16 Week RTS MASS Accumulation Template

16 Week RTS MASS Accumulation Template

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16 Week RTS MASS Accumulation Template:

RTS's most economical solution for progressing your strength to new levels. Designed by the RTS coaching staff this 16-week template adapts with you as you gain mass, strength, and peak for a meet. It comes in a 3x/week or 4x/week option, with the 3x/week option having about a slight reduction in total work. Did you say it adapts with me as I progress?

ADAPTIVE Template:
-Have the template loaded into your RTS training log at NO additional cost and the template will evolve for 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 program's adaptive ability, then we'll need you to complete the following steps. This process may require some back-and-forth communication 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: https://www.reactivetrainingsystems.com/Authentication/LoginPage

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:
Serious lifters with some training experience.  

Template Overview:

This 16-week program is designed to help you build muscle and peak for competition by working through a variety of rep ranges, volumes, and exercises. Not only does the program have a good deal of exercise variation but the program adapts to you each week with target weights based on your last week’s performance. No more guesswork when going to the gym! 

 While the competition lifts are still present in this program each week, there are no accessory exercises targeting the weak range of motion in your competition lift. Instead, time is spent focusing on hypertrophy (building muscle) by completing supplemental exercises. 

The program is divided up into (3) 3-week training cycles followed by a 1-week deload. Each training cycle uses different rep ranges and different movements to help vary the training stimulus. Each cycle also starts with an ‘introduction week’ where the intensity and volume are a bit less than the training block itself. This helps to get you used to the movements, workloads, etc. At the end of the program, you’ll receive a Pivot Week which reduces your sensitivity to the powerlifts, reduces fatigue, and helps improve your durability so you can either repeat this program again or move on from this program to another Adaptive Template.

Templates are a great way to get solid programming concepts into your training for a 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!