What Will I Learn?<\/p>\nToggle<\/span>
- RTS Generalized Intermediate Program Overview<\/a><\/li>
- RTS Generalized Intermediate Program Spreadsheet<\/a><\/li><\/ul><\/nav><\/div>\n
<\/span>RTS Generalized Intermediate Program Overview<\/span><\/h2>\n
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The RTS Generalized Intermediate Program is characterized by nine weeks of training. The most surprising thing about this training program<\/a> is that no week is the same as the previous one. Multiple variations are made in the training program as it progresses through nine weeks.<\/p>\n
The underlying concept of the RTS Generalized Intermediate Program<\/a> is based on progressive overload. As you progress through the weeks, you switch from training with medium weights at a higher volume to training with heavy weights at medium volumes. The RTS program requires you to proceed with heavier weights over the weeks performing lower number of reps subsequently.<\/p>\n
While following the RTS Powerlifting Program<\/a>, you train your competition lifts early in the week for the majority of the program. This is done owing to the fact that you are more energetic after going through the rest-oriented weekends. As you proceed through the week, your body tends to get fatigued and therefore you train your primary “assistance” exercises including the pause squats and deficit deadlifts in the week’s latter half. The competition lifts in the week’s latter half thereby get preceded.<\/p>\n
When it comes to performing the competition lifts and main assistance movements, they are performed for no more than 5-6 reps. On the contrary, the supplemental movements are performed with a 5-6 rep range or even higher. This is done because the competition lifts and their main assistance movements are targeted towards building movement-specific strength<\/a>. On the other hand, the supplemental movements basically aim at promoting general strength and hypertrophy.<\/p>\n
<\/span>RTS Generalized Intermediate Program Spreadsheet<\/strong><\/span><\/h2>\n
Now since you have got a basic idea about how the RTS Generalized Intermediate Program works, it’s time to know about its practical application. The Google Sheet presented here will do the same for you. You can also use this spreadsheet as a handy template that you can carry with yourself to your training sessions.<\/p>\n
Thanks to u\/MagnesiumCarbonate<\/a> for creating this awesome spreadsheet<\/p>\n\n\n\n
\nDownload<\/a><\/div>\n<\/div>\n\n\n\nThe in-built calculator of this excel sheet determines the ideal weight that you should train with. On one hand, it helps in eliminating confusion and on the other hand it lets you know about the weights that would be adequately challenging to your muscles.<\/p>\n
Related:<\/strong><\/em><\/p>\n
Bulgarian Method Program<\/a>
Benching the Monolith Program<\/a>
Building the Monolith Program<\/a>
Candito 10 or 14 Week Advanced Deadlift Program Spreadsheet<\/a>
Extended Russian Power Routine Spreadsheet<\/a>
Sheiko Program Spreadsheets & Templates<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"
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