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RTR Size: Phase 1

RTR Performance

Bodybuilding
Coach
Dontae Burks

**"Neural Potentiation"

This Program (4 weeks) is aimed at getting the body ready for growth by improving the efficacy of the central nervous system which will improve the subsequent hypertrophy phases by facilitating the recruitment of the fast twitch fibers.

Phase 1 for the serious individuals looking to put on size and strength to their frame.

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Neuromuscular Coordination
"Muscle Memory" Phase 1, will enhance the ability of the nervous system to efficiently recruit a muscle or a group of muscles in order to perform the lift the most efficient way possible through heavy lifitng.
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Dense Muscle
If you want dense, powerful muscle as opposed to just the "puffy" look.. Phase 1 will help by training the big compound movements with heavyweight.
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Bodybuilding Advanced Techniques
Phase 1 exposes the user to a new world of bodybuilding technique to maximize on the GAINZ!
Features
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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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Delivered through TrainHeroic
One of the best apps on the market!
Equipment
Required
Barbell // Cable Machine // Dumbbell // Bands
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Sample Week
Week 1 of 4-week program
Sunday
LB (Quad)

A1

Cardio

1 x 8:00

A2

Foam Roll

1 x 4:00

A3

Groiner

1 x 20

A4

Air Squat

1 x 20

A5

Banded Hip Mob (Couch Stretch)

1 x 1:00

B

Drop Squat into Vertical Jump (1)

1 x 3

C

Front Rack Mobility

1 x 2:00

D

Barbell Front Squat

7, 5, 3, 7, 5, 3

E1

Leg Press

4 x 8

E2

Body Weight Squat Hold

4 x 0:30

F

Leg Extension

3 x 10

G

Hanging Knee Raise

3 x 12

Monday
UB (Vertical Dom)

A1

Cardio

1 x 8:00

A2

T-Spine Foam Roll

1 x 4:00

A3

Bird Dog Series - Variation Focus on Upper Back Activiation

1 x 10

A4

Lying Handcuffs

1 x 8

B

Supinated Grip Pulldown

8, 8, 6, 6

C

Seated Dumbbell Shoulder Press

8, 8, 6, 6

D

Pull-Up

3 x 8

E

Dumbbell Incline Press

3 x 9

F1

Alternating DB Hammer Curl

3 x 8

F2

Bench Dip

3 x 15

G

DB Shrug

2 x 15

H

Crunch

3 x 20

Wednesday
LB (Hinge)

A1

Cardio

1 x 8:00

A2

Foam Roll IT Bands

1 x 4:00

A3

Glute activation bridge

1 x 12

A4

Toe Up Stiff Leg Deadlift

1 x 15

B

Rear Foot Elevated RDL

7, 5, 3, 7, 5, 3

C

Hip Thrust

3 x 8

D

BB Reverse Lunge

3 x 6

E

Seated Hamstring Curl

3 x 7

F

Russian Twist

3 x 15

Thursday
UB (Horizontal Dom)

A1

Cardio

1 x 8:00

A2

Shoulder Taps

1 x 12

A3

Band Pull-Apart

1 x 25

A4

Push-Up

1 x 50

B

BB Row

8, 8, 6, 6

C

BB Bench Press

8, 8, 6, 6

D

1-Arm DB Row

3 x 8

E1

DB Fly

3 x 8

E2

Cable Fly

3 x 15

F

Skull Crushers

3 x 10

G

Rear Delt Fly

3 x 8

H

Reverse Crunch with Eccentric

3 x 8

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Its Time to Lock IN.

Phase 1 is designed in a way that you can do phase 1 by itself and see results or continue on through the next two phases. Sounds like a win, win to me!

Get RTR Size: Phase 1
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FAQs
How long are workouts?
Generally, Set aside 75 minutes to complete the workout.
Could I just do phase 1?
Yes! Phase 1 is structured to be ran alone or as a set up for Phase 2 and 3!!
Will I see results?
DUH!
RTR Size: Phase 1