Strength & Hypertrophy - Push/Pull/Legs + Upper/Lower
TrainRx Performance Programming
Bodybuilding, Weightlifting, General FitnessProgram 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: Push / Pull / Legs + Upper / Lower
Frequency: 5 Strength Training Days/Week + 2 Mobility/Recovery Days
Mobility/Prep
A
Mobility: 2 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: Scorpion Stretch/Side 5-8 Side Lying Open Book/Side 8-10 PVC Assisted Shoulder External Rotation/Side 8-10 PVC Pass Through + Movement Prep: 2 Sets; For Quality; Rest As Needed Between Sets 8-10 Resistance Band / Cable Face Pull; Moderate Resistance / Light-Moderate Loads 8-10 Half Kneeling Single Arm Resistance Band Delt Fly/Side; Moderate Resistance 20 Steps Dual KB Front Rack Carry; Moderate Loads
B
Chest Fly (Machine/DB/Cable)
8, _ , _
C
DB Incline Bench Press
8, _ , _
D
Weighted Dip
E
Lateral Raise (Machine/DB)
20, _
F
Cable Overhead Triceps Extension
20, _
Mobility/Prep
A
Mobility: 2 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: Biceps Stretch 5-8 Side Lying Windmill/Side 0:30 Seconds: Supported Side Stretch/Side 8-10 PVC Pass Through + Movement Prep: 2 Sets; For Quality; Rest As Needed Between Sets 7 Single Arm Ring/Strap Row/Side 5 Dual KB Deadstop Row; Moderate Loads 20 Steps Dual KB Front Rack Carry; Moderate Loads
B
Weighted Pull Up
C
Single Arm Lat Pull Down (Cable/Machine)
8, _
D
Chest Supported T-Bar Row
8, _ , _
E
Straight Arm Cable Pull Down
20, _
F
Dual DB Alternating Biceps Curl
20, _
Mobility/Prep
A
Mobility: 2 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: Elevated Pigeon Pose/Side Sumo Squat w/5-8 Alternating Knee Drops/Side 8-10 Half Kneeling Ankle Dorsiflexion Rockbacks/Side 0:30 Seconds: Band Assisted Hamstring Stretch/Side + Movement Prep: 2 Sets; For Quality; Rest As Needed Between Sets 3 Vertical Jump - Max Height / Reset Between Reps 7 Russian KB Swing; Moderate-Heavy Loads 20 Steps Dual KB Farmer's Carry; Moderate-Heavy Loads
B
Dual DB Rear Foot Elevated Split Squat
8, _
C
Hip Thrust (Barbell/Machine)
20, _
D
Deadlift
3 x 1.1.1
E
Hip Abduction - Machine
20, _
F
Calf Raises (Standing/Seated)
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 Half Kneeling Ankle Dorsiflexion Rockbacks; 5-8 Reps/Side + Duck Walk; 20 Steps (10 Steps Forward/10 Steps Backward) + Frog Stretch; 0:30 Seconds + 90/90 Hip Rotations; 5-8 Reps/Side + Rest As Needed & Repeat
Hamstrings & Adductors (Lower Body Priority - 5-8 Minutes)
C
2 Sets; Rest As Needed Between Exercises 90/90 PAILS & RAILS; 3-5 Reps/Side - 0:15 Second Hold + Cossack Squat Hold; 0:30 Seconds/Side + Band Assisted Hamstring Stretch; 0:30 Seconds/Side + Lateral Lunge; 8-10 Steps/Side + Rest As Needed & Repeat
Thoracic Spine + Shoulders (Upper Body Priority - 5-8 Minutes)
D
2 Sets; Rest As Needed Between Exercises Shoulder "Re-Alignment"; 0:30 Seconds/Side + PVC Assisted Shoulder External Rotation; 8-10 Reps/Side + Weighted Pendulum Arm Circles; 8-10 Reps/Side/Direction - Light Loads + Can Opener; 0:30 Seconds + Rest As Needed & Repeat
Mobility/Prep
A
Mobility: 2 Sets; For Quality; Rest As Needed Between Sets 5-8 Quadruped T-Spine Rotation/Side 5-8 Lying Floor Slides 0:30 Seconds: PVC Assisted Triceps Stretch/Side 0:30 Seconds: Supported Side Stretch/Side + Movement Prep: 2 Sets; For Quality; Rest As Needed Between Sets 7 Hand Release Push Up 5 Medicine Ball Slams; Light-Moderate Loads 20 Steps Dual KB Front Rack Carry; Moderate-Heavy Loads
B
Close Grip Bench Press
3 x 1.1.1
C
Barbell Seated Overhead Press
3 x 1.1.1
D
Reverse Grip Lat Pull Down (Cable/Machine)
8, _
E
Single Arm Row (Machine/Cable/DB)
8, _ , _
F
Single Arm Triceps Extension - Machine
8, _ , _
G
Seated DB Biceps Curl
8, _ , _
Mobility/Prep
A
Mobility: 2 Sets; For Quality; Rest As Needed Between Sets Deep Squat Hold w/5-8 Alternating Thoracic Rotation/Side 0:30 Seconds: Frog Stretch 20 Steps Duck Walk (10 Steps Forward/10 Steps Backward) 0:30 Seconds: Cossack Squat Hold/Side + Movement Prep: 2 Sets; For Quality; Rest As Needed Between Sets 3 Broad Jump - Consecutive Jumps 7 Russian KB Swing; Moderate Loads 0:30 Seconds: Ring Front Leaning Rest
B
Hamstring Curl (Lying/Seated)
8, _
C
Back Squat
3 x 1.1.1
D
Leg Press - Machine
8, _
E
Seated Leg Extension
20, _
Optional Abs/Midline
F
Instructions: • Complete the prescribed workload for each movement listed in the circuit Dual KB Front Rack March; 0:30 Seconds x 3 Sets; Rest 1:00 Minute Between Sets + Rotary Torso - Machine; 20 Reps/Side x 2 Sets; Rest 1:00 Minute Between Sides + GHD Sit Up / Decline Sit Up; Max Reps x 2 Sets; Rest 1:30 Minutes Between Sets
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 Deep Squat Hold w/Alternating Ankle Flexion & Extension; 8-10 Reps/Side + Deep Squat Hold w/Alternating Thoracic Rotation; 5-8 Reps/Side + Cossack Squat Hold; 0:30 Seconds/Side + Rest As Needed & Repeat
Hamstrings & Abductors (Lower Body Priority - 5-8 Minutes)
C
2 Sets; Rest As Needed Between Exercises Hamstring Stretch; 0:30 Seconds/Side + Quadruped Leg Lift; 5-8 Reps/Side + 90/90 Shin Box Stretch; 0:30 Seconds/Side + Rest As Needed & Repeat
Thoracic Spine + Shoulders (Upper Body Priority - 5-8 Minutes)
D
2 Sets; Rest As Needed Between Exercises Side Lying Open Book; 5-8 Reps/Side + T-Spine Mobilization; 0:30 Seconds + Lying Floor Slides; 5-8 Reps + 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 - Push/Pull/Legs + Upper/Lower
Jay M.
New Dad & Garage Gym Enthusiast
Verified Athlete"This program has been an absolute life saver for me!"
