6-12-25 For A Better Physique
RTR Performance
Bodybuilding, Functional FitnessThis Program is perfect for those short on time but can handle intensity both mentally and physically. Only 6 weeks long with 3 blocks consisting of 2 weeks.. Be prepared to bust your tail and most of all see results FAST!
Conditioning
A
Lower body Mobility
Perform foam roll, followed by corresponding mobility movement.
B
Stair Master
1 x 10:00
C1
Hip Thrust (Glute Drive)
3 x 6
C2
DB Romanian Deadlift
3 x 12
C3
Seated Hamstring Curl
3 x 25
D
Hip Abduction
20, 15, 12
E
Plank
2 x 1:00
Conditioning
A
Upper Mobility
Foam roll and perform corresponding mobility movement after
B1
Neutral Grip Pull-up
3 x 6 @ 7
B2
Chest Supported Row
3 x 12
B3
Cable Pullover
3 x 25
C1
Rear Delt Fly
3 x 15
C2
Hammer Curls
3 x 10
D
V up (Bilateral)
3 x 0:45
A
60 m Sprint
10 x 9
B
Jog
1 x 15:00
Conditioning
A
Lower body Mobility
Perform foam roll, followed by corresponding mobility movement.
B
Hanging Knee Raise
3 x 12
C1
Bulgarian SS
3 x 6
C2
Leg Press (RTR)
3 x 12
C3
Leg extension (RTR)
3 x 25
D
Seated Calf Raise
3 x 20
Conditioning
A
Upper Mobility
Foam roll and perform corresponding mobility movement after
B
Push UP
3 x 1:00 @ MAX
C
Cable Crunch
3 x 15
D1
Close Grip Incline
3 x 6
D2
Dips
3 x 12
D3
Cable Fly
3 x 25
E
Ez Bar Skullcrushers
3 x 10
F
Crossbody Tricep Ext
3 x 12
