HypertrophyRx: Push/Pull/Legs - 8 Week Program (6x/Week)
TrainRx Performance Programming
Functional Fitness, BodybuildingPack on lean muscle mass and increase overall strength - The 8 Week HypertrophyRx Push/Pull/Legs variation is designed to guide you through a 6 day/week training routine that will push your physical capabilities to new heights.
This program includes 6 training days and 1 rest day each week and optimizes total training volume per major muscle group through carefully calculated work sets each day. This high intensity bodybuilding program utilizes rep ranges of 3-8 and 12-20, while being paired with highly effective loading tactics and weekly Progressive Overload to ensure you are getting the most out of each repetition you perform and continue to progress on a regular basis.
This program is designed for those who are looking to build lean muscle mass, shed body fat, and increase overall strength. The program operates best on a 6 training day/week schedule and should not be adapted to provide less frequency.
Optional Warm Up
A
Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 5 Burpee 15m Bear Crawl (10 Steps Forward/10 Steps Backward) 15m Dual KB Farmer's Carry (20 Steps); Moderate Loads 0:30 Seconds: Plank + Build Up Sets: Prior to each exercise perform 1-2 warm up sets to "build up" to the weight needed for your work sets.
B
Close Grip Bench Press; WMR8
C
Dual DB Seated Overhead Press; WMR8
D
Stationary Dip/Ring Dip
E
Single Arm Lateral Raise (Cable/DB); WMR20
F
Cable Triceps Push Down; WMR20
Optional Warm Up
A
Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 5 Single Arm Ring Row/Side 15m Dual KB Front Rack Carry (20 Steps); Moderate Loads 15m Dual KB Farmer's Carry (20 Steps); Moderate Loads 7 Resistance Band Pull Apart + Build Up Sets: Prior to each exercise perform 1-2 warm up sets to "build up" to the weight needed for your work sets.
B
Seated Row (Cable/Machine): WMR8
C
Reverse Grip Cable Lat Pull Down; WMR8
D
Single Arm DB Preacher Curl; WMR8
E
Back Fly (DB/Machine/Cable); WMR20
Optional Warm Up
A
Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 5 Box Jump Step Down - Box Height: 24"/20" 7 Russian KB Swing; Moderate Loads 15m Dual KB Farmer's Carry (20 Steps); Moderate Loads 0:30 Seconds: Airbike - Steady Pace + Build Up Sets: Prior to each exercise perform 1-2 warm up sets to "build up" to the weight needed for your work sets.
B
Back Squat; WMR8
C
Dual DB Straight Leg Deadlift; WMR20
D
Seated Leg Extension; WMR20
E
Lying Single Leg Hamstring Curl; WMR20
Optional Warm Up
A
Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Dual KB Front Rack Carry (20 Steps); Moderate Loads 7 Hand Release Push Up 7 Resistance Band Face Pull/Cable Face Pull; Light Loads 15m Dual KB Farmer's Carry (20 Steps); Moderate Loads + Build Up Sets: Prior to each exercise perform 1-2 warm up sets to "build up" to the weight needed for your work sets.
B
Barbell Seated Overhead Press; WMR20
C
Chest Fly; WMR20
D
Dual DB Lateral Raise; WMR20
E
DB Incline Bench Press; WMR8
F
Lying Straight Bar Triceps Extension; WMR8
Optional Warm Up
A
Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Dual KB Front Rack Carry (20 Steps); Moderate Loads 7 Ring Row 15m Dual KB Farmer's Carry (20 Steps); Moderate Loads 7 Resistance Band Face Pull/Cable Face Pull; Light Loads + Build Up Sets: Prior to each exercise perform 1-2 warm up sets to "build up" to the weight needed for your work sets.
B
Strict Pull Up
C
Single Arm Row (DB/Machine/Cable); WMR8
D
Dual DB Incline Row; WMR20
E
Single Arm Cable Lat Pull Down; WMR20
F
Straight Bar Biceps Curl; WMR20
Optional Warm Up
A
Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Prisoner Walking Lunge (20 Steps); Body Weight 15m Dual KB Farmer's Carry (20 Steps); Moderate Loads 7 Russian KB Swing; Moderate Loads 5 Box Jump Step Down - Box Height: 24"/20" + Build Up Sets: Prior to each exercise perform 1-2 warm up sets to "build up" to the weight needed for your work sets.
B
Dual DB Rear Foot Elevated Split Squat; WMR8
C
Deficit Barbell Straight Leg Deadlift; WMR8
D
Leg Press - Machine; WMR20
E
Calf Raises (Machine/Barbell); WMR20
Rick Gorrell
Owner - TrainRx Performance Programming: Certified Functional Strength & Conditioning Coach with 10 years experience training/coaching on and off the gym floor.
The results you see from your training are a direct reflection of my ability as a coach and trainer. I take writing this program very seriously, and will always go above and beyond to provide you with the best possible training I can provide.
Get HypertrophyRx: Push/Pull/Legs - 8 Week Program (6x/Week)
