CUSTOM TRAINING TEMPLATE
INTRODUCTION
PURPOSE OF THE PROGRAM
This program was created to let you quickly and easily design customizable weight training plans for muscular development. In plain language, it’s
a program generator designed to get you one of two things:
•
Allows you to get more muscular all around (or just in places where you need the most work)
•
Allows you to save your hard-earned muscle while losing fat
The design of the program is such that you can use it while gaining weight (for maximal muscle growth), while maintaining weight (for some muscle
growth and fat loss at the same time), and/or while losing weight (to save your hard-earned muscle while you chisel away the fat).
PROGRAM FEATURES
The custom training program generator was carefully designed to exhibit several advanced features:
1.
Plan design is different based on what information you give us before purchase. You tell us the number of days per week you want to train and
your gender, and we offer you a selection of muscles groups to include in your program:
a.
Chest
b.
Back
c.
Shoulders and Traps
d.
Triceps
e.
Biceps
f.
Glutes
g.
Quads
h.
Hams
i.
Calves
j.
Extra Trap Work
k.
Extra Forearm Work
l.
Extra Ab Work
You can manually select which of these muscles you’d like trained in your program, or pick from preselected upper body, lower body, and other
simple splits. You can even choose a preselected split and the modify it as you see fit before ordering your program.
When picking the muscle groups you want to train, you can pick normal growth training, or, essentially double the volume by picking “special1
ization.” This can allow you to focus extra on some lagging muscle groups that you think can benefit from more work while still checking the
boxes on the other muscle groups.
2.
The plan you get will provide you with exact training structure so that you don’t have to play a guessing game with what to train and when.
All of the categories of exercise (chest, legs, back, arms, etc…) are already chosen for you. All you have to do is pick your favorite exercises for
each category from an easy to use drop-down list, and the program writes itself. If you’re not sure which exercises to pick, you needn’t worry…
they all work and it’s not possible to make a mistake. Picking ANY series of exercises from the drop-down menus will produce great results.
3.
Video instructions are included for every exercise. As soon as you select an exercise, a video link pops up right next to it, so if you ever get
confused about technique or just want to brush up on the fine points, a custom instructional video awaits you just a click away.
4.
To generate your workout weights, all you have to do is type in a rough 10 repetition max estimate for each exercise you selected. As soon as
you do that, ALL of the weights for the entire 5 weeks of training immediately populate the document, taking your guesswork down to ZERO.
5.
The number of sets is pre-programmed, and a custom rating system allows you to inform the program about how you’re being stimulated by
and recovering from the training you’re doing. If your stimulus and recovery are going very well, the program doesn’t change. But if you’re
stimulating too little or not recovering enough, the program automatically raises or lowers your set numbers to get you back in the most
productive training zone. This feature separates the RP Custom Training Program from almost every other program out there, because these
programs conform to your direct needs at every turn.
6.
By following the simple guide for repetition numbers, the execution of the program is seamless and leaves you with no mysteries and no
question marks. All you have to do is bring the willpower and the desire, work hard, rate your workouts, and the program does the rest. We’ve
taken all the calculations and done them on our end, so that all you have to do is give it your best and get results!
7.
While the program you receive gives you 6 weeks of customized, adaptable training, you don’t have to buy another program every 6 weeks.
In fact, we recommend that you cycle through the program (changing exercises and loads as you see fit between cycles) at least twice before
getting another one, and perhaps even 3 times. Thus, if you’d like to keep things very fresh, you needn’t buy another program but for every 12
to 18 weeks. Not a bad deal!
8.
When you buy the program, you get the document itself (in Microsoft Excel), a How-To Guide that comes with a How-To Video, and a detailed
FAQ document. In addition, you get access to the RP Clients Facebook group to ask questions that may not have been directly covered in any
of the other documents. In any case, the last thing you’ll have a problem with is too little advice or input.
USING THE PROGRAM WITH OTHER SPORTS
If you compete in bodybuilding, classic physique, men’s physique, figure, bikini, or women’s physique, this program is going to generate some of
the most advanced and effective training around. But if you’re just interested in putting on some muscle or keeping your muscle while you lose fat,
this program is right up your alley as well!
Can you train via this program if you do Crossfit, MMA, or any other strength sports? You bet. Our best advice when mixing training is two-fold:
1.
If you do CrossFit or another sport, choose the 2, 3 or 4 day training options and not the 5 or 6 day training options. This lets your body have
the room to recover from both of your training commitments.
2.
When you rate your soreness and pumps on the program, it adjusts the volume and gives you more or less work depending on how you’re
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stimulating and recovering. Be VERY honest in filling out the ratings and if you’re sore from CrossFit or any other training and you feel it during
your physique workouts, rate that in accordingly! This way, your training of both can remain balanced and you won’t find yourself beat up and
under-recovering.
These are BIG recommendations because if you try to add too much stuff to one program, you’ll fatigue much more than you can handle and you
might find yourself overreached and with worse performance in all areas. As long as you make sure to effectively balance your workload and your
recovery (by being honest with yourself and properly rating the program workouts), you CAN use these programs to build muscle for many other
endeavors. Just be logical about it and don’t try to triple up on everything! If you have a coach/coaches for other sports, our best advice is to talk
over your training program use with them.
WHAT YOU’LL NEED TO PURCHASE
We built the program for your needs and we’re excited for you to start using them! Before you buy it, we’d like to make sure you are best able to
use it, so please check out this list of program prerequisites:
1.
You’ll have to sign a short waiver agreement signifying that you’re in good physical health and ready to train hard.
2.
The programs are built in Microsoft Excel, so a modern version of that program is highly recommended so that you can access the videos and
use the ratings system. Some of our program testers have successfully used the mobile Sheets program and Apple’s Numbers program as well
as Google Sheets, but this doesn’t always work and we can only guarantee performance in Excel.
3.
Because the programs are designed to get you best results, they are going to be pretty tough and plenty of work. Be mentally ready to work
when you start!
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