly	3 × 12	RPE 7.5	01:00
Barbell Curl	3 × 10	RPE 7	01:00

DAY 3 - WED - LEGS A

Exercise	Sets × reps	Effort / load	Rest
Back Squat	3 × 8	RPE 7	03:00
Romanian Deadlift	3 × 10	RPE 7	02:00
Leg Extension	3 × 12	RPE 7.5	01:00
Standing Calf Raise	3 × 12	RPE 7.5	01:00

DAY 4 - THU - PUSH B

Exercise	Sets × reps	Effort / load	Rest
Incline Bench Press	3 × 8	RPE 7	02:30
Machine Chest Press	3 × 10	RPE 7	01:30
Lateral Raise	3 × 12	RPE 7.5	01:00
Overhead Triceps Extension	3 × 12	RPE 7.5	01:00

DAY 5 - FRI - PULL B

Exercise	Sets × reps	Effort / load	Rest
Pull-Up	3 × 10	RPE 7	02:00
Seated Cable Row	3 × 10	RPE 7	01:30
Face Pull	3 × 12	RPE 7.5	01:00
Hammer Curl	3 × 12	RPE 7.5	01:00

DAY 6 - SAT - LEGS B

Exercise	Sets × reps	Effort / load	Rest
Hack Squat	3 × 10	RPE 7	02:00
Hip Thrust	3 × 10	RPE 7	01:30
Leg Curl	3 × 12	RPE 7.5	01:00
Seated Calf Raise	3 × 12	RPE 7.5	01:00