New

Jr. High / High School Beginner

RTR Performance

Multi-sport, Functional Fitness
Coach
Dontae Burks

WELCOME TO RTR Novice

This program was developed because I wish I had a structured program coming up through junior high and high school. Now that I have the opportunity to address a need that I once had.. I am going to fully take advantage of it to benefit other kids who were like me.

Skill Level: Beginner

Session Duration: 60–75 mins

Training Per Week: 4 Days

The focus will be on the three main lifts: Bench, Deadlift, and Squat.

No more finding programs on social media from some random influencer or guessing what to do when you're in the gym. I am here for you!

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
This program will allow you to achieve the results and see the progress all in the app, helping you become the best version of you.
Equipment
Required
Barbell // Dumbbell // Machines // Bands
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A1

Air Squat

2 x 15

A2

Push-Up

2 x 10

A3

Superman

2 x 12

A4

Lateral Lunge

2 x 10

B

BB Bench Press

8, 5, 3, 2, 1

C

BB Squat

8, 5, 3, 2, 1

D

BB Deadlift

5, 3, 2, 1

E

Plank

2 x 1:00

Monday
Week 1 Day 2

A1

Cardio

1 x 5:00

A2

Groiner

2 x 10

A3

Band Walks

2 x 0:30

A4

Side Plank

2 x 0:45

B

Squat Jump

3 x 3

C

BB Squat

5 x 5

D

Toe Elevated RDL

3 x 6

E

Prone Machine Hamstring Curl

3 x 12

F

Hip Adduction Machine

3 x 15

G

Knees To Chest

3 x 12

Wednesday
Week 1 Day 3

A1

Cardio

1 x 5:00

A2

Lying Handcuffs

2 x 8

A3

Push-Up

2 x 12

A4

Band Pull-Apart

2 x 15

B

BB Bench Press

4 x 6

C

Dumbbell Incline Press

3 x 10

D

1-Arm DB Row

3 x 10

E

Tricep Rope Push-down

3 x 15

F

Crunch

3 x 20

Thursday
Week 1 Day 4

A1

Cardio

1 x 5:00

A2

Glute activation bridge

2 x 15

A3

Single Leg RDL Contralateral

2 x 8

A4

Broad Jump (Athlete)

2 x 3

B

Bird Dog

2 x 6

C

BB Deadlift

5 x 5

D

Pull-Up

3 x 6

E

Goblet Squat (Dumbbell)

3 x 10

F

Iso Hold DB Curl

2 x 12

G

Russian Twist

2 x 12

Coach
coach-avatar Dontae Burks

Former Collegiate Football player with a Bachelor of Science, Personal Trainer, CF-L1. Current Crossfit Competitor.

FAQs
Do I need to be an athlete to do this?
No! This program will allow you to get prepared in case you ever want to do a sport!
Can I do this at planet fitness?
Absolutely.
How long are the workouts?
Set aside 60-70 minutes to complete
Jr. High / High School Beginner