Russ's 12 Week Women's Program
RTR Coaching
BodybuildingGet ready to unlock the power and aesthetic of your glutes with my 12-Week program.
Designed by me, this program is your go-to solution for building strong, sculpted glutes. 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.
Yes, this training is glute focused (that booty tho 🍑), but more importantly I will teach you how to build the physique of your dreams! We will put work into the upper body as well, because your overall health is far more important than just having a lower body that turns heads.
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
Glute Bride
@ 6
B
Leg Press
@ 6
C
Smith Machine Squat
@ 6
D
Seated Leg Curl (Hamstring)
@ 6
E
Smith Machine Calf Raise
@ 6
F
Hanging Leg Raises
@ 6
A
DB Bench Press
@ 6
B
Incline Dumbbell Bench Press
@ 6
C
Smith Machine Overhead Press
@ 6
D
Cable Tricep Pushdown - Lean Back (long head focus)
@ 6
E
Cable Tricep Pushdown
@ 6
A
Rest Day / Optional Cardio
1 x 30:00
A
Goblet Squat(s)
@ 6
B
Dumbbell Romanian Deadlift
@ 6
C
Cable/Glute Kickback
@ 6
D
Lying Leg curl (Hamstring)
@ 6
E
Seated Calf Raise
@ 6
A
DB Seal Row
@ 6
B
Assisted Pull-Up
@ 6
C
Cable Face Pull
@ 6
D
Seated DB Curl
@ 6
E
DB Lateral Raises
@ 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 Women's Program
