8 Week 3x RTS Powerbuild Template
Program Overview:
The RTS powerbuild template takes on a unique approach. All the main 3 powerlifts are present in each
week of the training. Accessory exercises are uniquely selected to target the powerlifts weak ROM. That
means those exercise will closely mimic the competition exercise, with a slight variation. Keeping these
exercises more specific to the competition exercises allows for the ‘power’ aspect to remain part of the
intended response of this template.
The loading protocols for both the competition exercise and the accessory exercise are similar. In the
first wave of loading there are some benchmarking sets at an 8 RPE. They range in reps from 1-4 to
establish the per session strength ability. The benchmark set is then followed by a % based volume
work. These sets are low RPE with only 30 seconds of rest between each set. This strikes a balance of
pure strength training and hypertrophy training.
The supplemental exercises are selected to target weak muscle groups. These exercises will have a
drastically different ROM than the competition and accessory exercises. The loading protocols for these
exercises are primarily based on low % intensity work with high rep sets to further engage hypertrophy
stimulus.
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. [Link]
b. [Link]
c. [Link]
d. [Link]
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:
[Link]
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:
[Link]
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
Exercise Intensity Volume
Day Comp Squat x4 @8 70% (-14%) x5r x6s
1 Touch & Go Bench Press x4 @8 70% (-14%) x5r x6s
Standing Military 70% AMRAP 62%x12x4
Exercise Intensity Volume
Comp Bench Press x4 @8 70% (-14%) x5r x8s
Day
Comp Deadlift x4 @8 70% (-14%) x5r x6s
2
Dips 70% AMRAP 62%x12x4
Belt Squat 70% AMRAP 62%x12x2
Exercise Intensity Volume
Day Low Pin Squat x2 @8 78% (-11%) x3r x6s
3 Low Pin Incline Bench x2 @8 78% (-11%) x3r x6s
Snatch Grip RDL x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
Week 2
Exercise Intensity Volume
Day Comp Squat x2 @8 78% (-11%) x3r x6s
1 Close Grip Bench Press x2 @8 78% (-11%) x3r x6s
Close Grip Floor Press 70% AMRAP 62%x12x4
Exercise Intensity Volume
Comp Bench Press x2 @8 78% (-11%) x3r x8s
Day
Comp Deadlift x2 @8 78% (-11%) x3r x6s
2
Dumbbell Bench 70% AMRAP 62%x12x4
Leg Press 70% AMRAP 62%x12x2
Exercise Intensity Volume
Day Safety Bar Squat x1 @8 84% (-8%) x2r x6s
3 Pin Press (chest level) x1 @8 84% (-8%) x2r x6s
Romanian Deadlift x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
Week 3
Exercise Intensity Volume
Day Comp Squat x1 @8 84% (-8%) x2r x6s
1 Touch & Go Bench Press x1 @8 85%x2x5
3 Board Close Grip Bench 70% AMRAP 62%x12x4
Exercise Intensity Volume
Comp Bench Press x1 @8 84% (-8%) x2r x8s
Day
Comp Deadlift x1 @8 84% (-8%) x2r x6s
2
Wide Grip Bench 70% AMRAP 62%x12x4
Hack Squat 70% AMRAP 62%x12x2
Exercise Intensity Volume
Day High Bar Squat x4 @8 70% (-14%) x5r x6s
3 2ct. Pause Bench x4 @8 70% (-14%) x5r x6s
Good Morning x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
Week 4
Exercise Intensity Volume
Day Comp Squat x6 @7, x6 @8, x6 @9 no down sets
1 Close Grip Bench Press x8 @7, x8 @8, x8 @9 no down sets
Dips 70% AMRAP 62%x12x2
Exercise Intensity Volume
Comp Bench Press x6 @7, x6 @8, x6 @9 no down sets
Day
Comp Deadlift x6 @7, x6 @8, x6 @9 no down sets
2
Standing Military Press 70% AMRAP 62%x12x2
Bulgarian Split Squat x8 @7, x8 @8, x8 @9 no down sets
Exercise Intensity Volume
Day Belt Squat x10 @7, x10 @8, x10 @9 no down sets
3 Incline Bench x10 @7, x10 @8, x10 @9 no down sets
Vertical Pull of Choice 70% AMRAP 62%x12x2
Week 5
Exercise Intensity Volume
Day Comp Squat x4 @8 70% (-14%) x5r x6s
1 Touch & Go Bench Press x4 @8 70% (-14%) x5r x6s
Standing Military 70% AMRAP 62%x12x4
Exercise Intensity Volume
Comp Bench Press x4 @8 70% (-14%) x5r x8s
Day
Comp Deadlift x4 @8 70% (-14%) x5r x6s
2
Dips 70% AMRAP 62%x12x4
Belt Squat 70% AMRAP 62%x12x2
Exercise Intensity Volume
Day Low Pin Squat x2 @8 78% (-11%) x3r x6s
3 Low Pin Incline Bench x2 @8 78% (-11%) x3r x6s
Snatch Grip RDL x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
Week 6
Exercise Intensity Volume
Day Comp Squat x2 @8 78% (-11%) x3r x6s
1 Close Grip Bench Press x2 @8 78% (-11%) x3r x6s
Close Grip Floor Press 70% AMRAP 62%x12x4
Exercise Intensity Volume
Comp Bench Press x2 @8 78% (-11%) x3r x8s
Day
Comp Deadlift x2 @8 78% (-11%) x3r x6s
2
Dumbbell Bench 70% AMRAP 62%x12x4
Leg Press 70% AMRAP 62%x12x2
Exercise Intensity Volume
Day Safety Bar Squat x1 @8 84% (-8%) x2r x6s
3 Pin Press (chest level) x1 @8 84% (-8%) x2r x6s
Romanian Deadlift x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
Week 7
Exercise Intensity Volume
Day Comp Squat x1 @8 84% (-8%) x2r x6s
1 Touch & Go Bench Press x1 @8 85%x2x5
3 Board Close Grip Bench 70% AMRAP 62%x12x4
Exercise Intensity Volume
Comp Bench Press x1 @8 84% (-8%) x2r x8s
Day
Comp Deadlift x1 @8 84% (-8%) x2r x6s
2
Wide Grip Bench 70% AMRAP 62%x12x4
Hack Squat 70% AMRAP 62%x12x2
Exercise Intensity Volume
Day High Bar Squat x4 @8 70% (-14%) x5r x6s
3 2ct. Pause Bench x4 @8 70% (-14%) x5r x6s
Good Morning x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
Week 8
Exercise Intensity Volume
Day Comp Squat x6 @7, x6 @8, x6 @9 no down sets
1 Close Grip Bench Press x8 @7, x8 @8, x8 @9 no down sets
Dips 70% AMRAP 62%x12x2
Exercise Intensity Volume
Comp Bench Press x6 @7, x6 @8, x6 @9 no down sets
Day
Comp Deadlift x6 @7, x6 @8, x6 @9 no down sets
2
Standing Military Press 70% AMRAP 62%x12x2
Bulgarian Split Squat x8 @7, x8 @8, x8 @9 no down sets
Exercise Intensity Volume
Day Belt Squat x10 @7, x10 @8, x10 @9 no down sets
3 Incline Bench x10 @7, x10 @8, x10 @9 no down sets
Vertical Pull of Choice 70% AMRAP 62%x12x2
