HypertrophyRx: Traditional Bodybuilding - 8 Week Program

TrainRx Performance Programming

Coach

Rick Gorrell

Daily Full Body Strength & Hypertrophy Training designed to guide you towards building lean muscle mass, increasing general strength, & improving muscular endurance. Each training day is designed to optimize the total amount of volume you perform each week for guaranteed results. This program utilizes higher rep ranges combined with highly effective loading tactics for building muscle mass and torching body fat.

$35

Get HypertrophyRx: Traditional Bodybuilding - 8 Week Program

Build Lean Muscle Mass

Each training week is specially designed to optimize total amounts of training volume, guide you towards performing highly effective work sets, and challenge you to push your physical limits each day.

Increase General Strength

Step up to the plate every single day and do the reps, use the weights that will force physical adaptation. There are no wasted work sets here, no filler, every single set and rep you perform will get you one step closer to the ultimate goal.

Sculpt a Body You'll Be Proud Of

More muscle mass leads to less body fat, increased energy levels, more confidence, and an improved lifestyle outside of the gym.

Features

Access to Coach Rick

I make myself available to you whenever you have questions or need coaching.

Programming 5 days per week

Each week on the program includes 5 Training Days and 2 Rest Days.

Exercise Demo Videos

Instructional videos are provided for every exercise to ensure you are doing things properly.

Detailed, Daily Instructions

Each training day includes a detailed Warm Up, Workout Explanations, Demo Videos, and Results Tracking.

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, and keep you going longer, all through an app.

Equipment

Required

Barbell // Bumper Plates or Weight Plates // Squat Rack or Power Rack // Dumbbells // Pull Up Bar // Flat Bench or Adjustable Bench

Recommended

Rings or Stationary Dip Bar // Commercial Gym Equipment

Sample Week

Week 1 of 8-week program

Sunday

Week 1 - Day 1

Optional Warm Up

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 5 Box Jump Step Down; 24"/20" 7 Hand Release Push Up 7 Russian KB Swing; Moderate Loads 15m Dual KB Farmer's Carry (20 Steps); Moderate Loads + Build Up Sets: Prior to each individual exercise listed below, perform 1-2 "build up" sets to help establish the WMR working weight

Back Squat; WMR20

Deficit Barbell Straight Leg Deadlift; WMR15

Barbell Seated Overhead Press; WMR8

Seated Row (Cable/Machine): WMR8

GHD Sit Up/Decline Sit Up/Sit Up

Monday

Week 1- Day 2

Optional Warm Up

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Dual KB Farmer's Carry (20 Steps); Moderate Loads 7 Ring Row 15m Prisoner Walking Lunge (20 Steps); Body Weight 15m Dual KB Front Rack Carry (20 Steps); Moderate Loads + Build Up Sets: Prior to each individual exercise listed below, perform 1-2 "build up" sets to help establish the WMR working weight

Strict Chin Up

Lying Hamstring Curl; WMR8

Dual DB Step Up; WMR15

Cable Triceps Push Down; WMR15

Straight Bar Biceps Curl; WMR15

Chest Fly; WMR20

Tuesday

Week 1 - Day 3

Optional Warm Up

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Dual KB Farmer's Carry (20 Steps); Moderate Loads 7 Jump Lunges/Side 7 Hand Release Push Up 15m Dual KB Front Rack Carry (20 Steps); Moderate Loads + Build Up Sets: Prior to each individual exercise listed below, perform 1-2 "build up" sets to help establish the WMR working weight

Dual DB Rear Foot Elevated Split Squat; WMR8

Dual DB Seated Overhead Press; WMR15

Single Arm Row (DB/Machine/Cable); WMR15

Single Leg Hip Thrust (Machine/Barbell); WMR20

Single Arm DB Preacher Curl; WMR20

Upright Row (Cable/DB/Barbell); WMR20

Wednesday

Rest Day

Thursday

Week 1 - Day 4

Optional Warm Up

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 5 Box Jump Step Down; 24"/20" 7 Russian KB Swing; Moderate Loads 7 Hand Release Push Up 15m Dual KB Front Rack Carry (20 Steps); Moderate Loads + Build Up Sets: Prior to each individual exercise listed below, perform 1-2 "build up" sets to help establish the WMR working weight

Close Grip Bench Press; WMR8

Reverse Grip Cable Lat Pull Down; WMR8

Hip Thrust (Barbell/Machine); WMR15

Leg Press - Machine; WMR20

Weighted Russian Twist; WMR20

Friday

Week 1 - Day 5

Optional Warm Up

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Dual KB Hamstring March (20 Steps); Moderate Loads 5 Box Jump Step Down; 24"/20" 15m Dual KB Farmer's Carry (20 Steps); Moderate Loads 7 Hand Release Push Up + Build Up Sets: Prior to each individual exercise listed below, perform 1-2 "build up" sets to help establish the WMR working weight

Dual DB Staggered Stance Straight Leg Deadlift; WMR8

Seated Leg Extension; WMR15

Single Arm Cable Triceps Push Down; WMR15

Cable Biceps Curl; WMR15

Back Fly (DB/Machine/Cable); WMR20

Single Arm Lateral Raise (Cable/DB); WMR20

Saturday

Rest Day

Coach

More from TrainRx Performance Programming

Rick Gorrell

Owner - TrainRx Performance Programming: Certified Functional Strength & Conditioning Coach with 10 years experience training/coaching on and off the gym floor.

Start Training Today!

No more random workouts. No more guessing weights, sets, or reps. Everything you need to make the progress and get the results you want is all right here, in one highly effective Full Body Strength & Hypertrophy Training Program.

Get HypertrophyRx: Traditional Bodybuilding - 8 Week Program

FAQs

How long are the workouts?

Each training day ranges from 35-50 minutes.

Can I do this program if I'm not a member to a Commercial Gym?

Yes you can! Every machine/cable based exercise on the program has alternative movements listed that you can track and add to your workout.

Do we "Max Out" on this program?

No. This program is designed to help you build muscle mass and improve general strength. We do not use high percentage weights, test 1 Rep Maxes, or work with low rep ranges.

Will I have access to a coach?

Yes you will! I will be available to answer your questions whenever you need them. Just post them to the app and you will hear back from me as soon as I can get to it.

The Proof