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.

$40

Get Complete Push Pull Legs Beginner Program - 3 Day

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.

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.

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

Programming 3 days per week

Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

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

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

Week 1 of 14-week program

Sunday

Pull 1A

Treadmill Walk

1 x 5:00

Band Assisted Pull-Up

2 x 10

Roll Up Crunch

2 x 10

Lat Pulldown

2 x 8

Seated Cable Row

2 x 8

Rack Pull

2 x 6

KB Drag Thru

2 x 10

Incline Treadmill Walking

1 x 10:00

Tuesday

Push 1B

Treadmill Walk

1 x 5:00

Barbell Bench Press

2 x 8

Sit-up

2 x 20

DB Shoulder Press

2 x 10

Tricep Pushdown

2 x 15

DB Fly

2 x 10

Supine DB Tricep Press

2 x 12

Tabata Push-Up

Thursday

Leg 1C

Treadmill Walk

1 x 5:00

Russian KB Swing

2 x 8

KB Russian Twist

2 x 20

Back Squat

2 x 8

Prone Machine Hamstring Curl

2 x 6

Leg Extension

2 x 10

Deficit Calf Raises

2 x 12

Single Arm Farmer Walk

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.

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