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Easy-to-use spreadsheet with four different training mesocycles (blocks) built in that covers almost 20 weeks of training. This includes three high-volume blocks and one lower-volume resensitization block.
Customized template based on your training experience, body part focus, and the number of days you would like to train.
Reusable program so you can get years worth of training with a one-time purchase.
Auto-regulated program that gives you steady results while lowering your injury risk.
These templates were created to let you quickly and easily design customized weight training programs for muscular development. In plain language, it’s a program generator designed to deliver the results you want. They allow you to get more muscular all around (or just in places where you need the most work). They allow you to save your hard-earned muscle while losing fat. The design of the templates is such that you can use them while gaining weight (for maximal muscle growth), while maintaining weight (for some muscle growth and fat loss at the same time), and/or while losing weight (to save your hard-earned muscle while you chisel away the fat).
Yes! Be very honest in filling out the ratings and if you’re sore from CrossFit or any other training, and you feel it during your physique workouts, rate that in accordingly! This way, your training of both can remain balanced and you won’t find yourself beat up and under-recovering. Reducing the number of days per week you select will also help, so you still have room to fit in your other types of training. Make sure your recovery is on point as well.
The minimum equipment requirements are:* A barbell* Adjustable Bench* Squat Rack* Free weights (Both Plates and Dumbbells) (all of which are / can support weight that will challenge you after 10 reps). If you have that basic equipment at home you can train there and skip the gym. There is no need for machines or any other “fancy” gym equipment.
Good news! You can use these high volume (hypertrophy) templates during any dieting phase (to gain weight, to lose weight, or maintain weight). The 4th mesocycle “resensitization” is a lower volume phase and might be best used during a muscle gain phase (to gain weight) or a maintenance phase (to keep bodyweight steady).
You can use these templates at a CF gym or a “globo” gym. If you use a CF gym for these, your exercise selection is limited due to lack of machines, but they’re still very effective without machines. If you work out at a “globo” gym, the templates will provide more variation of exercise selection. By “globo” gym, we mean most traditional gyms that have free weights and machines (think 24 hr Fitness).
Of-course while choosing more days will yield better results and recovery, we recommend choosing the number you are realistically able to stick with.
All digital RP products can now be downloaded at the time of purchase, we no longer email them to you.
Confirmation emails are sent out shortly after your order is completed. Please be sure to check your spam, promotions, or updates folder as sometimes our emails are sent there.
Fun fact: You can re-download any product you've previously purchased from the Downloads page of your RP account portal (accessible once you log into your account).
It might work in other programs, but we can only guarantee full functionality in an updated version of MS Excel. NOTE: On Apple products (iPhone, iPad, etc) full functionality may require an Office 365 subscription, as the free version may not render template contents as expected.
There are no refunds on our templates or ebooks. All sales are final. No exceptions.
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