Strength & Hypertrophy - Full Body
TrainRx Performance Programming
About the Program:
This program is built on the use of Cluster Set and Straight Set Progressions that are designed to maximize strength gains and help you build serious muscle. Every workout focuses on a combination compound lifts and key accessory movements to guide you through powerful training sessions. The goal is simple - train hard, recover, and progress every week.
Programming Focus:
Weeks 1-4:
• Emphasis on building muscle while increasing overall strength in a broad range of intensities and repetitions
Weeks 5-8:
• Heavy focus on increasing maximal strength through the use of heavy loads and volume accumulation
• Key hypertrophy progressions to aid in the increases of overall strength
Weeks 9-11:
• Focus on Straight Sets for increasing maximal strength, building muscle mass, and preparing for max repetition testing
Week 12:
• Optional Rep Max Testing Week
Program Highlights:
💥 Higher Intensity Work Sets - carefully selected Cluster Set formats designed to push you beyond your comfort zone
💥 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 exercises, 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.
Optional Warm Up
A
3 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: Elevated Pigeon Pose/Side 0:15 Seconds: Quadruped Hip Rotations/Side 0:15 Seconds: Quadruped T-Spine Rotations/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
8 x 2
C
Single Leg Leg Press - Machine; WMR8
D
Hamstring Curl (Lying/Seated); WMR8
E
Back Fly (DB/Machine/Cable); WMR20
F
Single Arm DB Preacher Curl; WMR8
G
Cable Triceps Push Down; WMR8
Optional Warm Up
A
3 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: Frog Stretch 0:30 Seconds: Alternating Windshield Wipers 0:30 Seconds: Scorpion Stretch/Side 0:15 Seconds: Side Lying Open Book/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; WMR8
8 x 2
C
Dual DB Straight Leg Deadlift; WMR8
D
Chest Fly; WMR20
E
Single Arm Lat Pull Down (Cable/Machine); WMR8
F
Single Arm Tricep Extension - Machine: WMR8
G
Preacher Biceps Curl - Machine; WMR8
Optional Warm Up
A
3 Sets; For Quality; Rest As Needed Between Sets 0:15 Seconds: Single Leg Hops/Side 20 Steps Duck Walk (10 Steps Forwards/10 Steps Backwards) 0:30 Seconds: "Door Jam" Chest/Shoulder 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
Deadlift; WMR8
8 x 2
C
Leg Press - Machine; WMR8
8 x 2
D
DB Incline Bench Press; WMR8
E
Single Arm Row (DB/Machine/Cable); WMR8
F
Cable Overhead Triceps Extension; WMR20
G
Cable Biceps Curl; WMR20
Optional Warm Up
A
3 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: Sumo Squat w/Alternating Knee Drops 0:30 Seconds: Elevated Pigeon Pose/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
Barbell Straight Leg Deadlift; WMR8
C
Hack Squat (Machine/Landmine); WMR20)
D
Reverse Grip Lat Pull Down (Cable/Machine); WMR8
E
Lateral Raise (DB/Machine); WMR20
F
Single Arm DB Preacher Curl; WMR8
G
Cable Triceps Push Down; WMR8
Optional Warm Up
A
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 0:30 Seconds: Quad Stretch/Side 0:30 Seconds: Alternating Windshield Wipers + 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
Close Grip Bench Press; WMR8
8 x 2
C
Hip Thrust (Barbell/Machine); WMR8
8 x 2
D
Chest Supported T-Bar Row; WMR8
E
Seated Leg Extension; WMR20
F
Preacher Biceps Curl - Machine; WMR8
G
Single Arm Tricep Extension - Machine: WMR8
Rick Gorrell
Owner - TrainRx Performance Programming | 12 Years Coaching & 1:1 Training Experience
Train like this, and you'll be completely unrecognizable. You need a plan, direction, and that's exactly what this program will provide. Your results are my top priority, so you can guarantee I will provide you with the best training possible.
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."
