RTS Program:
In order to be clear about the assumptions he makes, Mike T writes this program for an example Avatar:
The Avatar
"This program is written for "David". David is 30 years
old and weighs 215 pounds. He has been lifting for 4
years and has posted Class 3 numbers in the Russian
Classification Chart. He comes from a background of
various 5x5 programs and has done a short stint of The structure could probably do with some clarifying - the exercise
5/3/1. He is able to continue his transition from a 3x same. The exercise scheme then changes after week 4. The numbe
weekly template to a 4x weekly template. He has read load) by the specified percentage (e.g: 4-6%), and repeating these
enough articles on the RTS site to be familiar with fatigue as a weight that's 4-6% lighter than your top set feels as har
RPE’s and Fatigue percents. He has no significant bar and repeat sets until the RPE goes up by 1 to generate 4-6% fati
injuries and no significant time restrictions. He has be done in sleeves if you have them. However, only use a belt for a
basic equipment. David trains and competes raw (no
knee wraps). He deadlifts conventional style and his
sticking points are all at the bottom of the lift."
You'll need to make small adjustments to the program
depending on how you differ from "David" - e.g: where
your sticking points are, whether you deadlift
sumo/conventional etc. This program will work better
for you the more similar you are to David
Week 1:
Target Top Weight Actual No. of Drop
Exercise Reps RPE Drop (kg) RPE Sets Managed
Monday
Comp squat w/ belt x4 9 none
Comp Bench x4 9 none
3ct Pause Bench x5 9 none
Tuesday
Comp Deadlift w/ belt x4 9 none
Floor Press x4 9 none
Front Squat x6 9 none
Thursday
Low bar Pin Squat x5 9 none
Bench (touch and go) x6 10 none
Push Press x6 9 none
Friday
2" Deficit Deadlift x5 9 none
Close grip bench x6 9 none
Snatch grip SLDL x6 9 none
Week 2
Monday
Comp Squat w/ belt x5 9 Load (4-6% fatigue)
Comp Bench x5 9 Load (4-6% fatigue)
2ct Pause Bench x4 9 Load (4-6% fatigue)
Tuesday
Comp Deadlift w/ belt x5 9 Load (4-6% fatigue)
Pin Press (mid range) x3 9 Load (4-6% fatigue)
303 tempo Squat x7 9 Load (4-6% fatigue)
Thursday
Squat w/ belt + wraps x4 9 Load (4-6% fatigue)
Bench (touch and go) x5 9 Load (4-6% fatigue)
Close grip Incline x7 9 Load (4-6% fatigue)
Friday
Rack Pull (below knee) x4 9 Load (4-6% fatigue)
J.M. Press x7 9 Load (4-6% fatigue)
Lever Rows x7 9 Load (4-6% fatigue)
with some clarifying - the exercises run on a 2 week rota, with the number of reps changing every week, so no two weeks are exactly the
changes after week 4. The number of sets you perform is dependent on RPE. A "load drop" refers to dropping the weight on the bar (the
ge (e.g: 4-6%), and repeating these drop sets until the RPE matches your top set RPE (e.g: 9). The idea here is that you've generated 4-6%
hter than your top set feels as hard as the top set did when you were fresh. When it says repeat, that means keep the same weight on the
goes up by 1 to generate 4-6% fatigue (e.g: from 8 to 9), or 1.5 to generate 6-9% fatigue (e.g: 8 to 9.5). Also note: all squats are intended to
m. However, only use a belt for a lift when it specifies. The reason some lifts are done beltless is to intentionly limit the weight and so also
limit the fatigue they generate.
Week 3:
Target Top Weight Actual No. of Drop
Reps RPE Drop (kg) RPE Sets Managed
x3 9 Load (6-9% fatigue)
x3 9 Load (6-9% fatigue)
x5 9 Load (6-9% fatigue)
x3 9 Load (6-9% fatigue)
x4 9 Load (6-9% fatigue)
x5 9 Load (6-9% fatigue)
x5 9 Load (6-9% fatigue)
x8 10 Load (6-9% fatigue)
x5 9 Load (6-9% fatigue)
x5 9 Load (6-9% fatigue)
x5 9 Load (6-9% fatigue)
x5 9 Load (6-9% fatigue)
Week 4:
x4 9 Load (4-6% fatigue)
x4 9 Load (4-6% fatigue)
x3 9 Load (4-6% fatigue)
x4 9 Load (4-6% fatigue)
x2 9 Load (4-6% fatigue)
x6 9 Load (4-6% fatigue)
x3 9 Load (4-6% fatigue)
x4 9 Load (4-6% fatigue)
x6 9 Load (4-6% fatigue)
x3 9 Load (4-6% fatigue)
x6 9 Load (4-6% fatigue)
x6 9 Load (4-6% fatigue)
Week 5
Target Top Weight Actual No. of Drop
Exercise Reps RPE Drop (kg) RPE Sets Managed
Monday
Comp squat w/ belt x3 9 Load (4-6% fatigue)
Bench (touch and go) x7 10 Load (4-6% fatigue)
Close grip bench x5 8 Repeat (4-6% fatigue)
Wednesday
Comp Bench x3 9 Load (4-6% fatigue)
Comp Deadlift w/ belt x3 9 Load (4-6% fatigue)
Push press x5 8 Repeat (4-6% fatigue)
Front squat x5 8 Repeat (4-6% fatigue)
Friday
2ct Pause Squat x4 9 Load (4-6% fatigue)
Pin Press (chest level) x4 9 Load (4-6% fatigue)
Snatch Grip SLDL x5 8 Repeat (4-6% fatigue)
Week 6
Monday
Comp Squat w/ belt x4 9 Load (6-9% fatigue)
Bench (touch and go) x3 9 Load (6-9% fatigue)
Close Grip Floor Press x6 8 Repeat (6-9% fatigue)
Wednesday
Comp Bench x4 9 Load (6-9% fatigue)
Comp Deadlift w/ belt x4 9 Load (6-9% fatigue)
Military Press x6 8 Repeat (6-9% fatigue)
2ct Pause Squat x6 8 Repeat (6-9% fatigue)
Friday
Squat w/ belt + wraps x2 9 Load (6-9% fatigue)
2ct Pause Bench x2 9 Load (6-9% fatigue)
Pendlay Rows x6 8 Repeat (6-9% fatigue)
Week 7 Week 9
Target Top Weight Actual No. of Drop
Reps RPE Drop (kg) RPE Sets Managed Exercise:
Monday
x2 9 Load (4-6% fatigue) Comp Squat
x6 10 Load (4-6% fatigue) Comp Bench
x4 8 Repeat (4-6% fatigue) Comp Deadlift
Wednesday
x2 9 Load (4-6% fatigue) Comp squat
x2 9 Load (4-6% fatigue) Comp Bench
x4 8 Repeat (4-6% fatigue) Comp Deadlift
x4 8 Repeat (4-6% fatigue)
Friday/Saturday
x3 9 Load (4-6% fatigue) Compete
x3 9 Load (4-6% fatigue)
x4 8 Repeat (4-6% fatigue)
Week 8
x3 9 Load (4-6% fatigue)
x2 9 Load (4-6% fatigue)
x5 8 Repeat (4-6% fatigue)
x3 9 Load (4-6% fatigue)
x3 9 Load (4-6% fatigue)
x5 8 Repeat (4-6% fatigue)
x5 8 Repeat (4-6% fatigue)
x2 9 Load (4-6% fatigue)
x2 9 Load (4-6% fatigue)
x5 8 Repeat (4-6% fatigue)
Actual
Reps Intensity Drop RPE
x1 92% of previous 1RM none
x1 92% of previous 1RM none
x1 92% of previous 1RM none
Go through warm ups (<80%) none
Go through warm ups (<80%) none
Go through warm ups (<80%) none
ay/Saturday
