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Push Pull Legs 2.0

RTP Performance Training

Functional Fitness, General Fitness, Strength & Conditioning

Coach

Kiran Richardson

Unlock your training potential with Push Pull Legs 2.0, a comprehensive program designed specifically for intermediate athletes seeking to elevate their strength, hypertrophy, and functional movement patterns. This balanced training regimen strategically divides workouts into three essential movement patterns: pushing, pulling, and legs, ensuring that all major muscle groups are targeted efficiently.

$120

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Structured Workouts

Experience a carefully crafted split that allows you to train each muscle group effectively while optimizing recovery.

Progressive Overload

Challenge yourself with more difficult training techniques and rep ranges to continually build strength and muscle mass.

Access to Coach Kiran

Chat with me and others who are doing the program! We hold each other accountable, celebrate wins, and troubleshoot struggles.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 3 days per week

One push, one pull and one legs day each week.

Delivered through TrainHeroic

Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Dumbbells // Resistance Bands // Bench

Sample Week

Week 1 of 14-week program

Sunday

Pull 1A

Treadmill Walk

1 x 5:00

Chin-Up

1 x 25

Roll Up Crunch

3 x 10

Lat Pulldown

3 x 8

Seated Cable Row

3 x 8

Rack Pull

4 x 6

KB Drag Thru

3 x 10

Incline Treadmill Walking

1 x 10:00

Tuesday

Push 1B

Treadmill Walk

1 x 5:00

Barbell Bench Press

3 x 8

Sit-up

3 x 20

Machine Shoulder Press

3 x 10

Tricep Pushdown

3 x 15

DB Fly

3 x 12

Supine DB Tricep Press

3 x 12

Tabata Push-Up

Thursday

Leg 1C

Treadmill Walk

1 x 5:00

Russian KB Swing

3 x 8

KB Russian Twist

3 x 20

Front Squat

3 x 8

Glute-Ham Raise

3 x 6

Leg Extension

3 x 10

Deficit Calf Raises

3 x 12

Single Arm Farmer Walk

2 x 50

Coach

More from RTP Performance Training

Kiran Richardson

As a former NCAA Division 1 athlete, Doctor of Physical Therapist, and a B.Sc. in Exercise Science and Kinesiology, I bring a wealth of experience and expertise to the table. I thrive on collaboration, working closely with individuals to enhance their physical well-being and assist them in reaching their athletic goals. Let's embark on this journey together towards optimal performance and health.

Join RTP Today!

Join our 4-week strength-power phase today and take your race walking to new heights. With a focus on speed, endurance, and performance, you'll be well-equipped to surge ahead of the competition and achieve your race walking goals. Lace up and let's power.

Get Push Pull Legs 2.0