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.
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
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
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/Barbell); WMR20
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
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
Owner - TrainRx Performance Programming: Certified Functional Strength & Conditioning Coach with 10 years experience training/coaching on and off the gym floor.
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 ProgramProud New Father & Garage Gym Owner.
Verified Athlete"This program has changed my life man, I'm glad I found it when I did!"
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!"
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."
Every day gym goer.
Verified Athlete"6 months on your program, this was the kick in the a** I needed!"