Interval Strength Training
TrainRx Performance Programming
Strength & Conditioning, Bodybuilding, General FitnessAbout the Program:
This program is built around an Interval Training model designed to maximize muscle growth and strength gains. Every workout focuses on a number of high effort sets using compound lifts and key accessory movements. The goal is simple - train hard, recover, and progress every week.
Programming Focus:
Weeks 1-4:
• Heavy emphasis on building muscle/hypertrophy and improving work capacity through the use of timed intervals (EMOM)
Weeks 5-8:
• Emphasis on increasing intensity through the use of shorter rest periods, heavier loads, and increased density (AMRAP)
Program Highlights:
💥 Higher Intensity Work Sets - carefully created work intervals control work/rest periods forcing you to stay on task, push past discomfort, and train with actual effort
💥 No Gimmicks, No Fluff - use of movements that actually produce results, can be progressed weekly, and that can be tracked all within the app
💥 Time Efficient - no grinding through endless sets or 10 exercises per workout, training is short, intense, and straight to the point
Results Matter:
“I’m so thankful I found your program when I did. Changing my training, along with my nutrition with your guidance has changed my life.” - Jay M.
👉 Sign up now and join hundreds of others who are seeing the gains.
Optional Warm Up
A
3 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: Frog Stretch 0:30 Seconds: 90/90 Hip Rotations 0:15 Seconds: Sleeper Stretch/Side 0:30 Seconds: Scorpion Stretch/Side + Warm Up Sets: Prior to all exercises listed below perform 1-2 Warm Up Sets if needed to build up to an appropriate working weight
B
Back Squat; WMR20
C
Incline Bench Press; WMR8
D
Strict Pull Up
E
Dual DB Straight Leg Deadlift; WMR8
F
Straight Bar Biceps Curl; WMR8
G
Seated Incline DB Skull Crusher; WMR8
Optional Warm Up
A
3 Sets; For Quality; Rest As Needed Between Sets 0:15 Seconds: Standing Box Lunge/Side 0:30 Seconds: 90/90 Shin Box Stretch/Side 0:15 Seconds: PVC Assisted Shoulder External Rotation Repetitions/Side 0:15 Seconds: PVC Pass Through + Warm Up Sets: Prior to all exercises listed below perform 1-2 Warm Up Sets if needed to build up to an appropriate working weight
B
Barbell Seated Overhead Press; WMR8
C
Hip Thrust (Barbell/Machine); WMR20
D
Dual DB Step Up; WMR8
E
Dual DB Chest Supported Row; WMR8
F
Single Arm DB Skull Crusher; WMR20
G
Dual DB Alternating Biceps Curl; WMR20
Optional Warm Up
A
3 Sets; For Quality; Rest As Needed Between Sets 0:15 Seconds: Supported Side Stretch/Side 0:15 Seconds: PVC Assisted Triceps Stretch/Side 0:30 Seconds: Can Opener Stretch 15m Spiderman Walking Lunge w/Thoracic Rotation (20 Steps) + Warm Up Sets: Prior to all exercises listed below perform 1-2 Warm Up Sets if needed to build up to an appropriate working weight
B
Barbell Deadstop Row; WMR8
C
Stationary Dip/Ring Dip
D
DB Goblet Lateral Lunge; WMR8
E
Contralateral DB Rear Foot Elevated Split Squat; WMR20
F
Single Arm DB Preacher Curl; WMR8
G
Lying Straight Bar Triceps Extension; WMR8
Optional Warm Up
A
3 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: Elevated Pigeon Pose/Side 0:30 Seconds: Frog Stretch 0:30 Seconds: Deep Squat Hold w/Alternating thoracic Rotation 0:15 Seconds: Quadruped T-Spine Rotation/Side + Warm Up Sets: Prior to all exercises listed below perform 1-2 Warm Up Sets if needed to build up to an appropriate working weight
B
Deadlift; WMR8
C
Front Squat; WMR8
D
Close Grip Bench Press; WMR8
E
Back Fly (DB/Machine/Cable); WMR8
F
Straight Bar Biceps Curl; WMR8
G
Seated Incline DB Skull Crusher; WMR8
Optional Warm Up
A
3 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: Alternating Windshield Wipers 0:30 Seconds: Hamstring Stretch/Side 0:15 Seconds: Supported Side Stretch/Side 0:15 Seconds: PVC Pass Through + Warm Up Sets: Prior to all exercises listed below perform 1-2 Warm Up Sets if needed to build up to an appropriate working weight
B
Dual DB Walking Lunge; WMR8
C
Contralateral DB Single Leg Straight Leg Deadlift; WMR8
D
Single Arm DB Row; WMR20
E
Lateral Raise (DB/Machine); WMR20
F
Dual DB Alternating Biceps Curl; WMR20
G
Single Arm DB Skull Crusher; WMR20
Rick Gorrell
Owner - TrainRx Performance Programming
Interval Training keeps intensity high and fatigue in check, allowing you to handle heavier loads for more total reps. The result is greater strength gains, dense muscle growth, and a brutal, but sustainable training stimulus that forges real strength and
Get Interval Strength Training
Jay M.
Home Gym Owner | New Father
Verified Athlete""I'm so glad I found your training when I did, that and changing my nutrition has been life changing.""
