New

HypertrophyRx: Full Body (High Intensity) - 8 Week Program

TrainRx Performance Programming

Bodybuilding, Functional Fitness

Coach

Rick Gorrell

Believe it or not, you can build muscle and increase overall strength by doing less in the gym. Did you know that it's possible to see results with only 1 true work set for each exercise you perform every workout? This high intensity bodybuilding program is designed to guide you through maximal intensity work sets each training day. This method of training is designed to make your workouts highly effective, much shorter in duration, and teach you what it takes to push the intensity of your training hard enough to get the results you want to see.

Each training day is based on a Full Body split. We perform 1 exercise for each major muscle group and only 1 work set for each of those exercises. Your only requirement, use weights that will bring you to 0-2 "reps in reserve". This means that the weight you use for each work set needs to be challenging enough to force the rep count you are doing to be very very close to failure.

If you are someone who is looking to cut back on time spent in the gym, need a shorter workout, or find yourself slowly drowning in the mix of "high volume" body building, this program is exactly what you need to get yourself on track for big time results in the gym.

$50

Get HypertrophyRx: Full Body (High Intensity) - 8 Week Program

Highly Effective Training

Results don't lie in hours of wasted time in the gym. They rely on effectiveness of the work you put in. This program will force you to use weights and hit rep counts that are guaranteed to help you build muscle mass and get stronger than ever.

Shorter Workouts

You don't need to spend 2+ hours wandering around the gym anymore. All you need is a plan and intent. Training at maximal intensity for 1 true work set will get you more benefits than 3, 5, or even 10 work sets. So cut back on time in the gym, you're going to love the results you get and the time you save.

Real Training Tactics

This isn't some made up methodology. High Intensity Bodybuilding has been around for years, unfortunately it's become overshadowed by volume junkies and influencers. Don't fall for the trap, all you really need is 1 highly effective work set and weekly progressive overload to build serious muscle mass.

Features

Access to your coach

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 Instruction

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 & Weight Plates // Commercial Gym Equipment (Machines, Cables) // Dumbbells // Pull Up Bar // Plyo Box

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 - Box Height: 24"/20" 15m Dual KB Hamstring March (20 Steps); Moderate Loads 15m Bear Crawl (10 Steps Forward/10 Steps Backward) 7 Hand Release Push Up + Build Up Sets: Prior to any exercise in today's workout, perform 1-2 warm up sets if needed to build up to your working weight for your max effort set.

Back Squat; WMR20

1 x 20

Barbell Seated Overhead Press; WMR20

1 x 20

Reverse Grip Cable Lat Pull Down; WMR20

1 x 20

Deficit Barbell Straight Leg Deadlift; WMR8

1 x 8

Single Arm DB Preacher Curl; WMR8

1 x 8

Cable Triceps Push Down; WMR8

1 x 8

Monday

Week 1 Day 2

Optional Warm Up

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 7 Russian KB Swing; Moderate Loads 15m Bear Crawl (10 Steps Forward/10 Steps Backward) 15m Prisoner Walking Lunge (20 Steps); Body Weight 7 Ring Row + Build Up Sets: Prior to any exercise in today's workout, perform 1-2 warm up sets if needed to build up to your working weight for your max effort set.

Stationary Dip/Ring Dip

Seated Leg Extension; WMR20

1 x 20

Lying Hamstring Curl; WMR20

1 x 20

Back Fly (DB/Machine/Cable); WMR20

1 x 20

Straight Bar Biceps Curl; WMR20

1 x 20

Single Arm Cable Triceps Push Down; WMR20

1 x 20

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 Russian KB Swing; Moderate Loads 7 Hand Release Push Up + Build Up Sets: Prior to any exercise in today's workout, perform 1-2 warm up sets if needed to build up to your working weight for your max effort set.

Dual DB Rear Foot Elevated Split Squat; WMR8

1 x 8

DB Incline Bench Press; WMR8

1 x 8

Single Leg Hip Thrust (Machine/Barbell); WMR8

1 x 8

Single Arm Row (DB/Machine/Cable); WMR20

1 x 20

Cable Biceps Curl; WMR20

1 x 20

Calf Raises (Machine/Barbell); WMR20

1 x 20

Wednesday

Rest Day

Thursday

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 - Box Height: 24"/20" 7 Hand Release Push Up 15m Dual KB Front Rack Carry (20 Steps); Moderate Loads + Build Up Sets: Prior to any exercise in today's workout, perform 1-2 warm up sets if needed to build up to your working weight for your max effort set.

Deadlift; WMR8

1 x 8

Close Grip Bench Press; WMR8

1 x 8

Leg Press - Machine; WMR20

1 x 20

Seated Row (Cable/Machine); WMR20

1 x 20

Single Arm DB Preacher Curl; WMR20

1 x 20

Cable Triceps Push Down; WMR20

1 x 20

Friday

Week 1 Day 6

Optional Warm Up

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 7 Ring Row 15m Dual KB Front Rack Carry (20 Steps); Moderate Loads 15m Prisoner Walking Lunge (20 Steps); Body Weight 7 Hand Release Push Up + Build Up Sets: Prior to any exercise in today's workout, perform 1-2 warm up sets if needed to build up to your working weight for your max effort set.

Strict Pull Up

Dual DB Seated Overhead Press; WMR8

1 x 8

Dual DB Step Up; WMR20

1 x 20

Dual DB Straight Leg Deadlift; WMR20

1 x 20

Straight Bar Biceps Curl; WMR20

1 x 20

Single Arm Cable Triceps Push Down; WMR20

1 x 20

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.

Your Results Matter

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: Full Body (High Intensity) - 8 Week Program

FAQs

What is WMR?

WMR is the standard prescription for choosing the heaviest weight you can use for specific rep count for your work sets Example: WMR8 = Max Weight for 8 Repetitions

How long are the workouts?

Daily workouts can be as short as 30 minutes each day, but will vary slightly.

If I have a question about my training how do I receive help?

The TrainHeroic App has a built in chat function that will allow you to communicate with me directly. Simply send me message and I will help you with everything you need!