RTR DAILY WORKOUT PROGRAM

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.

Day 4 is all about rest and recovery. Engage in active recovery through dynamic stretches, foam rolling, and optional light cardio to promote flexibility and reduce muscle soreness. Balanced meals, hydration, and quality sleep are key to optimizing recovery and ensuring you're ready for the next training sessions.

Day 5 focuses on upper body hypertrophy in the morning with a push workout for the chest, shoulders, and triceps using barbells, dumbbells, cables, and machines. The afternoon involves a relaxed 5K run to enhance cardiovascular endurance. Emphasize effective movement, proper nutrition, hydration, and sleep for optimal results.