New

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.

benefit-image-0
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.
benefit-image-1
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.
benefit-image-2
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
feature-icon
Access to Coach Rick
I make myself available to you whenever you have questions or need coaching.
feature-icon
Programming 5 days per week
Each week on the program includes 5 Training Days and 2 Rest Days.
feature-icon
Exercise Demo Videos
Instructional videos are provided for every exercise to ensure you are doing things properly.
feature-icon
Detailed, Daily Instructions
Each training day includes a detailed Warm Up, Workout Explanations, Demo Videos, and Results Tracking.
feature-icon
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 banner image
phoneMockup
Sample Week
Week 1 of 8-week program
Sunday
Week 1 - Day 1

Optional Warm Up

A

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

B

Back Squat; WMR20

C

Deficit Barbell Straight Leg Deadlift; WMR15

D

Barbell Seated Overhead Press; WMR8

E

Seated Row (Cable/Machine): WMR8

F

GHD Sit Up/Decline Sit Up/Sit Up

Monday
Week 1- Day 2

Optional Warm Up

A

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

B

Strict Chin Up

C

Lying Hamstring Curl; WMR8

D

Dual DB Step Up; WMR15

E

Cable Triceps Push Down; WMR15

F

Straight Bar Biceps Curl; WMR15

G

Chest Fly; WMR20

Tuesday
Week 1 - Day 3

Optional Warm Up

A

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

B

Dual DB Rear Foot Elevated Split Squat; WMR8

C

Dual DB Seated Overhead Press; WMR15

D

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

E

Single Leg Hip Thrust (Machine/Barbell); WMR20

F

Single Arm DB Preacher Curl; WMR20

G

Upright Row (Cable/DB); WMR20

Wednesday
Rest Day
Thursday
Week 1 - Day 4

Optional Warm Up

A

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

B

Close Grip Bench Press; WMR8

C

Reverse Grip Cable Lat Pull Down; WMR8

D

Hip Thrust (Barbell/Machine); WMR15

E

Leg Press - Machine; WMR20

F

Weighted Russian Twist; WMR20

Friday
Week 1 - Day 5

Optional Warm Up

A

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

B

Dual DB Staggered Stance Straight Leg Deadlift; WMR8

C

Seated Leg Extension; WMR15

D

Single Arm Cable Triceps Push Down; WMR15

E

Cable Biceps Curl; WMR15

F

Back Fly (DB/Machine/Cable); WMR20

G

Single Arm Lateral Raise (Cable/DB); WMR20

Saturday
Rest Day
Coach
coach-avatar Rick Gorrell

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

closer-image-1
closer-image-2
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
closer-image-3
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
verified-athlete-avatar Jay M.

Proud New Father & Garage Gym Owner.

Verified Athlete

"This program has changed my life man, I'm glad I found it when I did!"

verified-athlete-avatar Giacomo I.

World Traveller & Avid Cyclist

Verified Athlete

"Rick's guidance and the training programs he provides have given me more confidence than I have ever had before!"

verified-athlete-avatar Trenton H.

Strength Training Enthusiast

Verified Athlete

"I cannot say enough good things about this training platform, I am loving the results I'm getting and feeling stronger than ever."

HypertrophyRx: Traditional Bodybuilding - 8 Week Program