RTR Powerbuilding Vol 1
RTR Performance
Powerlifting, BodybuildingThis Program was created and tested by powerlifters and average gym goers to check validation. And needless to say, it checks all the boxes in strength and physique changes. So if you want to get strong and look good doing it, this is plan for you!
Conditioning
A
Bench Prep
Perform 3 x 15-25 Reps of Each Movement. Deficit Push-ups can be done used by putting hand on dumbbells too.
B
BB Bench Press
7, 5, 3, 7, 5, 3 @ 70 %
C
Larsen Press (Dontae)
2 x 8
D1
Military Press
3 x 12
D2
DB Lateral Raise
3 x 15
E1
Dips
3 x 12
E2
Banded Face Pull
3 x 15
F
Plank
2 x 1:30
Conditioning
A
Squat Prep
Perform 3 x 10-20 Reps
B
Tempo Squat
5 x 5 @ 70 %
C1
Leg Extension
20, 15, 12, 12
C2
Walking Lunges
4 x 8
D1
Leg Press
15, 12, 12
D2
Calf Raise
3 x 30
E
Ab Wheel
3 x 10
A
Multi-Directional Pogo
3 x 8
B
Drop Squat into Vertical Jump (1)
3 x 2
C
DB Jumps
3 x 5
D
Banded Plyo Push-up
3 x 0:10
E1
Russian Twist
2 x 0:30
E2
Hanging Leg Raise
2 x MAX
E3
Med Ball Toe Touch
2 x MAX
Conditioning
A
Deadlift Prep
Perform 3 x 15-20 reps per exercise
B
BB Deadlift
4 x 8 @ 75 %
C1
Pull-Up
4 x 15
C2
Seated Arnold Press
4 x 12
D1
Neutral Grip Pulldown
4 x 12
D2
Seated Lateral Raise
4 x 20
E
Hip Adduction Machine
3 x 15
A
incline cuban press
2 x 8
B
Seated Hamstring Curl
4 x 12
C
Barbell Front Squat
3 x 6
D1
DB incline with Supination
3 x 12
D2
Cable Fly
3 x 15
E1
Chest-Supported DB Row
3 x 10
E2
Serratus Pullover
3 x 12
F
V-up (Single Leg)
3 x 12
Brooke Dubois
Powerlifter
Verified Athlete""Strongest I've been in a while. Ladies, Strong IS Sexy.""
Trevor Underhill
Collegiate Athlete
Verified Athlete"This Program has allowed me to see results and stay ready during my college offseason!"
