Kopia RTS General Intermediate - DR Workout

Exercise To Save: Log in to Google --> FileFatigue
--> Make a Copy | Dr Work

Date Exercise Modifiers Reps RPE Fatigue Method
Date and Exercise Expected Program
Week 1
Squat 4 9 0
Bench Competition 4 9 0
Bench 3ct Pause 5 9 0
Deadlift 4 9 0
Bench Close Grip 4 9 0
Front Squat 6 9 0
Squat 4 9 0
Bench TnG 6 10 0
Push Press 6 9 0
Deadlift Conventional 5 9 0
Bench Close Grip 6 9 0
Deadlift Snatch grip SL 6 9 0
Week 2
Squat 5 9 0% Load Drop
Bench Competition 5 9 5% Load Drop
Bench 2ct Pause 4 9 0% Load Drop
Deadlift 5 9 5% Load Drop

Bench Floor 3 9 0% Load Drop
Squat Tempo 303 7 9 0% Load Drop

Bench TnG 5 9 5% Load Drop
OHP 7 9 0% Load Drop
Deadlift tempo 300 4 9 5% Load Drop

JM Press 7 9 5% Load Drop
DB Rows 7 9 5% Load Drop
Week 3
DB OHP 8 9 7% Load Drop
Squat Front 5 9 7% Load Drop
Squat Pin 5 9 7% Load Drop

Push Press 5 9 7% Load Drop
Deadlift conventional 5 9 7% Load Drop

Bench close grip 5 9 7% Load Drop
Deadlift Snatch grip SL 5 9 7% Load Drop
Week 4
Squat 4 9.5 5% Load Drop
OHP pause 3 9 5% Load Drop

Bench Mid Pin 2 9 5% Load Drop
Squat tempo 303 6 9 5% Load Drop
Squat 3 9.5 5% Load Drop

Deadlift tempo 300 5 9 5% Load Drop

JM Press 6 9 5% Load Drop
DB Rows 6 9 5% Load Drop
Week 5
Bench Close Grip 5 8 5% Repeat
Tris 3 9 5% Load Drop

OHP 5 8 5% Repeat
Lat Pulldown 5 8 5% Repeat

Close Grip Floor Press 8 8 5% Repeat
Pendlay Row 10 9 5% Repeat
Power Clean 3 9 5% Repeat
Squat 2ct Pause 4 9 7% Load Drop

Close Grip floor press 5 9 7% Load Drop
Deadlift Snatch grip SL 5 8 7% Repeat
Week 6
Push Up 3 9 5% Load Drop

OHP 6 8 7% Repeat
Squat tempo 303 6 8 7% Repeat

Week 7

OHP 4 8 5% Repeat
Squat Front 4 8 5% Repeat
Squat 2ct Pause 3 9 5% Load Drop

Bench Chest Pin 3 9 5% Load Drop
Good morning 10 6 5% Repeat
Week 8
Bench Competition 3 9.5 5% Load Drop
DB OHP 5 8 5% Repeat
Leg Press low ROM 5 8 5% Repeat

Lat Pulldown 5 8 5% Repeat
Week 9
Deadlift 1 9 0% Repeat

4 8 0% Repeat

> Make a Copy
Est. |Top
Dr Workout
Est. Working Fatigue Weights (#, #, Done Working
Weight Weights Weight #) Reps (#, #, #) Fatigue (RxS)
rogram Done Program
Err:511 Err:511
Err:511 Err:511 435 0x0
Err:511 Err:511 235 0x0
Err:511 Err:511 205 0x0
Err:511 Err:511 350 0x0

Err:511 Err:511 205 0x0
Err:511 Err:511 90 0x0
Err:511 Err:511 435 0x0

Err:511 Err:511 240 0x0
Err:511 Err:511 155 0x0
Err:511 Err:511 295 0x0

Err:511 Err:511 185 0x0
Err:511 Err:511 200 0x0
Err:511
Err:511 Err:511 420 0
Err:511 Err:511 215 0
Err:511 Err:511 230 0
Err:511 Err:511 320 0

Err:511 Err:511 0 0
Err:511 Err:511 160 0
Err:511 Err:511 435 0

Err:511 Err:511 225 0
Err:511 Err:511 115 0
Err:511 Err:511 245 0

Err:511 Err:511 70 0
Err:511 Err:511 70 0
Err:511
Err:511 Err:511 430 0x0
Err:511 Err:511 130 0
Err:511 Err:511 50 0
Err:511 Err:511 350 0
Err:511 Err:511 125 0
Err:511 Err:511 90 0
Err:511 Err:511 190 0

Err:511 Err:511 195 0
Err:511 Err:511 150 0
Err:511 Err:511 270 0

Err:511 Err:511 185 0
Err:511 Err:511 195 0
Err:511
Err:511 Err:511 135 0
Err:511 Err:511 131 0
Err:511 Err:511 125 0
Err:511 Err:511 330 0

Err:511 Err:511 170 0
Err:511 Err:511 160 0
Err:511 Err:511 445 0

Err:511 Err:511 190 0
Err:511 Err:511 110 0
Err:511 Err:511 240 0

Err:511 Err:511 70 0
Err:511 Err:511 70 0
Err:511
Err:511 Err:511 445 0
Err:511 Err:511 210 0
Err:511 Err:511 185 0
Err:511 Err:511 100 0

Err:511 Err:511 360 0
Err:511 Err:511 115 0
Err:511 Err:511 150 0
Err:511 Err:511 240 0

Err:511 Err:511 170 0
Err:511 Err:511 110 0
Err:511 Err:511 195 0
Err:511 Err:511 240 0

Err:511 Err:511 200 0
Err:511 Err:511 190 0
Err:511
Err:511 Err:511 410 0
Err:511 Err:511 210 0
Err:511 Err:511 185 0
Err:511 Err:511 105 0
Err:511 Err:511 215 0

Err:511 Err:511 325 0
Err:511 Err:511 105 0
Err:511 Err:511 145 0
Err:511 Err:511 325 0

Err:511 Err:511 235 0
Err:511 Err:511 125 0
Err:511
Err:511 Err:511 455 0
Err:511 Err:511 225 0
Err:511 Err:511 205 0
Err:511 Err:511 245 0

Err:511 Err:511 370 0
Err:511 Err:511 120 0
Err:511 Err:511 95 0
Err:511 Err:511 270 0

Err:511 Err:511 225 0
Err:511 Err:511 0 0
Err:511
Err:511 Err:511 445 0
Err:511 Err:511 260 0
Err:511 Err:511 195 0
Err:511 Err:511 240 0
Err:511 Err:511 360 0
Err:511 Err:511 60 0
Err:511 Err:511 200 0
Err:511 Err:511 455 0

Err:511 Err:511 240 0
Err:511 Err:511 150 0
Err:511
Err:511 Err:511 500 0
Err:511 Err:511 275 0
Err:511 Err:511 405 0
Err:511 Err:511 465 0

Err:511 Err:511 255 0
Err:511 Err:511 375 0
Err:511 Err:511 0 0
Err:511 Err:511 525 0

Err:511 Err:511 285 0
Err:511 Err:511 425 0
Expected
Volume Done Volume Movement Type
Volume Tracking
4980 0 Squat
2700 0 Press
2925 0 Press
3960 0 Pull
2340 0 Press
1530 0 Squat
4980 0 Squat
4140 0 Press
2610 0 Press
4200 0 Pull
3150 0 Press
3420 0 Pull
6000 0 Squat
3300 0 Press
2640 0 Press
4875 0 Pull
0 0 #N/A
3150 0 Squat
4980 0 Squat
3450 0 Press
2310 0 Press
2940 0 Pull
1470 0 Press
1470 0 Pull
4005 0 Squat
1260 0 Press
1200 0 Press
3240 0 Pull
1560 0 Press
1425 0 Squat
2925 0 Squat
4920 0 Press
2325 0 Press
4200 0 Pull
2850 0 Press
3075 0 Pull
4980 0 Squat
1632 0 Press
1170 0 Press
3960 0 Pull
1020 0 Press
2880 0 Squat
4005 0 Squat
2280 0 Press
2070 0 Press
3600 0 Pull
1260 0 Press
1260 0 Pull
4005 0 Squat
4515 0 Press
2775 0 Press
945 0 Press
3240 0 Pull
1800 0 Press
2250 0 Pull
2160 0 Press
4080 0 Press
3450 0 pull
1800 0 Pull
2940 0 Squat
3150 0 Press
2925 0 Pull
4980 0 Squat
1935 0 Press
3330 0 Press
3300 0 pull
2700 0 Press
3960 0 Pull
1980 0 Press
2700 0 Squat
2730 0 Squat
1440 0 Press
2340 0 pull
2730 0 Squat
4140 0 Press
2520 0 Press
1470 0 Press
2220 0 Pull
1500 0 Press
1140 0 Squat
2430 0 Squat
2070 0 Press
0 0 #N/A
4005 0 Squat
1560 0 Press
3000 0 Press
2160 0 Press
3240 0 Pull
900 0 Press
3075 0 Squat
2730 0 Squat
1440 0 Press
2250 0 Pull
1425 0 Squat
780 0 Press
1155 0 Pull
1320 0 Squat
720 0 Press
1065 0 Pull
0 0 #N/A
1500 0 Squat
810 0 Press
1215 0 Pull
0
RPE / Reps 1 2 3 4 5 6 7 8 9 10 11
7 88% 82% 80% ### 74% 68% 66% 64% 62% 60% 58%
8 91% 88% 82% ### 77% 71% 68% 66% 64% 62% 60%
9 95% 91% 89% ### 80% 74% 71% 68% 66% 64% 62%
10 100% 95% 92% ### 82% 80% 74% 71% 68% 66% 64%
Goal Weekly Volume

Bench 11000
Squat 9000
Deadlift 10000
Round Increment 5
Lifts 1RM Class

front squat 121 Squat
squat 525 Squat
squat front 121 Squat
squat 2ct pause 315 Squat
squat pin 255 Squat
squat tempo 303 225 Squat
leg press low rom 275 Squat
leg press high rom 255 Squat
close grip floor press 270 Press

bench tng 300 Press
jm press 100 Press
db ohp 80 Press
ohp 160 Press
ohp pause 150 Press
push press 205 Press
push up 250 Press
bench mid pin 275 Press
bench chest pin 265 Press
bench competition 285 Press
bench 2ct pause 275 Press
bench 3ct pause 255 Press
bench close grip 250 Press
tris 120 Press
db rows 100 Pull

pendlay row 185 pull
deadlift 425 Pull
deadlift conventional 365 Pull
hang snatch 145 Pull
muscle snatch 125 Pull
deadlift snatch grip sldl 265 Pull
deadlift tempo 300 315 Pull
power clean 235 Pull
lat pulldown 205 Pull
rest 23
12
56%
58%
60%
62%
Squat
Bench Competition
Bench 3ct Pause
Deadlift
Bench Close Grip
Front Squat
Squat
Bench TnG
Push Press
Deadlift Conventional
Bench Close Grip
Deadlift Snatch grip SLDL
JM Press
DB OHP
Deadlift
OHP
Bench Floor
Squat Tempo 303
DB Rows
Squat
OHP
Squat
Bench TnG
Deadlift tempo 300
Squat Front
Squat Pin
Bench TnG
Push Press
Deadlift conventional
Bench close grip
Week 4
Squat
Bench Competition
OHP pause
Deadlift
Bench Mid Pin
Squat tempo 303
Squat
Bench TnG
OHP
Deadlift tempo 300

JM Press
DB Rows
Week 5
Squat
Bench TnG
Bench Close Grip
Tris
Deadlift
OHP
Bench Competition
Close Grip Floor Press
Pendlay Row
Squat 2ct Pause

Close Grip floor press
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
#REF!
Week 6
Squat
Push Up
Bench Competition
Deadlift
OHP
Squat tempo 303
#REF!
#REF!
#REF!
#REF!
Squat
Bench 2ct Pause
Pendlay Row
Week 7
Squat
Bench TnG
Bench Competition
Deadlift
OHP
Squat Front
#REF!
#REF!
#REF!
#REF!
Squat 2ct Pause
Bench Chest Pin
Good morning
Week 8
Squat
Bench TnG
Bench Competition
Deadlift
DB OHP
Leg Press low ROM
#REF!
#REF!
#REF!
#REF!
Squat
Bench 2ct Pause
Lat Pulldown
Week 9
Squat
Bench Competition
Deadlift
Squat
Bench Competition
Deadlift
#REF!
#REF!
#REF!
#REF!
Squat
Bench Competition
Deadlift
Spreadsheet
General Instructions cells with a blue by
1. Only modify background
Modify other cells if you Last updated
are familiar with GSheets
2. Input lifting maxes into the "Ref" sheet Links
RTS General
Intermediate
Fatigue
For each workout Methods
1.
2. Enter date
First working set
should
1. Work up to initial set

Fatigue Methods at r reps and
2. Reduce e RPE
weight by
Load Drop programmed
3. Continue doing sets%of
fatigue
r reps until RPE is e
increases (based on
Repeats fatigue % and RPE chart)
and RPE chart) until RPE
Rep Drop is e
https://www.reddit.com/user/MagnesiumCarbonate
28 Sep 2017
http://forum.reactivetrainingsystems.com/content.php?126-Generalized-Intermediate-Program
http://forum.reactivetrainingsystems.com/content.php?62-Fatigue-Percents-Revisited
Expected Actual
Date Squat Press Pull Squat Press Pull
Err:511 Err:511 Err:511 Err:511 Err:511 Err:511
Days Expected Actual
Row_Ind Squat Press Pull Squat Press
#N/A #VALUE! 0 0 0 0 0
#N/A 4/1/2023 0 0 0 0 0
#N/A 4/1/2023 0 0 0 0 0 A
#N/A 4/1/2023 Err:511 Err:511 Err:511 Err:511 Err:511
1
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
0.9
#N/A 0 0 0 0 0
#N/A Err:511 Err:511 Err:511 Err:511 Err:511
0.8
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
0.7
#N/A 0 0 0 0 0
0.6
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
0.5
#N/A 0 0 0 0 0
0.4
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
0.3
#N/A 0 0 0 0 0
0.2
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0.1
0
#N/A 0 0 0 0 0
#N/A Err:511 Err:511 Err:511 Err:511 0Err:511
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
#N/A 0 0 0 0 0
0 0 0 0 0
Err:511 Err:511 Err:511 Err:511 Err:511
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
0 0 0 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511 Err:511 0 0
Err:511 Err:511
0 0
0 0
0 0
Err:511 Err:511
0 0
0 0
0 0
Err:511 Err:511
0 0
0 0
0 0
Err:511 Err:511
0 0
0 0
0 0
Err:511 Err:511
0 0
0 0
0 0
Err:511 Err:511
0 0
0 0
0 0
Err:511 Err:511
0 0
0 0
0 0
Err:511 Err:511
0 0
0 0
0 0
Err:511 Err:511
0 0
0 0
0 0
Err:511 Err:511
0 0
0 0
0 0
Err:511 Err:511
0 0
0 0
0 0
Err:511 Err:511
0 0
0 0
0 0
Err:511 Err:511
0 0
0 0
0 0
Err:511 Err:511
0 0
0 0
0 0
Err:511 Err:511
0 0
0 0
0 0
Err:511 Err:511
0 0
0 0
0 0
Err:511 Err:511
0 0
0 0
0 0
Err:511 Err:511
0 0
0 0
0 0
Err:511 Err:511
0 0
0 0
0 0
Err:511 Err:511
0 0
0 0
0 0
Err:511 Err:511
0 0
0 0
0 0
Err:511 Err:511
0 0
0 0
0 0
Err:511 Err:511
0 0
0 0
0 0
Err:511 Err:511
0 0
0 0
0 0
Err:511 Err:511
0 0
0 0
0 0
Err:511 Err:511
0 0
0 0
0 0
Err:511 Err:511
0 0
0 0
0 0
Err:511 Err:511
0 0
0 0
0 0
Err:511 Err:511
0 0
0 0
0 0
Err:511 Err:511
0 0
0 0
0 0
Err:511 Err:511
0 0
0 0
0 0
Err:511 Err:511
0 0
0 0
0 0
Err:511 Err:511
0 0
0 0
0 0
Err:511 Err:511
0 0
0 0
0 0
Err:511 Err:511
0 0
0 0
0 0
Err:511 Err:511
0 0
Actual
Pull
0
0
0 Actual/Squat, Actual/Press and Actual/Pull
Err:511
1
0
0
0.9
0
Err:511
0.8
0
0
0.7
0
Err:511 Pull
0.6
0 Press
0 Actual Squat
0.5
0
Err:511
0.4
0
0
0.3
0
Err:511
0.2
0
0.1
0
0
0 Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
Err:511
0
0
0
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Pull
Press
Actual Squat

Kopia RTS General Intermediate - DR Workout

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Kopia RTS General Intermediate - DR Workout

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Exercise To Save: Log in to Google --> FileFatigue

--> Make a Copy | Dr Work

Deadlift 5 9 5% Load Drop

Squat 4 9 0% Load Drop

Deadlift tempo 300 4 9 5% Load Drop

Squat Pin 5 9 7% Load Drop

Deadlift conventional 5 9 7% Load Drop

Deadlift 4 9 5% Load Drop

Squat 3 9.5 5% Load Drop

Deadlift tempo 300 5 9 5% Load Drop

Tris 3 9 5% Load Drop

Bench Competition 3 9 5% Load Drop

Squat 2ct Pause 4 9 7% Load Drop

Bench Competition 4 9 7% Load Drop

Squat 2 9 7% Load Drop

Bench Competition 2 9 5% Load Drop

Squat 2ct Pause 3 9 5% Load Drop

Squat 2 9 5% Load Drop

Squat 1 7 0% Load Drop

Squat 1 10 0% Load Drop

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Goal Weekly Volume

Lifts 1RM Class

close grip floor press 270 Press

db rows 100 Pull

Deadlift tempo 300

Deadlift tempo 300

Squat 2ct Pause

1. Work up to initial set

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