RTB Online ProgramTrainHeroic

The exact program our members run. On your phone.

Same lifts, same weeks, same coach notes as the floor at RTB Windsor and Chelsea Heights. Train wherever you are. You are on the team.

Start your 7 day free trial

Then $40 a month. Cancel any time. Already an RTB member? It is included, you have it already.

An RTB session in the app: bench press written as sets, reps and percentages
The method

Full body. Not splits.

Most programs chop the body up. Chest day, back day, leg day. Miss one and that muscle waits a week for its turn.

Every RTB session is full body, built around one main lift. You hit every major pattern every week whether you train three days or five. Strength is a skill. Skills need practice, not a once a week visit.

MON
Bench
TUE
Deadlift
WED
Incline
THU
Squat
FRI
Catch up

Same week the members run on the floor. Same coach instructions on every session.

A Friday session with coach instructions and the day's lifts
The bit everyone gets wrong

It tells you the weight. And when to go heavier.

Most people guess. Too light and nothing changes. Too heavy and form goes, then the back goes. Either way you stall and blame yourself.

The app removes the guess. Every lift has a working max, an estimate of your 1 rep max built from what you have actually lifted. Every set is written as a percentage of it, and the app turns that into kilos before you touch the bar. 60% of a 190 working max is 114. Load it. Go.

Hit the reps at the weight and your working max moves up. Miss them and it holds. You never decide. The numbers decide.

A deadlift set list where each percentage is already converted to kilos
1

Working max

Your 1 rep max estimate for every main lift. Set from your first sessions, then kept honest by what you log.

2

Percent to kilos

Every set is a percentage of your working max. The app does the maths and shows the number in kg.

3

Earn the jump

Get the reps, the max goes up and next week is heavier. Miss them, it stays. Progress you can see, not feel around for.

Programming

New program. Every month.

On the first of every month a new block drops. We alternate a strength month with a hypertrophy month. Hypertrophy builds the muscle. Strength teaches it to produce force. Do only one forever and you stall. Alternate and you keep moving.

MONTH 1Strength
MONTH 2HypertrophyTEST WEEK
MONTH 3Strength
MONTH 4HypertrophyTEST WEEK
MONTH 5Strength
MONTH 6HypertrophyTEST WEEK

Female and male tracks. Both written by RTB, both the same program the gym runs that month.

The training calendar with the RTB Female Physique and Strength program loaded
Testing week

Retest. Reset. Go again.

Every block ends with a testing week. You retest the main lifts, the working max updates, and the next block is built off what you can lift today, not what you did in March.

Your rep maxes, PRs and estimated 1RM live in the app for good. Set a goal number and watch the gap close.

Deadlift history with personal records, working max and a PR goal
Every exercise, shown

Never guess a movement.

Tap any exercise and there is a video and the points of performance. Chest supported row, DB RDL, reverse lunge. You see it, you read it, you do it.

Log every set as you go. The app tracks volume, minutes, streaks and readiness so you can see the work stacking up week on week.

Exercise instruction with a demo video and points of performance
Part of the team

Same program. Same coaches. Different postcode.

The coach instructions our members read before a session show up on yours. When the gym is on a heavy squat week, so are you. When we test, you test. You just do it from wherever you are.

What you get

Everything the floor gets.

  • ✓A new RTB program on the first of every month
  • ✓Female and male tracks
  • ✓Working max and kilos on every set, so you never guess a weight
  • ✓Video and points of performance on every exercise
  • ✓Coach instructions on every session, the same notes the members get
  • ✓Every set logged. PRs, volume, streaks and readiness tracked
  • ✓Testing weeks that reset your numbers each block
Program only
$40/ month
First 7 daysFree
CancelAny time
RTB gym membersIncluded free
Start your 7 day free trial
Seven days. No card games.

Stop guessing. Start the program.

Download TrainHeroic, join RTB, and your first session is waiting with the weights already worked out.

Start your 7 day free trial

Then $40 a month. Cancel any time.

Start your 7 day free trial ▸