New

Gains R Us

RTR Coaching

Bodybuilding
Coach
Russell Rouse

If you're motivated to get healthier and stronger, you've come to the right place.

Even thinking about your health and fitness can be daunting. You may question where to even start. Well, let me tell you! I will design hypertrophy/strength training programs that are focused on progressive overload. The various programs are intended to hit a specific target audience whether it be a 4 day upper/lower scheme, a 5 day bro split, and or/6 day P/L/P.

It's no secret - fitness training has been proven to prevent disease, strengthen your health and improve your confidence and outlook on life. So if you want to live a stronger and more confident life, I've got the training and the expertise to help you every step of the way.

When most individuals think about the sport of bodybuilding, images of big, dumb guys grunting and throwing weight around are often conjured up. This could not be further from the truth! Serious bodybuilders are part athlete, part scientist, and part artist. As a specialist in this area, I can provide training, recovery, motivational, and nutritional strategies to help you achieve maximal muscle growth and optimize physical appearance.

Let's go!!!!!!!!

benefit-image-0
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.
benefit-image-1
We don't leave any gains on the table.
I will provide specific/detailed instructions and show you the roadmap to the physique of your dreams! As long as you put in the work, you will see change for the better.
benefit-image-2
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 your program of choice. 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.
benefit-image-3
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
feature-icon
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.
feature-icon
Programming 6 days per week
Periodized training focused on Hypertrophy - muscle/body building. 4 day, 5 day & 6 day programming available to accommodate all lifestyles.
feature-icon
Exercise Video Guidance
Detailed instructional videos to guide your practice and make execution safe & effective.
feature-icon
Detailed, expert instruction
Bodybuilding explained/taught so anyone can follow.
feature-icon
Committed Teammates
The team will push each other to strive for consistancy so that you can become the best version of you!
feature-icon
Delivered through TrainHeroic
Following lifeless PDFs is so last year. Track & access your progress for continuous self improvement.
Equipment
Required
Barbells // Dumbbells // Cables // Smith Machine // Plate Loaded Equipment // Gym
Recommended
Lifting Belt // Knee Sleeves // Angle90 Grips // Lifting Hooks/Straps
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Gains R Us Mesocycle 1 : Week 1 Upper A  - Acclimation

A

DB Bench Press

@ MAX

B

DB Seal Row

@ MAX

C

Smith Machine Overhead Press

@ MAX

D

Assisted Pull-Up

@ MAX

E

Peck Deck

@ MAX

F

Cable Face Pull

@ MAX

G

Seated DB Curl

@ MAX

H

Cable Tricep Pushdown - Lean Back (long head focus)

@ MAX

Monday
Gains R Us Mesocycle 1 : Week 1 Lower A  - Acclimation

A

Smith Machine Squat

@ MAX

B

DB Romanian Deadlift

@ MAX

C

Leg Press

@ MAX

D

Seated Leg Curl (Hamstring)

@ MAX

E

Seated Leg Extension

@ MAX

F

Smith Machine Calf Raise

@ MAX

G

Hanging Leg Raises

@ MAX

Wednesday
Gains R Us Mesocycle 1 : Week 1 Upper B  - Acclimation

A

Incline DB Bench Press

@ MAX

B

Chest Supported Barbell Row

@ MAX

C

Arnold Press

@ MAX

D

Close-Grip Pulldown

@ MAX

E

DB Lateral Raises

@ MAX

F

Cable Hammer curl

@ MAX

G

Cable Tricep Pushdowns

@ MAX

H

Tricep Dip

@ MAX

Thursday
Gains R Us Mesocycle 1 : Week 1 Lower B  - Acclimation

A

Dumbbell Romanian Deadlift

@ MAX

B

Goblet Squat(s)

@ MAX

C

Pendulum Squat

@ MAX

D

Lying Leg curl (Hamstring)

@ MAX

E

Glute Bride

@ MAX

F

Seated Calf Raise

@ MAX

G

Cable Crunch

@ MAX

Coach
coach-avatar 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.

closer-image-1
closer-image-2
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
closer-image-3
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.
Is this 1 on 1 Coaching for women as well?
Yes, but I plan on designing a program tailored to women only as well.
Join Your Virtual Gym

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

Gains R Us
screenshot1
Gains R Us
screenshot2
Gains R Us
screenshot3