New

Complete Push Pull Legs Beginner Program - 3 Day

RTP Performance Training

Functional Fitness, General Fitness, Strength & Conditioning
Coach
Kiran Richardson

Embark on your fitness journey with our comprehensive 14-week beginner push-pull-legs (PPL) split program. Designed for newcomers to strength training, this three-session-per-week regimen focuses on mastering fundamental movements and building a solid foundation of strength and muscle. Whether you're looking to sculpt your physique, increase your strength, or simply improve your overall fitness level, our beginner PPL program provides the perfect introduction to structured, effective training.

benefit-image-0
Comprehensive Full-Body Workouts
Our PPL program covers all major muscle groups with dedicated push, pull, and leg sessions, ensuring balanced development and optimal muscle growth throughout your body.
benefit-image-1
Progressive Overload
With each passing week, you'll progressively increase the intensity and difficulty of your workouts, challenging your muscles to adapt and grow stronger over time.
benefit-image-2
Improved Functional Strength
By focusing on compound movements and functional exercises, you'll not only build muscle but also develop practical strength that translates into everyday activities and athletic performance.
Features
feature-icon
Programming 3 days per week
Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Weight Plates // Dumbbells // Resistance Bands
sample week banner image
phoneMockup
Sample Week
Week 1 of 14-week program
Sunday
Pull 1A

A

Treadmill Walk

1 x 5:00

B1

Band Assisted Pull-Up

2 x 10

B2

Roll Up Crunch

2 x 10

C1

Lat Pulldown

2 x 8

C2

Seated Cable Row

2 x 8

D1

Rack Pull

2 x 6

D2

KB Drag Thru

2 x 10

E

Incline Treadmill Walking

1 x 10:00

Tuesday
Push 1B

A

Treadmill Walk

1 x 5:00

B1

Barbell Bench Press

2 x 8

B2

Sit-up

2 x 20

C1

DB Shoulder Press

2 x 10

C2

Tricep Pushdown

2 x 15

D1

DB Fly

2 x 10

D2

Supine DB Tricep Press

2 x 12

E

Tabata Push-Up

Thursday
Leg 1C

A

Treadmill Walk

1 x 5:00

B1

Russian KB Swing

2 x 8

B2

KB Russian Twist

2 x 20

C1

Back Squat

2 x 8

C2

Prone Machine Hamstring Curl

2 x 6

D1

Leg Extension

2 x 10

D2

Deficit Calf Raises

2 x 12

E

Single Arm Farmer Walk

Coach
coach-avatar 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.

closer-image-1
closer-image-2
Build Strength with RTP Today!

Join our 14-week beginner PPL program today and kickstart your fitness journey with structured, effective training. With expert guidance and a focus on mastering the basics, building strength, and laying groundwork for long-term success in your fitness pur

Get Complete Push Pull Legs Beginner Program - 3 Day
closer-image-3
Complete Push Pull Legs Beginner Program - 3 Day