RTR "Bro" Split L1

RTR Performance

Coach
Dontae Burks

This program is the first installment to the RTR Body Part Split. If your goals are to build muscle and look good naked, this is the program for you. Straight-forward and no guess work. Bring the Intensity.

$30
Get RTR "Bro" Split L1
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Feel good
Feel good after each session. How this program is layed out allows you to build upon your foundation weekly as opposed to burning yourself out in the beginning or in the end of the program.
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Look Good
Who doesn't want to look good? So without a doubt this program will be an excellent option for you to achieve the physique you have dreamed of.
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Perform Better
This program will lay the foundation for future programs that you may run by establishing a well rounded hypertrophy base.
Features
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Programming 6 days per week
Strength training that’s accessible and challenging for anyone 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
No more lifeless PDF's. Accomplish your training needs all through an app that will hold allow you to hold yourself accountable!
Equipment
Required
Barbell // Dumbbell // Cable Machine // Band // Pull-up bar
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Sample Week
Week 1 of 6-week program
Sunday
Chest and Hamstrings

A

BB Bench Press

3 x 10

B

BB Stiff Leg Deadlift

3 x 10

C

Neutral Grip DB Bench (With Rotation)

3 x 10

D

Cable Fly

3 x 15

E

Seated Hamstring Curl

3 x 10

F

Spiderman Plank

3 x 15

G

Hanging Knee Raise

3 x 10

Monday
Back/Quads/Triceps

A

Hack Squat

3 x 12

B

Neutral Grip Pulldown

3 x 12

C

Leg Extension

3 x 15

D

Cable Pullover

3 x 12

E

Bulgarian Split Squat

3 x 10

F

Horizontal Row (Wide)

3 x 12

G

Tricep Rope Push-down

3 x 15

H

Ez Bar Skullcrushers

3 x 15

I

Russian Twist

3 x 10

Tuesday
Shoulders/Glutes/Biceps

A

Seated Dumbbell Shoulder Press

3 x 10

B

DB Romanian Deadlift

3 x 10

C

Seated Lateral Raise

3 x 12

D

Dumbbell Front Raise

3 x 12

E

Hip Thrust (Glute Drive)

3 x 10

F

Hip Abduction

3 x 15

G

Dumbbell Curl | Hold one Curl one

3 x 12

H

Cable Curl

3 x 15

Thursday
Chest and Hamstrings

A

Close Grip Incline

3 x 10

B

BB Goodmorning

3 x 10

C

Dumbbell Incline Press

3 x 10

D

Lying Leg Curl

3 x 12

E

DB Chest Fly

3 x 12

F

V-up (Single Leg)

3 x 12

Friday
Back/Quads/Triceps

A

Leg Press

3 x 15

B

BB Row

3 x 10

C

Goblet Squat (Dumbbell)

3 x 15

D

Supported Single Arm Row

3 x 10

E

Leg Extension

3 x 15

F

Rear Delt Fly

3 x 12

G

Dips

3 x 12

H

Crossbody Tricep Ext

3 x 15

I

Reverse Crunch with Eccentric

3 x 10

Saturday
Week 2 Day 0

A

Seated Arnold Press

3 x 12

B

Pull Through

3 x 12

C

Curtsy Lunge

3 x 10

D

Cable Lateral Raise

3 x 12

E

Banded Face Pull

3 x 20

F

Glute Biased Hip Ext.

3 x 12

G

DB Bicep Curls

3 x 12

H

Seated Incline DB Curls

3 x 10

I

Crunch

3 x 15

Coach
More from RTR Performance
coach-avatar Dontae Burks

CrossFit-L1 Trainer. Exercise Physiology Degree. Personal Trainer.

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RTR "Bro" Split L1
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