P365 Hypertrophy Block
20-Week Muscle Development Mesocycle
How this block works: Three six-week training waves separated by two deload weeks. Same session structure across all waves (Lower 1, Upper 1, Lower 2, Upper 2). Exercise implementation changes between waves to shift mechanical tension angles and recruit different motor unit populations.
Effort ceilings are not conservative programming. They're what keeps the volume prescription productive across all six weeks. Weeks 1-3 at RIR 2 on primary. Week 4 at RIR 1-2. Accessories always RIR 1-2. Grinding past ceilings in Week 1 is why lifters feel great in Week 1 and compromised by Week 4.
No Calibrated Max calculator here. Working weights come from your own honest self-assessment at 3-4 RIR in the 8-12 rep range on primary compound movements. A set of 10 at RIR 6 means you're too light. A set of 10 at RIR 0 means you were too heavy.
20-Week Structure
| Weeks | Phase | Purpose |
|---|---|---|
| 1-6 | Wave 1 | Establish movement patterns, MEV to MRV accumulation |
| 7 | Deload 1 | Recovery + Wave 2 exercise familiarization |
| 8-13 | Wave 2 | Higher baseline volume, new exercise variations |
| 14 | Deload 2 | Recovery + Wave 3 exercise familiarization |
| 15-20 | Wave 3 | Peak baseline volume, final exercise variations |
Six-Week Wave Progression (Same Each Wave)
| Week | Volume | Primary RIR | Feel |
|---|---|---|---|
| 1 | MEV | 3-4 | Easy (correct) |
| 2 | MEV | 3 | Manageable |
| 3 | Above MEV | 2-3 | Real work |
| 4 | MRV (peak) | 1-2 | Most demanding |
| 5 | Reduced accessory | 2 | Maintain primary |
| 6 | Consolidation | 2 | Smooth to deload |