Russ's 12 Week Men's Program
RTR Coaching
BodybuildingIf you're motivated to get healthier, stronger and jacked AF, you've come to the right place.💪
Designed by me, this 12-week men's program is your go-to solution towards the 1st step of building a strong, sculpted body. This is not a subscription, but rather a one time fee. This program is intended to hit a specific target audience with a 4 day per week training scheme.
The 1st 4 weeks are strenght focused, while the following 8 weeks are hypertrophy focused.f you are, then look no further and join my hypertrophy focused.
Stop questioning yourself and make the first step to a better/healthier you! Let's have fun and get fit at the same damn time!💪
A
Smith Machine Overhead Press
@ 6
B
DB Bench Press
@ 6
C
Peck Deck
@ 6
D
Cable Lat Raise (Single, Behind Back, High ROM)
@ 6
E
Cable Tricep Pushdown - Lean Back (long head focus)
@ 6
F
Seated DB Curl
@ 6
A
Smith Machine Squat
@ 6
B
Glute Bride
@ 6
C
Leg Press
@ 6
D
Seated Leg Extension
@ 6
E
Adductor Machine
@ 6
F
Seated Calf Raise
@ 6
A
Rest Day / Optional Cardio
1 x 30:00
A
DB Bench Press
@ 6
B
Converging Incline Press
@ 6
C
Cable Face Pull
@ 6
D
DB Lateral Raises
@ 6
E
Tricep Dip
@ 6
F
Cable Hammer curl
@ 6
A
DB Seal Row
@ 6
B
Chest Supported Barbell Row
@ 6
C
Close-Grip Pulldown
@ 6
D
Dumbbell Romanian Deadlift
@ 6
E
Seated Leg Curl (Hamstring)
@ 6
F
Smith Machine Calf Raise
@ 6
A
Rest Day / Optional Cardio
1 x 30:00
A
Rest Day / Optional Cardio
1 x 30:00
Russell Rouse
ISSA - Certified Personal Trainer/Bodybuilding Specialist With my 14+ years of bodybuilding experience, I will coach you through the training needed to achieve the physique of your dreams. With hard work, dedication and consistency, you too will see the results you have always wanted.
For less than $1 a day, you too can look and feel as good as you have always wanted. That's less than a meal for two at a fast food establishment. You can't beat that price and I dare you to try! Let's get these gains!
Get Russ's 12 Week Men's Program
