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RTS Powerlifting Intensity Block

by Ibrahim Arab

Program Description

This Powerlifting Program is based on Reactive Training Systems RTS Manual which written by Mike Tuchscherer. This MesoCycle is 3 weeks length focusing on strength for powerlifters and includes: Competition Exercises CE, Special Development Exercises SDE, Special Preparatory Exercises SPE and General Preparatory Exercises GPE. Also, every exercise is provided with instruction which is necessary to follow. Please note that SDE, SPE and GPE are up to athlete preferences and able to be swapped. Also adding more GPE like accessories is up to the athlete preferences and Maximum Recovery Volume MRV. This Program aims to achieve the Minimum Effectice Volume MEV for Beginner to Intermediate Powerlifter. After finishing this block consider a Pivot week then search for “RTS Volume Block” and start it. Hope you enjoy the journey Coach Ibrahim

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 07, 2024 06:27
  • Last Edited
    Apr 15, 2025 08:50
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8
2
Deadlift (Paused)
3
6 reps
RPE 6-7
3
Front Squat (Barbell)
3
8 reps
RPE 7
4
Abs Crunch (Weighted)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
2 reps
2 reps
RPE 7-8
RPE 8-9
2
Deadlift (Paused)
3
6 reps
RPE 6-7
3
Front Squat (Barbell)
3
8 reps
RPE 7
4
Abs Crunch (Weighted)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 9-10
2
Deadlift (Paused)
3
6 reps
RPE 6-7
3
Front Squat (Barbell)
3
8 reps
RPE 7
4
Abs Crunch (Weighted)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Bench Press (Close Grip)
3
6 reps
RPE 6-7
3
Overhead Press (Dumbbell)
3
8 reps
RPE 7
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
2 reps
2 reps
RPE 7-8
RPE 8-9
2
Bench Press (Close Grip)
3
6 reps
RPE 6-7
3
Overhead Press (Dumbbell)
3
8 reps
RPE 7
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 8-9
2
Bench Press (Close Grip)
3
6 reps
RPE 6-7
3
Overhead Press (Dumbbell)
3
8 reps
RPE 7
4
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8
2
Squat (Paused)
3
6 reps
RPE 6-7
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
2 reps
2 reps
RPE 7-8
RPE 8-9
2
Squat (Paused)
3
6 reps
RPE 6-7
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 9-10
2
Squat (Paused)
3
6 reps
RPE 6-7
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8
2
Bench Press (Paused)
3
6 reps
RPE 6-7
3
JM Press
3
8 reps
RPE 7
4
Lat Pulldown
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
2 reps
2 reps
RPE 7-8
RPE 8-9
2
Bench Press (Paused)
3
6 reps
RPE 6-7
3
JM Press
3
8 reps
RPE 7
4
Lat Pulldown
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 8-9
2
Bench Press (Paused)
3
6 reps
RPE 6-7
3
JM Press
3
8 reps
RPE 7
4
Lat Pulldown
4
10 reps
RPE 8
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
3 Sets
3 Reps
@8
2
Deadlift (Paused)
3 Sets
6 Reps
@6-7
3
Front Squat (Barbell)
3 Sets
8 Reps
@7
4
Abs Crunch (Weighted)
3 Sets
12-15 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
3 Reps
@8
2
Bench Press (Close Grip)
3 Sets
6 Reps
@6-7
3
Overhead Press (Dumbbell)
3 Sets
8 Reps
@7
4
Chest Supported Row (Dumbbell)
4 Sets
10 Reps
@8
Day 3
1
Deadlift (Barbell)
3 Sets
3 Reps
@8
2
Squat (Paused)
3 Sets
6 Reps
@6-7
3
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
3 Reps
@8
2
Bench Press (Paused)
3 Sets
6 Reps
@6-7
3
JM Press
3 Sets
8 Reps
@7
4
Lat Pulldown
4 Sets
10 Reps
@8