The RTR Daily Training Program blends morning hypertrophy workouts with afternoon 5K training for balanced gains in strength and endurance. Target muscle growth and stamina with tailored sessions designed for a sub-23-minute 5K. Week 1 features a mix of push-pull training, full-body conditioning, and interval running to establish a solid foundation for your fitness journey.

Start Day 1 of the RTR Daily Training Program with hypertrophy-focused upper body training in the morning, targeting chest, shoulders, and triceps, followed by an afternoon 5K interval run to improve speed and endurance. Emphasize controlled movements, proper pacing, balanced nutrition, and quality recovery to maximize gains and build a solid fitness foundation for the week.

Day 2 focuses on hypertrophy training for the back and biceps with exercises using barbells, dumbbells, cables, and machines. The afternoon session includes cross-training to support cardiovascular endurance and recovery. Emphasis is placed on controlled movements, proper nutrition, hydration, and sleep to maximize gains and maintain energy levels.

Day 3 targets lower body hypertrophy with exercises using barbells, dumbbells, cables, and machines in the morning. In the afternoon, a tempo run enhances endurance and pacing. The focus is on controlled movements, proper nutrition, and effective recovery strategies to ensure balanced progress in both muscle development and cardiovascular fitness.