Powerbuilding
TrainRx Performance Programming
Strength & Conditioning, General Fitness, BodybuildingAbout the Program:
This program is built around a High Intensity Cluster Set model designed to maximize muscle growth, strength gains, and athletic performance. Every workout focuses on a number of heavy, high effort sets using compound lifts and key accessory movements. The goal is simple - train hard, recover, and progress every week.
Programming Focus:
✔️ Build Muscle, Get Strong, Move Like an Athlete - each training week includes carefully crafted combinations of strength, hypertrophy, power, and performance training tactics
✔️ Increase Maximal Strength - heavy emphasis on increasing absolute strength across the big compound lifts
✔️ No Gimmicks, No Fluff - accessory exercises and hypertrophy training in every workout to help you maximize your gains
Program Highlights:
💥 4 Strength & Hypertrophy Workouts + 1 Plyometric & Sprint Conditioning Workout Every Week
💥 Simple, Yet Highly Effective - Ditch the circus acts, Cluster Sets provide order, intensity, and real results
💥 8 Week Training Program + 1 Optional Testing Week
Results Matter:
“I wanted to let you know that I am so thankful I joined the team. My strength numbers have grown tremendously and my attitude towards training has improved. Thanks for the awesome program.” - Miguel C.
👉 Sign up now and join hundreds of others who are seeing the gains.
Optional Warm Up
A
Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: "Door Jam" Chest/Shoulder Stretch/Side 0:15 Seconds: Supported Side Stretch/Side 0:15 Seconds: PVC Assisted Shoulder External Rotation/Side 0:30 Seconds: Can Opener Stretch + 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
Close Grip Bench Press; WMR8
D
Lat Pull Down (Cable/Machine); WMR8
E
Chest Supported T-Bar Row; WMR8
F
Cable Overhead Triceps Extension; WMR20
G
Seated DB Biceps Curl; WMR20
Optional Warm Up
A
Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 0:15 Seconds: PVC Pass Through 0:30 Seconds: Elevated Pigeon Pose/Side 0:15 Seconds: Single Leg Hops/Side 20 Steps Spiderman Walking Lunge w/Thoracic Rotation + 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
Kneeling Vertical Jump
C
Deadlift; WMR8
D
Hack Squat (Machine); WMR20
E
Hamstring Curl (Lying/Seated); WMR8
F
Contralateral DB Rear Foot Elevated Split Squat; WMR8
G
Rotary Torso Machine (Abs/Midline); WMR20
Optional Warm Up
A
Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 0:15 Seconds: Single Leg Hops/Side 20 Steps Duck Walk (10 Steps Forward/10 Steps Backward) 0:30 Seconds: Sumo Squat w/Alternating Knee Drops 20 Steps Spiderman Walking Lunge w/Thoracic Rotation + Dynamic Warm Up: 2 Sets; For Quality; Rest As Needed Between Sets Forward Skip; 20 Yards Backwards Skip; 20 Yards Lateral Skip; 20 Yards
B
Tuck Jumps/Hurdles
C
Seated Broad Jump
3 x 3
D
Kneeling Vertical Jump
3 x 3
Cardio - Short Duration/High Intensity; Intervals
E
Instructions: • Complete 3 sets of 3 sets of the prescribed work interval - Follow the interval timer as prescribed • Choose the Sprint / Sled Push option for today's workout Option 1 - Run (Treadmill/Track): Every 1:00 Minute x 3 Sets; At 90% Max Effort; Rest 1:30 Minutes & Repeat 3x 0:10 Seconds: Sprint Option 2 - Sled Push (+135/90 lb): Every 1:00 Minute x 3 Sets; At 90% Max Effort; Rest 1:30 Minutes & Repeat 3x 0:10 Seconds: Sled Push - Sprint
Optional Warm Up
A
Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 0:15 Seconds: Sleeper Stretch/Side 0:15 Seconds: Side Lying Open Book/Side 0:30 Seconds: Scorpion Stretch/Side 0:15 Seconds: Lying Floor Slides + 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
Strict Pull Up
C
DB Incline Bench Press; WMR8
D
Single Arm Row (DB/Machine/Cable); WMR20
E
Chest Fly; WMR20
F
Lateral Raise (DB/Machine); WMR20
G
Single Arm DB Preacher Curl; WMR8
H
Single Arm Cable Triceps Push Down; WMR8
Optional Warm Up
A
Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: Frog Stretch 0:30 Seconds: 90/90 Shin Box Stretch 0:30 Seconds: Alternating Windshield Wipers 3 Box Jump Step Down - Box Height: 24"/20" + 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
Power Clean
C
Back Squat; WMR8
D
Contralateral DB Single Leg Straight Leg Deadlift; WMR8
E
Dual DB Front Foot Elevated Reverse Lunge; WMR8
F
Single Leg Hamstring Curl (Lying/Seated); WMR20
G
Seated Leg Extension; WMR20
Rick Gorrell
Owner - TrainRx Performance Programming | 12 Years of Coaching & 1-1 Training Experience
If you want more than just muscle and strength, if you want a body that performs at a high level, this program delivers. It combines heavy lifts, intelligent volume, and athletic training to build muscle, strength, and durability. If you want more than jus
Get Powerbuilding
Miguel C.
Home Gym Enthusiast
Verified Athlete"I wanted to let you know that I am so thankful I joined the team. My strength numbers have grown tremendously and my attitude towards training has improved. Thanks for the awesome program."
