12 Week 4x Ryan Stills Perennial Savage Templatepdf Compress

12 Week 4x Ryan Stills Perennial Savage
Template
Program Overview:
The competition exercises are primarily approached with ramp uploading protocols to an 8 RPE with
repeat volume work. Competition exercises are used on a half frequency basis, meaning they are
performed every other week on an alternating basis. One week will target the competition squat while
the following week will target competition bench-press and deadlift. These weeks will alternate. As the
weeks progress, the intensity will increase, and the reps will decrease. Culminating with single range rep
work in the final weeks. Half frequency training has shown to be more sustainable, particularly for
lifters who may have difficulties with recovery.
Accessory exercises are special exercises that have a similar ROM as the competition exercises. These
exercises are used to help address the weak ROM of the competition exercises. The loading protocols
for these will be used a ramp up approach with repeat and load drop volume work. These exercises are
selected to challenge typical weak ROM for raw powerlifters. Loading will increase in intensity and
decrease is volume/reps as the weeks pass bye.
Supplemental exercises target weak muscle groups and have a significantly different ROM than the
competition exercise. Loading protocols for these exercises are all based on a ramp up method towards
an 8 to 9 RPE. Higher rep sets (8-6 range) are used in these slots to help with hypertrophy benefits as
well as the risk reduction of intensity associated with these types of exercises.
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. https://www.youtube.com/watch?v=fvo7YEEiVKE
b. https://www.youtube.com/watch?v=y_3I2e32EW4
c. https://www.youtube.com/watch?v=nvdSu5_ubJc
d. https://www.youtube.com/watch?v=ifD9IumIeuU&t=110s
2.) Implementation of effective visualization strategies are encouraged by Ryan. He has found
visualizing his lifts and seeing himself doing weights appropriate to the RPE for that exercise to
be incredibly effective in his training.
3.) An important consideration for long term progress is to let the session be what it is. Accepting
the fluctuations in performance, focusing on executing the training, sticking to the RPE
protocols, and letting the numbers be what they are has proven highly effective for Ryan’s long-
term success. He also credits this to reducing his injury risk and stress.
4.) 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!
5.) 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:
https://www.youtube.com/watch?v=FZpHqM3_SKA&t=253s
6.) 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:
https://www.youtube.com/watch?v=FZpHqM3_SKA&t=253s
7.) 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.
8.) The utilization of myofascial release modalities is a staple of Ryan’s warm up routine. It is his
preference to use the massage guns incorporated with some mild range of motion work.
9.) 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 x6 @6, x6 @7, x6 @8 plus 2 down sets (repeat)
1
15⁰ Incline Bench x4 @6, x4 @7, x4 @8 plus 3 down sets (repeat)

303 Tempo Deadlift x6 @6, x6 @7, x6 @8 plus 2 down sets (repeat)
Day
2 2ct. Pause Bench x6 @6, x6 @7, x6 @8 plus 3 down sets (repeat)
x10 @7, x10 @8, x10 plus 1 down set (load
Pull Up @9 drop)

plus 1 down set (load
Day Neutral Grip Incline Press x8 @7, x8 @8, x8 @9 drop)
3 x10 @7, x10 @8, x10 plus 1 down set (load
Trap Bar Deadlift @9 drop)
Safety Bar Good Morning x4 @6, x4 @7, x4 @8 plus 2 down sets (repeat)

Day
Squat with Chains x5 @6, x5 @7, x5 @8 plus 2 down sets (repeat)
4
2" Deficit Stiff Leg Deadlift x4 @6, x4 @7, x4 @8 plus 1 down set (repeat)
Week 2
Day
Safety Bar Squat x5 @6, x5 @7, x5 @8 plus 1 down set (repeat)
1
Incline Bench x4 @6, x4 @7, x4 @8 plus 3 down sets (repeat)

Comp Deadlift x6 @6, x6 @7, x6 @8 plus 2 down sets (repeat)
Day
2 Bench Press x6 @6, x6 @7, x6 @8 plus 3 down sets (repeat)
Dips @9 drop)

Day Landmine Press x8 @7, x8 @8, x8 @9 drop)
Belt Squat @9 drop)
Good Morning x4 @6, x4 @7, x4 @8 plus 2 down sets (repeat)

Day
2ct. Pause Squat x3 @6, x3 @7, x3 @8 plus 2 down sets (repeat)
4
Pendlay Row x4 @6, x4 @7, x4 @8 plus 1 down set (repeat)
Week 3
Day
1

Day
Wide Grip Chin up (pronated) @9 drop)

Leg Press @9 drop)
2" Deficit Snat Grip Deadlift (conv) x4 @6, x4 @7, x4 @8 plus 2 down sets (repeat)
Day
4
Good Morning x5 @7, x5 @8, x5 @9 no down sets
Week 4
Day
1

Day
Dumbbell Bench Press @9 drop)

High Bar Close Stance Squat @9 drop)
Low Pin Good Morning x4 @6, x4 @7, x4 @8 plus 2 down sets (repeat)

Day
4
2” Deficit Stiff Leg Deadlift x5 @7, x5 @8, x5 @9 no down sets
Week 5
Day
1

Day
Pull Up @9 drop)
Safety Bar Reverse Lunges @9 drop)

Day
4
Pendlay Row x6 @7, x6 @8, x6 @9 no down sets
Week 6
Day
1

Day
Dumbbel Flies @9 drop)

Bulgarian Split Squat @9 drop)

Day
4
Good Morning x6 @7, x6 @8, x6 @9 no down sets
Week 7
Day
1
Day
Wide Grip Chin Up (Pronated) @9 drop)

Neutral Grip Incline Press x8 @7, x8 @8, x8 @9 drop)
Day
3
Lunges @9 drop)
2” Deficit Snatch Grip Deadlift
(Conv) x4 @6, x4 @7, x4 @8 plus 2 down sets (repeat)

Day
4
2” Deficit Stiff Leg Deadlift x8 @7, x8 @8, x8 @9 no down sets
Week 8
Day
1

Day
Wide Grip Bench Press @9 drop)

Belt Squat @9 drop)
Low Pin Good Morning x4 @6, x4 @7, x4 @8 plus 2 down sets (repeat)

Day
4
Pendlay Row x8 @7, x8 @8, x8 @9 no down sets
Week 9
Day
1

Day
Pull Up @9 drop)

Safety Bar Reverse Lunges @9 drop)

Day Squat with Chains x3 @6, x3 @7, x3 @8 plus 2 down sets (repeat)
4 x10 @7, x10 @8, x10
Good Morning @9 no down sets
Week 10
Day
1

Day
Bench Press with Feet Up @9 drop)

Belt Squat @9 drop)
Day
2ct. Pause Squat x2 @7, x2 @8, x2 @9 drop)
4
x10 @7, x10 @8, x10
2” Stiff Leg Deadlift @9 no down sets
Week 11
Day Comp Squat x1 @8, x3 @8 plus 2 down sets (repeat)
1 plus 1 down set (load
15⁰ Incline Bench x6 @7, x6 @8, x6 @9 drop)

303 Tempo Deadlift x1 @8, x3 @8 plus 2 down sets (repeat)
Day
2 2ct. Pause Bench x1 @8, x3 @8 plus 2 down sets (repeat)
Wide Grip Chin Up (pronated) @9 drop)

Split Squat @9 drop)
2" Deficit Snatch Grip Deadlift x4 @6, x4 @7, x4 @8 plus 2 down sets (repeat)

Day Squat with Chains x1 @7, x1 @8, x1 @9 no down sets
4 x12 @7, x12 @8, x12
Pendlay Row @9 no down sets
Week 12
Day Safety Bar Squat x2 @6, x2 @7, x2 @8 plus 1 down set (repeat)
1 plus 1 down set (load
Incline Bench x6 @7, x6 @8, x6 @9 drop)

Comp Deadlift x1 @8, x3 @8 plus 2 down sets (repeat)
Day
2 Bench Press x1 @8, x3 @8 plus 2 down sets (repeat)
Dumbbell Flies @9 drop)
Wide Stance Sercher Squat @9 drop)

Day 2ct. Pause Squat x1 @7, x1 @8, x1 @9 no down sets
4 x12 @7, x12 @8, x12
Good Morning @9 no down sets

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12 Week 4x Ryan Stills Perennial Savage

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