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.

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Structured Workouts
Experience a carefully crafted split that allows you to train each muscle group effectively while optimizing recovery.
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Progressive Overload
Challenge yourself with more difficult training techniques and rep ranges to continually build strength and muscle mass.
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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
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
One push, one pull and one legs day each week.
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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
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Sample Week
Week 1 of 14-week program
Sunday
Pull 1A

A

Treadmill Walk

1 x 5:00

B1

Chin-Up

1 x 25

B2

Roll Up Crunch

3 x 10

C1

Lat Pulldown

3 x 8

C2

Seated Cable Row

3 x 8

D1

Rack Pull

4 x 6

D2

KB Drag Thru

3 x 10

E

Incline Treadmill Walking

1 x 10:00

Tuesday
Push 1B

A

Treadmill Walk

1 x 5:00

B1

Barbell Bench Press

3 x 8

B2

Sit-up

3 x 20

C1

Machine Shoulder Press

3 x 10

C2

Tricep Pushdown

3 x 15

D1

DB Fly

3 x 12

D2

Supine DB Tricep Press

3 x 12

E

Tabata Push-Up

Thursday
Leg 1C

A

Treadmill Walk

1 x 5:00

B1

Russian KB Swing

3 x 8

B2

KB Russian Twist

3 x 20

C1

Front Squat

3 x 8

C2

Glute-Ham Raise

3 x 6

D1

Leg Extension

3 x 10

D2

Deficit Calf Raises

3 x 12

E

Single Arm Farmer Walk

2 x 50

Coach
coach-avatar Kiran Richardson

Doctor of Physical Therapy and former NCAA Division 1 athlete. Advocate for strength and conditioning with a specific focus on bridging the gap between rehab and training. I thrive on collaboration, working closely with individuals to enhance their physical well-being and assist them in reaching their athletic and fitness goals.

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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
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Push Pull Legs 2.0