Strength & Hypertrophy - Full Body
TrainRx Performance Programming
Program Overview
This 16 week program is designed to take low rep "strength" sets and turn them into high rep, muscle building work sets by progressively expanding your capacity to handle heavier loads for more total work over time.
The program includes 5 Mesocycles - each designed to challenge you with a unique blend of maximal strength development, hypertrophy, and work capacity:
Weeks 1-3: Strength Specific Cluster Sets + Double Progression
Weeks 4-6: Double Progression
Weeks 7-9: AMRAP Sets + Double Progression
Weeks 10-12: Strength Specific Max Outs + Double Progression
Weeks 13-16: Double Progression + AMRAP Sets
What Makes This Program Different from the Rest?
Most programs out there focus on taking a heavy weight and making it heavier. This program takes a different approach...
Instead of challenging you with "how much weight can you lift?" I'll be forcing you to find out how many reps can you earn with a weight that used to challenge you? We'll begin the program with a heavy weight that challenges you for a low rep set. Through strategic progressions and weekly progressive overload you will earn the ability to perform more and more repetitions with that starting weight.
What starts as a difficult set of 3 reps will evolve into sets of 8, 10, 15 or even more reps/set by the end of 16 weeks.
Program Details:
Training Split: Full Body
Frequency: 3 Strength Training Days/Week + 4 Mobility/Recovery Days
Mobility/Prep
A
Mobility: 2 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: Sleeper Stretch/Side 5-8 Lying Floor Slides 1-3 90/90 PAILS & RAILS/Side w/0:05 Second Isometric Contraction 5-8 90/90 Hip Rotations + Movement Prep: 2 Sets; For Quality; Rest As Needed Between Sets 8-10 Lateral Leg Swings/Side Isometric Split Squat Hold w/3-5 Overhead Reach 8-10 Resistance Band / Cable Face Pull; Moderate Resistance / Light-Moderate Loads
B
Barbell Seated Overhead Press
3 x 1.1.1
C
Barbell Back Rack Front Foot Elevated Reverse Lunge
8, _ , _
D
Chest Supported T-Bar Row
8, _ , _
E
Hip Abduction - Machine
20, _
F
Cable Overhead Triceps Extension
20, _
G
Straight Bar Biceps Curl
20, _
Breathing Reset (3-5 Minutes)
A
90/90 Breathing (Feet on Wall); 5 Reps • Inhale 5 seconds through nose • Hold breathe for 5 seconds • Exhale 5-8 seconds through mouth + 1 Set; Rest As Needed Between Exercises Cat Cow; 8 Reps + Quadruped Rock Backs; 10 Reps
Hips & Ankles (Lower Body Priority - 8-10 Minutes)
B
2 Sets; Rest As Needed Between Exercises Ankle CARS; 5-8 Reps/Side/Direction - Slow Controlled Rotations + Single Leg Hops; 20 Reps/Side + Sumo Squat w/5-8 Alternating Knee Drops/Side + 0:30 Seconds: Frog Stretch + Rest As Needed & Repeat
Hamstrings & Adductors (Lower Body Priority - 5-8 Minutes)
C
2 Sets; Rest As Needed Between Exercises Alternating Windshield Wipers; 5-8 Reps/Side + Hamstring Stretch; 0:30 Seconds/Side + Lateral Leg Swings; 8-10 Reps/Side + Rest As Needed & Repeat
Thoracic Spine + Shoulders (Upper Body Priority - 5-8 Minutes)
D
2 Sets; Rest As Needed Between Exercises Quadruped T-Spine Rotation; 8-10 Reps/Side + Lying Floor Slides; 5-8 Reps + PVC Pass Through; 8-10 Reps + Half Kneeling Band Resisted Single Arm Delt Fly; 8-10 Reps/Side - Moderate Resistance + Rest As Needed & Repeat
Mobility/Prep
A
Mobility: 2 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: Frog Stretch 8-10 Half Kneeling Ankle Dorsiflexion Rockbacks/Side 8-10 PVC Pass Through 0:30 Seconds: PVC Assisted Triceps Stretch/Side + Movement Prep: 2 Sets; For Quality; Rest As Needed Between Sets 3 Broad Jump - Consecutive Jumps 7 Russian KB Swing; Moderate Loads 20 Steps Dual KB Front Rack Carry; Moderate Loads
B
Hamstring Curl (Lying/Seated)
8, _ , _
C
Back Squat
3 x 1.1.1
D
Weighted Pull Up
E
Weighted Dip
F
Rear Delt Fly (DB/Machine)
20, _
Breathing Reset (3-5 Minutes)
A
Prone Breathing; 5 Reps • Inhale 10 seconds through nose • Hold breathe for 5 seconds • Exhale 10-15 seconds through mouth + 1 Set; Rest As Needed Between Exercises Cat Cow; 8 Reps + Quadruped Rock Backs; 10 Reps
Hips (Lower Body Priority - 8-10 Minutes)
B
2 Sets; Rest As Needed Between Exercises Cossack Squat Hold; 0:30 Seconds/Side + Lateral Lunge; 8-10 Reps/Side + Seated Pancake Goodmorning; 0:30 Seconds + Spiderman Walking Lunge w/Thoracic Rotation; 20 Steps + Rest As Needed & Repeat
Ankles & Hamstrings (Lower Body Priority - 5-8 Minutes)
C
2 Sets; Rest As Needed Between Exercises Standing Calf Stretch (toes up on wall); 0:30 Seconds/Side + Pogo Hops; 20 Reps + Standing Heel Lifts; 20 Reps + Rest As Needed & Repeat
Thoracic Spine + Shoulders (Upper Body Priority - 5-8 Minutes)
D
2 Sets; Rest As Needed Between Exercises Resistance Band /Cable Face Pull; 8-10 Reps - Moderate Resistance/Light-Moderate Loads + PVC Assisted Shoulder External Rotation; 8-10 Reps/Side + Leaning Bar Hang; 0:30 Seconds + Rest As Needed & Repeat
Mobility/Prep
A
Mobility: 2 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: Elevated Pigeon Pose/Side 0:30 Seconds: Standing Box Lunge/Side 0:30 Seconds: Cossack Squat Hold/Side 8-10 Resistance Band Pull Apart; Moderate Resistance + Movement Prep: 2 Sets; For Quality; Rest As Needed Between Sets 3 Box Jump - Box Height: 24"/20" 7 Russian KB Swing; Moderate Loads 20 Steps Dual KB Farmer's Carry; Moderate-Heavy Loads
B
Deadlift
3 x 1.1.1
C
Close Grip Bench Press
3 x 1.1.1
D
Leg Press - Machine
20, _
E
Reverse Grip Lat Pull Down (Cable/Machine)
8, _ , _
F
Single Arm DB Preacher Curl
8, _ , _
G
Seated Triceps Extension - Machine
8, _ , _
Breathing Reset (3-5 Minutes)
A
Prone Breathing; 5 Reps • Inhale 10 seconds through nose • Hold breathe for 5 seconds • Exhale 10-15 seconds through mouth + 1 Set; Rest As Needed Between Exercises Cat Cow; 8 Reps + Quadruped Rock Backs; 10 Reps
Hips & Ankles (Lower Body Priority - 8-10 Minutes)
B
2 Sets; Rest As Needed Between Exercises Butterfly Stretch; 0:30 Seconds + 90/90 Hip Rotations; 8-10 Reps/Side + Half Kneeling Ankle Dorsiflexion Rockbacks; 8-10 Reps/Side + Rest As Needed & Repeat
Thoracic Spine + Shoulders (Upper Body Priority - 5-8 Minutes)
C
2 Sets; Rest As Needed Between Exercises Band Resisted Thread the Needle; 5-8 Reps/Side + Sleeper Stretch; 0:30 Seconds/Side + Pendulum Arm Circles; 8-10 Reps/Side - Large Circles + Rest As Needed & Repeat
Breathing Reset (3-5 Minutes)
A
90/90 Breathing (Feet on Wall); 5 Reps • Inhale 5 seconds through nose • Hold breathe for 5 seconds • Exhale 5-8 seconds through mouth + 1 Set; Rest As Needed Between Exercises Cat Cow; 8 Reps + Quadruped Rock Backs; 10 Reps
Hamstrings & Glutes (Lower Body Priority - 8-10 Minutes)
B
2 Sets; Rest As Needed Between Exercises 90/90 Shin Box Stretch; 0:30 Seconds/Side + Standing Box Lunge; 0:30 Seconds/Side + Band Assisted Lying Hamstring Stretch; 0:30 Seconds/Side + Rest As Needed & Repeat
Thoracic Spine + Upper Back (Upper Body Priority - 5-8 Minutes)
C
2 Sets; Rest As Needed Between Exercises T-Spine Mobilization; 0:30 Seconds + Resistance Band Pull Apart; 8-10 Reps - Moderate Resistance + "Door Jam" Chest/Shoulder Stretch; 0:30 Seconds/Side + PVC Pass Through; 8-10 Reps + Rest As Needed & Repeat
Rick Gorrell
Owner - TrainRx Performance Programming | 13 Years Coaching & 1:1 Training Experience
Strength isn't just adding plates to the bar. It's turning yesterday's max effort into today's work set.
Get Strength & Hypertrophy - Full Body
Giacomo I.
Fitness Enthusiast
Verified Athlete"YOUR TRAINING IS LIKE MAGIC, IT'S SIMPLE AND I CAN PROGRESS EASILY, AND THAT KEEPS ME MOTIVATED AND CONSISTENT. YOUR PROGRAM KEEPS ME STRONG AND LEAN."
