Strength & Hypertrophy - Full Body
TrainRx Performance Programming
Strength & Conditioning, General Fitness, BodybuildingAbout the Program:
3x/Week Full Body Split that targets optimal training volume for each major muscle group every week to ensure you build muscle and get stronger. The program follows a high intensity training model designed to progress you towards using heavier loads for higher work sets rather than focusing on setting new 1 Rep Maxes. This is the gold standard for strength & hypertrophy training.
Training Blocks:
The program cycles through 4 different Training Blocks - each block is specifically designed to help you build confidence in lifting heavier weights, learn how to push work sets close enough to failure without leading to burnout, and progress your training on a week by week basis to guarantee muscle growth.
Block 1 (Weeks 1-3):
• Establish 3 Rep Max weights for major compound lifts
• Double Progression Method for Accessory/Secondary lifts
Block 2 (Weeks 4-6):
• Cluster Set Progression for major compound lifts
• Double Progression Method for Accessory/Secondary lifts
Block 3 (Weeks 7-9):
• AMRAP Set Progression for compound lifts
• Double Progression Method for Accessory/Secondary lifts
Block 4 (Weeks 10-12):
• Double Progression Method for both compound and accessory/secondary lifts
• Extend work sets out to higher rep ranges to promote hypertrophy
The program is written so you can complete all 12 weeks and start from Week 1 again at any point.
Scroll down for a look at a full week of training on the program.
Mobility/Prep
A
Mobility/Prep: 2 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: 90/90 Shin Box Stretch/Side 0:30 Seconds: Iron Cross Stretch/Side 0:30 Seconds: Scorpion Stretch/Side 20 Steps Spiderman Walking Lunge w/Thoracic Rotation
B
Deadlift
8, 5, 3
C
Weighted Chin Up
D
Barbell Seated Overhead Press
8, 5, 3
E
Leg Press - Machine
8, _ , _
F
Chest Fly (Machine/DB/Cable)
8, _ , _
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 3-5 90/90 PAILS & RAILS/Side w/5 Second Isometric Hold + 5-8 90/90 Hip Rotations/Side + 0:30 Seconds: Frog Stretch + 8-10 Half Kneeling Ankle Dorsiflexion Rockbacks/Side + Rest As Needed & Repeat
Hamstrings & Abductors (Lower Body Priority - 5-8 Minutes)
C
2 Sets; Rest As Needed Between Exercises 0:30 Seconds: Toes Elevated Hamstring Stretch/Side + 0:30 Seconds: Elevated Pigeon Pose/Side + 8-10 Lateral Lunge Steps/Side + Rest As Needed & Repeat
Thoracic Spine + Shoulders (Upper Body Priority - 5-8 Minutes)
D
2 Sets; Rest As Needed Between Exercises 8-10 PVC Assisted Shoulder External Rotation/Side + 8-10 PVC Pass Through + 0:30 Seconds: Shoulder "Re-Alignment"/Side + 0:30 Seconds: Can Opener Stretch + Rest As Needed & Repeat
Mobility/Prep
A
Mobility/Prep: 2 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: Standing Toes Elevated Hamstring Stretch 0:30 Seconds: Elevated Pigeon Pose/Side Deep Squat Hold w/5-8 Alternating Thoracic Rotation/Side 0:30 Seconds: Scorpion Stretch/Side
B
Hamstring Curl (Lying/Seated)
8, _ , _
C
Back Squat
8, 5, 3
D
Close Grip Bench Press
8, 5, 3
E
Single Arm High Row - Machine
8, _ , _
F
Lateral Raise (Machine/DB)
8, _ , _
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 0:30 Seconds: Band Assisted Lying Hamstring Stretch/Side + 0:30 Seconds: 90/90 Shin Box Stretch/Side + 8-10 Alternating Windshield Wipers/Side + Rest As Needed & Repeat
Thoracic Spine + Upper Back (Upper Body Priority - 5-8 Minutes)
C
2 Sets; Rest As Needed Between Exercises 0:30 Seconds: Thoracic Box Drill + 0:30 Seconds: 5-8 Quadruped T-Spine Rotation/Side + 5-8 Side Lying Windmill/Side + 8-10 Resistance Band Pull Apart; Moderate Resistance + Rest As Needed & Repeat
Mobility/Prep
A
Mobility/Prep: 2 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: PVC Assisted Triceps Stretch/Side 0:30 Seconds: Shoulder "Re-Alignment"/Side 0:30 Seconds: Quad Stretch/Side 5-8 90/90 Hip Rotations/Side
B
Weighted Dip
C
Dual DB Rear Foot Elevated Split Squat
8, _ , _
D
Chest Supported T-Bar Row
8, _ , _
E
Rear Delt Fly (DB/Machine)
8, _ , _
F
Seated DB Biceps Curl
8, _ , _
G
Hip Abduction - 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 Sumo Squat w/5-8 Alternating Knee Drops/Side + 8-10 Lateral Leg Swings/Side + 0:30 Seconds: Cossack Squat Hold/Side + 5-8 90/90 Hip Lifts/Side + Rest As Needed & Repeat
Ankles (Lower Body Priority - 5-8 Minutes)
C
2 Sets; Rest As Needed Between Exercises 5-8 Ankle CARS/Side/Direction - Slow Controlled Rotations + 0:30 Seconds: Deep Squat Hold w/Alternating Ankle Flexion & Extension + 8-10 Band Resisted Ankle Flexion & Extension + 20 Steps Duck Walk (10 Steps Forward/10 Steps Backward) + Rest As Needed & Repeat
Shoulders & Triceps (Upper Body Priority - 5-8 Minutes)
D
2 Sets; Rest As Needed Between Exercises PVC Assisted Triceps Stretch; 0:30 Seconds/Side + 0:05 Seconds Isometric Shoulder External Rotation Hold x 5 Reps/Side - Relax 0:05 Seconds/Reps + 0:05 Seconds Isometric Shoulder Internal Rotation Hold x 5 Reps/Side - Relax 0:05 Seconds/Reps + 8-10 Band Resisted / Cable Face Pulls; Moderate Resistance / Light-Moderate Loads + Rest As Needed & Repeat
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 0:30 Seconds: Butterfly Stretch + Sumo Squat w/5-8 Alternating Knee Drops/Side + 20 Steps Spiderman Walking Lunge w/Thoracic Rotation + Rest As Needed & Repeat
Back, Lats, & Biceps (Upper Body Priority - 5-8 Minutes)
C
2 Sets; Rest As Needed Between Exercises 0:30 Seconds: Supported Side Stretch/Side + 5-8 Band Resisted Thread the Needle/Side + 0:30 Seconds: Can Opener Stretch + 0:30 Seconds: Biceps Stretch + Rest As Needed & Repeat
Thoracic Spine + Shoulders (Upper Body Priority - 5-8 Minutes)
D
2 Sets; Rest As Needed Between Exercises Deep Squat Hold w/5-8 Alternating Thoracic Rotation + 0:30 Seconds: Sleeper Stretch/Side + 5-8 Quadruped T-Spine Rotation/Side + 8-10 Prone Swimmers + Rest As Needed & Repeat
Rick Gorrell
Owner - TrainRx Performance Programming
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 options I can provide.
Get Strength & Hypertrophy - Full Body
Jay M.
Dad of 2 & Husband
Verified Athlete""I'm finally setting the standard for my kids, they love being in the gym with me, eat how I eat, and get to witness what hard work looks like. I'm so glad I found this program when I did.""
Christopher Y.
4 Year Member
Verified Athlete""I wasted so many years in the gym doing whatever I thought would lead to results. I'm stronger now than ever before and finally love the way I look.""
