Push Pull Legs 1.0

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.

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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.
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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.
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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
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Programming 3 days per week
Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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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
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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

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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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 Push Pull Legs 1.0
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Push Pull Legs 1.0