Baby Got Back (WOMEN ONLY): Training by Russell Rouse in TrainHeroic

RTR Coaching

Bodybuilding

Coach

Russell Rouse

Features
7 sessions per week
Must use App app to view and log training
Team Training

$25 / mo

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Social media is misleading!

The rapid increase in social media has allowed everyone to share their opinion even though they are not a professional. If you know me personally, you'd know that I don't sugar coat shit. My expertise/knowledge comes from 14 years of bodybuilding & nutritional training. This is not only a passion for me, but I want to help you succeed in achieving your goals.

We don't leave any gains on the table.

I will provide specific/detailed instructions and show you the roadmap to the glutes/physique of your dreams! As long as you put in the work, you will see change for the better.

Communicate with other team members!

We can all use some motivation and prep talk from others as we progress as a team. Having a team of individuals all with the same goal can dramatically improve the way you spearhead this Glute focused program. We will have a chat function where I will be available to address all questions related to bodybuilding, form checks, and advice/knowledge from other team members.

Our Philosophy

We believe that fitness should be accessible to everyone, regardless of their age, gender, or fitness level. Our approach is based on creating sustainable habits that fit your lifestyle, rather than quick fixes that are difficult to maintain. Our mission is to provide exceptional services so that you no longer need them one day.

Features

Access to me, your coach

The team & I will hold you accountable and provide the feedback you need to grow. Access to the team message board is available for all questions.

Programming 5 days per week

Periodized training designed for Glute focused Hypertrophy - muscle/body building. Programming is a 4/5 day split.

Exercise Video Guidance

Detailed instructional videos to guide your practice and make execution safe & effective.

Detailed, expert instruction

Bodybuilding explained/taught so anyone can follow.

Committed Teammates

The team will push each other to strive for consistancy so that you can become the best version of you!

Delivered through TrainHeroic

Following lifeless PDFs is so last year. Track & access your progress for continuous self improvement.

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Baby Got Back Mesocycle 1 : Week 1 Lower 1 - Acclimation

Glute Bride

2 x MAX

Leg Press

2 x MAX

Seated Leg Curl (Hamstring)

2 x MAX

Hanging Leg Raises

2 x MAX

Monday

Baby Got Back Mesocycle 1 : Week 1 Push Day - Acclimation

DB Bench Press

2 x MAX

Incline Dumbbell Bench Press

2 x MAX

Smith Machine Overhead Press

2 x MAX

Cable Tricep Pushdown - Lean Back (long head focus)

2 x MAX

Cable Tricep Pushdown

2 x MAX

Tuesday

Baby Got Back Mesocycle 1 : Week 1 Lower 2 - Acclimation

Goblet Squat(s)

2 x MAX

Dumbbell Romanian Deadlift

2 x MAX

Adductor Machine

2 x MAX

Seated Calf Raise

2 x MAX

Wednesday

Rest Day / Optional Cardio

1 x 30:00

Thursday

Baby Got Back Mesocycle 1 : Week 1 Pull Day - Acclimation

DB Seal Row

@ MAX

Assisted Pull-Up

@ MAX

Cable Face Pull

@ MAX

Seated DB Curl

@ MAX

DB Lateral Raises

@ MAX lb

Friday

Baby Got Back Mesocycle 1 : Week 1 Lower 3 - Acclimation

Smith Machine Squat

2 x MAX

Lying Leg curl (Hamstring)

2 x MAX

Cable/Glute Kickback

2 x MAX

Seated Leg Extension

2 x MAX

Saturday

Rest Day / Optional Cardio

1 x 30:00

Coach

More from RTR Coaching

Russell Rouse

The proof is in the pudding!

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!

Start My 7-Day Free Trial

FAQs

Can I easily cancel my monthly subscription at anytime?

Absolutely, simply cancel via the TrainHeroic app, and you will not be charged on the next billing cycle.

Is this 1 on 1 Coaching?

No, this is a GROUP training program designed by me. The team & I will be there every step of the way. For 1 on 1 coaching, please use the team chat and I will reach out to you individually for further details.

Will a meal plan be provided with this Coaching?

No, but if there is enough interest, I may consider providing custom meal plans at a later time.

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Baby Got Back (WOMEN ONLY)