Strength & Hypertrophy - Push/Pull/Legs + Upper/Lower
TrainRx Performance Programming
Bodybuilding, Weightlifting, General FitnessAbout the Program:
5x/Week Push/Pull/Legs + Upper/Lower 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.
Prep/Mobility
A
2 Sets; For Quality; Rest As Needed Between Sets 0:15 Seconds x 2-3 Reps; Isometric External Rotation Hold/Side 0:15 Seconds x 2-3 Reps; Isometric Internal Rotation Hold/Side 8-10 PVC Assisted Shoulder External Rotation/Side 8-10 PVC Pass Through
B
DB Incline Bench Press
8, _
C
Chest Fly (Machine/DB/Cable)
8, _ , _
D
Rear Delt Fly (DB/Machine)
8, _ , _
E
Incline Supported Front Raise
20, _
F
Cable Overhead Triceps Extension
20, _
Prep/Mobility
A
2 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: Supported Side Stretch/Side 8-10 PVC Pass Through 8-10 Side Lying Windmill/Side 5-8 Band Resisted Thread the Needle/Side; Moderate Resistance
B
Weighted Chin Up
_ , _ , 3
C
Lat Pull Down (Cable/Machine)
8, _
D
Single Arm High Row - Machine
8, _ , _
E
Single Arm DB Preacher Curl
8, _ , _
Prep/Mobility
A
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 0:30 Seconds: Cossack Squat Hold/Side 20 Steps Spiderman Walking Lunge w/Thoracic Rotation
B
Dual DB Rear Foot Elevated Split Squat
8, _
C
Hip Abduction - Machine
20, _
D
Deadlift
8, 5, 3
E
Single Leg Hip Thrust (Machine/Barbell)
8, _
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
Ankles, Hamstrings, & Glutes (Lower Body Priority - 8-10 Minutes)
B
2 Sets; Rest As Needed Between Exercises Standing Toes Elevated Hamstring Stretch; 0:30 Seconds + Toe Walk; 20 Steps + 90/90 Shin Box Stretch; 0:30 Seconds/Side + Deep Squat Hold w/Alternating Ankle Flexion & Extension; 0:30 Seconds + Rest As Needed & Repeat
Thoracic Spine + Upper Back (Upper Body Priority - 5-8 Minutes)
C
2 Sets; Rest As Needed Between Exercises PVC Assisted Triceps Stretch; 0:30 Seconds/Side + Supported Side Stretch; 0:30 Seconds/Side + Scorpion Stretch; 0:30 Seconds/Side + Thoracic Box Drill; 5-8 Reps + 0:10 Second Hold at Bottom + Rest As Needed & Repeat
Prep/Mobility
A
2 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: Supported Side Stretch/Side 0:30 Seconds: Shoulder "Re-Alignment"/Side 8-10 PVC Assisted Shoulder External Rotation/Side 8-10 Resistance Band Pull Apart; Moderate Resistance
B
Close Grip Bench Press
8, 5, 3
C
Barbell Seated Overhead Press
8, 5, 3
D
Weighted Dip
E
Single Arm Row (Machine/Cable/DB)
8, _ , _
F
Straight Arm Cable Pull Down
20, _
G
Straight Bar Biceps Curl
8, _
Prep/Mobility
A
2 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: Frog Stretch 8-10 Half Kneeling Ankle Dorsiflexion Rockbacks/Side 5-8 Quadruped Hip Rotations/Side 8-10 Lateral Lunge Steps/Side
B
Hamstring Curl (Lying/Seated)
8, _ , _
C
Back Squat
8, 5, 3
D
Single Leg Leg Press - Machine
8, _ , _
E
Weighted 45 Degree Hip Extension
8, _ , _
F
Rotary Torso Machine (Abs/Midline); WMR20
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; 8-10 Reps/Side + Single Leg Hops; 20 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 & Adductors (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 + Elevated Pigeon Pose; 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
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 - Push/Pull/Legs + Upper/Lower
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.""
Jess H.
5 Year Member
Verified Athlete""This program is so well written, I will be a member for life!""
