RTR Coaching

Bodybuilding
Coach
Russell Rouse

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

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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.
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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.
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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.
Features
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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.
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Programming 5 days per week
Periodized training designed for Glute focused Hypertrophy - muscle/body building. Programming is a 4/5 day split.
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Exercise Video Guidance
Detailed instructional videos to guide your practice and make execution safe & effective.
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Detailed, expert instruction
Bodybuilding explained/taught so anyone can follow.
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Committed Teammates
The team will push each other to strive for consistancy so that you can become the best version of you!
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Delivered through TrainHeroic
Following lifeless PDFs is so last year. Track & access your progress for continuous self improvement.
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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

A

Glute Bride

2 x MAX

B

Leg Press

2 x MAX

C

Seated Leg Curl (Hamstring)

2 x MAX

D

Hanging Leg Raises

2 x MAX

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

A

DB Bench Press

2 x MAX

B

Incline Dumbbell Bench Press

2 x MAX

C

Smith Machine Overhead Press

2 x MAX

D

Cable Tricep Pushdown - Lean Back (long head focus)

2 x MAX

E

Cable Tricep Pushdown

2 x MAX

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

A

Goblet Squat(s)

2 x MAX

B

Dumbbell Romanian Deadlift

2 x MAX

C

Adductor Machine

2 x MAX

D

Seated Calf Raise

2 x MAX

Wednesday
Rest Day / Optional Cardio

A

Rest Day / Optional Cardio

1 x 30:00

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

A

DB Seal Row

@ MAX

B

Assisted Pull-Up

@ MAX

C

Cable Face Pull

@ MAX

D

Seated DB Curl

@ MAX

E

DB Lateral Raises

@ MAX lb

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

A

Smith Machine Squat

2 x MAX

B

Lying Leg curl (Hamstring)

2 x MAX

C

Cable/Glute Kickback

2 x MAX

D

Seated Leg Extension

2 x MAX

Saturday
Rest Day / Optional Cardio

A

Rest Day / Optional Cardio

1 x 30:00

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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
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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)
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Baby Got Back (WOMEN ONLY)
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Baby Got Back (WOMEN ONLY)
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Baby Got Back (WOMEN ONLY)