HypertrophyRx: Push/Pull/Legs - 8 Week Program (3x/Week)
TrainRx Performance Programming
Bodybuilding, Functional FitnessPack on lean muscle mass and increase overall strength - The 8 Week HypertrophyRx Push/Pull/Legs variation is designed to guide you through a 3 day/week training routine that will push your physical capabilities to new heights.
This program includes 3 training days and 4 rest days 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 ideal for the individual who has a limited training schedule every week, for those who are in need of shorter workouts (all workouts range between 35-50 minutes/day), or for anyone looking to combine Strength Training with weekly Cardio.
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 5 Burpee 15m Bear Crawl (10 Steps Forward/10 Steps Backward) Resistance Band Pull Apart + Build Up Sets: Perform 1-2 warm up sets prior to each exercise to "build up" to your working weight before starting your actual work sets if needed.
B
Close Grip Bench Press; WMR8
C
Dual DB Seated Overhead Press; WMR8
D
Cable Triceps Push Down; WMR8
E
Stationary Dip/Ring Dip
F
Rear Delt Fly (Machine/DB/Cable); 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 5 Single Arm Ring Row/Side 7 Resistance Band Pull Apart 15m Dual KB Front Rack Carry (20 Steps); Moderate Loads + Build Up Sets: Perform 1-2 warm up sets prior to each exercise to "build up" to your working weight before starting your actual work sets if needed.
B
Reverse Grip Cable Lat Pull Down; WMR8
C
Strict Pull Up
D
Seated Row (Cable/Machine); WMR20
E
Back Fly (DB/Machine/Cable); WMR20
F
Single Arm DB Preacher Curl; 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" 15m Dual KB Hamstring March (20 Steps); Moderate Loads 15m Prisoner Walking Lunge (20 Steps); Body Weight 0:30 Seconds: Airbike - Steady Pace + Build Up Sets: Perform 1-2 warm up sets prior to each exercise to "build up" to your working weight before starting your actual work sets if needed.
B
Back Squat; WMR8
C
Lying Hamstring Curl; WMR20
D
Seated Leg Extension; WMR20
E
Dual DB Straight Leg Deadlift; WMR20
F
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 (3x/Week)
