12 Week 4x RTS Meet Peak Template
Program Overview:
The competition exercises are benchmarked with a top single at an 8 RPE. This is considered a little
heavier than an opener. This top single will determine the lifters strength on that day to account for
fluctuations and adaptations. Volume work is % based work as determined from the Estimated 1 Rep
Max (E1RM). The E1RM is determined from the RPE/% conversion of the top single. As the weeks
progress, intensity will increase while volume decreases as things culminate with a traditional taper
leading into the meet.
Accessory exercises are special exercises that have a similar ROM as the competition exercises. These
exercises are used to help address the weak ROM of the competition exercises. The loading protocols
for these will vary from ramp up sets to singles with back of load drop sets. All the work will have a high
intensity theme and RPE associated with them to challenge those weak ROM’s.
Supplemental exercise are exercise that aim to target weak muscle groups that have a significantly
different ROM than the competition exercise. Loading protocols for these exercises are all based on a
ramp up method towards an 8 or 9 RPE. Higher rep sets (10-12 range) are used in these slots to help
with hypertrophy benefits as well as the risk reduction of intensity associated with these types of
exercises.
Suggestions for getting the most out of your template:
1.) It’s important to accurately log your training as you progress. Here are several videos of how to
use the RTS training log:
a. https://www.youtube.com/watch?v=fvo7YEEiVKE
b. https://www.youtube.com/watch?v=y_3I2e32EW4
c. https://www.youtube.com/watch?v=nvdSu5_ubJc
d. https://www.youtube.com/watch?v=ifD9IumIeuU&t=110s
2.) Do your best to stick to the prescribed RPE protocols. While the system will help by providing
target weights, we are not always capable of hitting those target numbers. To ensure proper
working volumes and stress, do your best to stay within +/- 0.5 RPE of the protocol listed for
each exercise and set. The intent of auto regulated training is to put the correct weight on the
bar and perform the correct numbers of reps!
3.) Be sure to maintain a good degree of technical proficiency and allow your abilities to maintain
position impact the rating of the lift. In other words, you should be rating the hardest part about
the lift. Here’s a video on what we define as the 80% Technique Heuristic:
https://www.youtube.com/watch?v=FZpHqM3_SKA&t=253s
4.) We recommend that you follow some general week to week progression guidelines to help
avoid large spikes that are often accompanied by down weeks. Taking it in a bit more of step by
step approach allows for more sustainable progress. We recommend taking it as a % based on
the previous weeks performance as discussed in the following video:
https://www.youtube.com/watch?v=FZpHqM3_SKA&t=253s
5.) Developing a good warm-up routine will also be beneficial. We believe that a warm-up routine
will be in a state of change with the lifter as their needs will also change based on where they
are at in their training. We would encourage that you do body weight exercises that target good
healthy range of motion of the joints that prime the body for the barbell movements and
loading.
6.) General Physical Preparedness (GPP): We encourage you and all our lifters to be performing
some GPP work. However, over the years we have gotten away from structuring it as much for a
few reasons. Those reasons aside we’d like to give you some guidance. GPP can look like a lot of
different things. A few key points are to keep things general in nature with regards to exercises
and it shouldn’t have things that closely resemble any of the powerlifts. It can be beneficial to
make GPP fun. Physical activities away from the barbell like hiking, biking, other sports and
things of that nature make for great GPP. There are many ways to go about your GPP work that
can look drastically different from one week to the next. Try not to overthink this part. Below
are some more detailed guidelines on how you can go about developing some GPP workouts.
a. Frequency: Aim for 1-2 GPP sessions a week.
b. Structure: Pick 3 exercises that are not powerlifting specific and complete a circuit for
20-30m.
c. Ideas include:
i. Farmers Carries- aim for max effort and distance
ii. Face Pulls
iii. Dips
iv. Push Ups
v. Push Press
vi. Clean
vii. Overhead Carry
viii. KB Swings- max effort and time
ix. Skull Crushers
x. Curls
xi. Pullovers
xii. Turkish get-ups
xiii. Lateral Med ball toss (max effort/speed)
xiv. Split stance DB Press
xv. Palloff Presses
The Training:
Week 1
Day 1
Exercise
Comp Squat
Comp Bench Press
Close Grip Floor Press
Intensity
x1 @8
x1 @8
x10 @6, x10 @7, x10 @8
Volume
70%x5x6 (-23%)
70%x5x8 (-23%)
plus 1 down sets (repeat)
Day 2
Exercise
Comp Deadlift
3ct. Pause Bench
Bulgarian Split Squat
Intensity
x1 @8
x1 @8, x4 @9
x10 @7, x10 @8, x10 @9
Volume
70%x5x6 (-23%)
plus 2 down sets (load drop)
no down sets
Intensity
x1 @8, x3 @9
Volume
plus 1 down set (load drop)
Day 3
Exercise
High Bar Squat
Touch & Go Bench
Press
303 Tempo Bench
Press
x1 @8, x10 @9
plus 2 down sets (load drop)
x10 @6, x10 @7, x10 @8
plus 1 down sets (repeat)
Exercise
600 Tempo Deadlift
Pin Press (Mid Range)
Romanian Deadlift
Intensity
x3 @7, x3 @8, x3 @9
x1 @8, x4 @9
x12 @7, x12 @8, x12 @9
Volume
plus 1 down set (load drop)
plus 2 down sets (load drop)
no down sets
Day 4
Week 2
Day 1
Exercise
Comp Squat
Comp Bench Press
Close Grip Floor Press
Intensity
x1 @8
x1 @8
x10 @6, x10 @7, x10 @8
Volume
72.5%x5x6 (-20%)
72.5%x5x8 (-20%)
plus 1 down sets (repeat)
Day 2
Exercise
Comp Deadlift
3ct. Pause Bench
Bulgarian Split Squat
Intensity
x1 @8
x1 @8, x4 @9
x10 @7, x10 @8, x10 @9
Volume
72.5%x5x6 (-20%)
plus 2 down sets (load drop)
no down sets
Intensity
x1 @8, x3 @9
Volume
plus 1 down set (load drop)
Day 3
Exercise
High Bar Squat
Touch & Go Bench
Press
303 Tempo Bench
Press
x1 @8, x10 @9
plus 2 down sets (load drop)
x10 @6, x10 @7, x10 @8
plus 1 down sets (repeat)
Day 4
Exercise
600 Tempo Deadlift
Pin Press (Mid Range)
Romanian Deadlift
Intensity
x3 @7, x3 @8, x3 @9
x1 @8, x4 @9
x12 @7, x12 @8, x12 @9
Volume
plus 1 down set (load drop)
plus 2 down sets (load drop)
no down sets
Week 3
Day 1
Exercise
Comp Squat
Comp Bench Press
Close Grip Floor Press
Intensity
x1 @8
x1 @8
x10 @6, x10 @7, x10 @8
Volume
75%x5x6 (-18%)
75%x5x8 (-18%)
plus 1 down sets (repeat)
Day 2
Exercise
Comp Deadlift
3ct. Pause Bench
Bulgarian Split Squat
Intensity
x1 @8
x1 @8, x4 @9
x10 @7, x10 @8, x10 @9
Volume
75%x5x6 (-18%)
plus 2 down sets (load drop)
no down sets
Intensity
x1 @8, x3 @9
Volume
plus 1 down set (load drop)
Day 3
Exercise
High Bar Squat
Touch & Go Bench
Press
303 Tempo Bench
Press
x1 @8, x10 @9
plus 2 down sets (load drop)
x10 @6, x10 @7, x10 @8
plus 1 down sets (repeat)
Exercise
600 Tempo Deadlift
Pin Press (Mid Range)
Romanian Deadlift
Intensity
x3 @7, x3 @8, x3 @9
x1 @8, x4 @9
x12 @7, x12 @8, x12 @9
Volume
plus 1 down set (load drop)
plus 2 down sets (load drop)
no down sets
Day 4
Week 4
Day 1
Exercise
Comp Squat
Comp Bench Press
Close Grip Floor Press
Intensity
x1 @8
x1 @8
x10 @6, x10 @7, x10 @8
Volume
77.5%x4x5 (-15%)
77.5%x4x7 (-15%)
plus 1 down sets (repeat)
Day 2
Exercise
Comp Deadlift
3ct. Pause Bench
Bulgarian Split Squat
Intensity
x1 @8
x1 @8, x4 @9
x10 @7, x10 @8, x10 @9
Volume
77.5%x4x5 (-15%)
plus 2 down sets (load drop)
no down sets
Day 3
Day 4
Exercise
High Bar Squat
Touch & Go Bench
Press
303 Tempo Bench
Press
Intensity
x1 @8, x3 @9
Volume
plus 1 down set (load drop)
x1 @8, x10 @9
plus 2 down sets (load drop)
x10 @6, x10 @7, x10 @8
plus 1 down sets (repeat)
Exercise
600 Tempo Deadlift
Pin Press (Mid Range)
Romanian Deadlift
Intensity
x3 @7, x3 @8, x3 @9
x1 @8, x4 @9
x12 @7, x12 @8, x12 @9
Volume
plus 1 down set (load drop)
plus 2 down sets (load drop)
no down sets
Week 5
Day 1
Exercise
Comp Squat
Comp Bench Press
Close Grip Incline Press
Intensity
x1 @8
x1 @8
x8 @6, x8 @7, x8 @8
Volume
80x4x4 (-13%)
80x4x6 (-13%)
plus 1 down sets (repeat)
Day 2
Exercise
Comp Deadlift
Pin Press (Chest Level)
Leg Press
Intensity
x1 @8
x1 @8, x4 @9
x10 @7, x10 @8, x10 @9
Volume
80x4x4 (-13%)
plus 2 down sets (load drop)
no down sets
Day 3
Exercise
2Ct. Pause Squat
Close Grip Bench Press
Bench Press with Feet
Up
Intensity
x1 @8, x3 @9
x1 @8, x8 @9
Volume
plus 1 down set (load drop)
plus 2 down sets (load drop)
x8 @6, x8 @7, x8 @8
plus 1 down sets (repeat)
Exercise
2" Deficit Deadlift
2 Board Bench Press
Good Morning
Intensity
x1 @8 x3 @9
x1 @8 x3 @9
x10 @7, x10 @8, x10 @9
Volume
plus 1 down set (load drop)
plus 2 down sets (load drop)
no down sets
Day 4
Week 6
Day 1
Exercise
Comp Squat
Comp Bench Press
Close Grip Incline Press
Intensity
x1 @8
x1 @8
x8 @6, x8 @7, x8 @8
Volume
75%x3x3 (-17%)
75%x3x5 (-17%)
plus 1 down sets (repeat)
Day 2
Exercise
Comp Deadlift
Pin Press (Chest Level)
Leg Press
Intensity
x1 @8
x1 @8, x4 @9
x10 @7, x10 @8, x10 @9
Volume
75%x3x3 (-17%)
plus 2 down sets (load drop)
no down sets
Day 3
Exercise
Bulgarian Split Squat
Close Grip Bench Press
Row of Choice
Intensity
x10 @6, x10 @7, x10 @8
x1 @8, x8 @9
x8 @6, x8 @7, x8 @8
Volume
plus 1 down sets (repeat)
plus 1 down sets (load drop)
plus 1 down sets (repeat)
Exercise
Snatch Grip RDL
Intensity
x10 @6, x10 @7, x10 @8
Ab Wheel
Vertical Pull of Choice
One set @9
x10 @7, x10 @8, x10 @9
Volume
plus 1 down sets (repeat)
Plus 3 additional sets of half the
reps
no down sets
Day 4
Week 7
Day 1
Exercise
Comp Squat
Comp Bench Press
Close Grip Incline Press
Intensity
x1 @8
x1 @8
x8 @6, x8 @7, x8 @8
Volume
85x3x3 (-8%)
85x3x5 (-8%)
plus 1 down sets (repeat)
Day 2
Exercise
Comp Deadlift
Pin Press (Chest Level)
Leg Press
Intensity
x1 @8
x1 @8, x4 @9
x10 @7, x10 @8, x10 @9
Volume
85x3x3 (-8%)
plus 2 down sets (load drop)
no down sets
Day 3
Exercise
2Ct. Pause Squat
Close Grip Bench Press
Bench Press with Feet
Up
Intensity
x1 @8, x3 @9
x1 @8, x8 @9
Volume
plus 1 down set (load drop)
plus 2 down sets (load drop)
x8 @6, x8 @7, x8 @8
plus 1 down sets (repeat)
Exercise
2” Deficit Deadlift
2 Board Bench Press
Good Morning
Intensity
x1 @8 x3 @9
x1 @8 x3 @9
x10 @7, x10 @8, x10 @9
Volume
plus 1 down set (load drop)
plus 2 down sets (load drop)
no down sets
Day 4
Week 8
Day 1
Exercise
Comp Squat
Comp Bench Press
Close Grip Incline Press
Intensity
x1 @8
x1 @8
x8 @6, x8 @7, x8 @8
Volume
87.5x2x3 (-5%)
87.5x2x5 (-5%)
plus 1 down sets (repeat)
Day 2
Exercise
Comp Deadlift
Pin Press (Chest Level)
Leg Press
Intensity
x1 @8
x1 @8, x4 @9
x10 @7, x10 @8, x10 @9
Volume
87.5x2x3 (-5%)
plus 2 down sets (load drop)
no down sets
Day 3
Exercise
2Ct. Pause Squat
Close Grip Bench Press
Bench Press with Feet
Up
Intensity
x1 @8, x3 @9
x1 @8, x8 @9
Volume
plus 1 down set (load drop)
plus 2 down sets (load drop)
x8 @6, x8 @7, x8 @8
plus 1 down sets (repeat)
Exercise
2” Deficit Deadlift
2 Board Bench Press
Good Morning
Intensity
x1 @8 x3 @9
x1 @8 x3 @9
x10 @7, x10 @8, x10 @9
Volume
plus 1 down set (load drop)
plus 2 down sets (load drop)
no down sets
Day 4
Week 9
Day 1
Exercise
Comp Squat
Comp Bench Press
Standing Military Press
Intensity
x1 @8
x1 @8
x8 @6, x8 @7, x8 @8
Volume
90%x2x2 (-3%)
90%x2x4 (-3%)
plus 1 down sets (repeat)
Day 2
Exercise
Comp Deadlift
2ct. Pause Bench
Belt Squat
Intensity
x1 @8
x1 @8, x3 @9
x8 @7, x8 @8, x8 @9
Volume
90%x2x2 (-3%)
plus 2 down sets (load drop)
no down sets
Intensity
x1 @8, x3 @9
Volume
plus 1 down set (load drop)
Day 3
Exercise
Low Pin Squat
Touch & Go Bench
Press
Wide Grip Bench Press
x1 @8, x6 @9
x8 @6, x8 @7, x8 @8
plus 2 down sets (load drop)
plus 1 down sets (repeat)
Day 4
Exercise
2ct. Pause Deadlift
Slingshot Bench Press
Stiff Legged Deadlift
Intensity
x1 @8 x3 @9
x1 @8 x3 @9
x10 @7, x10 @8, x10 @9
Volume
plus 1 down set (load drop)
plus 2 down sets (load drop)
no down sets
Week 10
Day 1
Exercise
Comp Squat
Comp Bench Press
Standing Military Press
Intensity
x1 @8 (3 sets)
x1 @8 (5 sets)
x8 @6, x8 @7, x8 @8
Volume
x3 @9
x3 @9
plus 1 down sets (repeat)
Day 2
Exercise
Comp Deadlift
2ct. Pause Bench
Belt Squat
Intensity
x1 @8 (3 sets)
x1 @8, x3 @9
x8 @7, x8 @8, x8 @9
Volume
x3 @9
plus 2 down sets (load drop)
no down sets
Intensity
x1 @8, x3 @9
Volume
plus 1 down set (load drop)
Day 3
Exercise
Low Pin Squat
Touch & Go Bench
Press
Wide Grip Bench Press
x1 @8, x6 @9
x8 @6, x8 @7, x8 @8
plus 2 down sets (load drop)
plus 1 down sets (repeat)
Exercise
2ct. Pause Deadlift
Slingshot Bench Press
Stiff Legged Deadlift
Intensity
x1 @8 x3 @9
x1 @8 x3 @9
x10 @7, x10 @8, x10 @9
Volume
plus 1 down set (load drop)
plus 2 down sets (load drop)
no down sets
Day 4
Week 11
Day 1
Exercise
Comp Squat
Comp Bench Press
Standing Military Press
Intensity
x1 @7, x1 @8, x1 @9
x1 @7, x1 @8, x1 @9
x8 @6, x8 @7, x8 @8
Volume
plus 1 down set (load drop)
plus 2 down set (load drop)
plus 1 down sets (repeat)
Day 2
Exercise
Comp Deadlift
2ct. Pause Bench
Belt Squat
Intensity
x1 @7, x1 @8, x1 @9
x1 @8, x3 @9
x8 @7, x8 @8, x8 @9
Volume
plus 1 down set (load drop)
plus 2 down sets (load drop)
no down sets
Day 3
Day 4
Exercise
Low Pin Squat
Touch & Go Bench
Press
Wide Grip Bench Press
Intensity
x1 @8, x3 @9
Volume
plus 1 down set (load drop)
x1 @8, x6 @9
x8 @6, x8 @7, x8 @8
plus 2 down sets (load drop)
plus 1 down sets (repeat)
Exercise
2ct. Pause Deadlift
Slingshot Bench Press
Stiff Legged Deadlift
Intensity
x1 @8 x3 @9
x1 @8 x3 @9
x10 @7, x10 @8, x10 @9
Volume
plus 1 down set (load drop)
plus 2 down sets (load drop)
no down sets
Week 12 (Meet Week)
Exercise
Day 1
(4-5
Days
out)
Day 2
(3
Days
out)
Volume
Comp Deadlift
Intensity
Work up to opener (x1
@7.5)
Work up to opener (x1
@7.5)
Work up to opener (x1
@7.5)
Exercise
Comp Squat
Comp Bench Press
Comp Deadlift
Intensity
Go through warm ups
Go through warm ups
Go through warm ups
Volume
No down sets
No down sets
No down sets
Comp Squat
Comp Bench Press
No down sets
No down sets
No down sets