16 Week Amanda Allen Power Hypertrophy Template
16 Week Amanda Allen Power Hypertrophy Template
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16 Week Amanda Allen Power Hypertrophy Template

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16 Week Amanda Allen Power Hypertrophy Template:

RTS's most economical solution for progressing your hypertrophy and strength to new levels. This 16-week template, with 3 or 4 days a week options, was designed by Amanda Allen to help you build muscle and strength without departing from the competition lifts. The 3x/week template has about a 15% reduction in total workload. Did you say adapt 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 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 program's 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: 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 are looking to increase muscle mass and strength.

Template Overview:
This 16-week program is designed to help you build muscle 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 the previous weeks' performance. No more guesswork when going into 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. Instead, time is spent focusing on hypertrophy (building muscle) by focusing on supplemental exercises. This program also includes Amanda's recommendations for general and specific movement preparations as well as some general physical preparedness guidance.

This template is designed to peak you for a meet or mock meet on week 15. Week 16 is a post-meet/test deload week to help get you recovered.

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!