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7 Week RTS Hypertophy Template
3x Per Week Training
4x Per week Training
7 Week RTS Hypertrophy Template:
RTS's most economical solution for progressing your strength to new levels. Design by the RTS coaching staff this 7 week hypertrophy focused template that adapts with you as you gain strength and size. The template is designed to add size and strength with an emphasis on hypertrophy and adding muscle mass. Training 3 or 4 days per week with low specificity, low intensity, low RPE and high volume work to add muscle mass. The 3x/week template has about 10% reduction in total work. Did you say adapt with me as I progress?
-Have the template loaded into your RTS training log at NO additional cost and the template will evolve to you.
-Exercises will adjust based on your available equipment!
-Target weights will be provided based on the data you enter in the training log for each training session.
-Our TRAC system will help you adjust the training volume based on your specific recovery abilities!
-Exercises that you are not physically able to perform can be blacklisted and substituted to fit your abilities.
All templates will come with a PDF for you to use as you wish. Please allow us 48 hours to process those orders and get your PDF to you. If you would like to take advantage of that programs adaptive ability, then we'll need you to complete the following steps. This process may require some back and forth communications between you and our operations staff. Please allow for a few days after the order for this process to take place prior to your template being loaded into your training log.
1. Complete the purchase of this Adaptive Template!
2. Sign up for a FREE RTS Training log account here:
3. Complete the Athlete Profile in the training log account.
Two things to note here. First, if you have a power rack then you also have squat stands. Second, "belt squat" is the squat where you have weight suspended from a belt around your waist. It is not a barbell squat version.
4. In the order notes, provide us with the date you would like the program to start.
5. In the order notes, provide us with your preferred deadlift stance; conventional or sumo.
6. Execute the training!
Lifters we recommend this template for:
ifters in search for some serious hypertrophy work that will increase some muscle mass.
This unique RTS approach to increasing your hypertrophy will have you bigger and stronger in no time. Sticking with the big heavy compound powerlifts for the main movers you won’t lose ground on your total either. The competition lifts are approached with ramp-up loading protocols approaching 9 RPE with reps ranging from 6 in the early weeks to 4 in the later weeks.
The remainder of the work focuses on exercises targeting muscle groups with ramp-up loading protocols approaching 9 RPE with reps ranging from 12 in early weeks to 8 in later weeks. These exercises have a good amount of variation to them to ensure good stimulus for muscle growth.
Templates are a great way to get solid programming concepts into your training for low cost. RTS's Adaptive Templates go further by leveraging our online systems to get you a template that fits your unique response to a training program. Sign up today!
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