Strength & Hypertrophy - Upper/Lower
TrainRx Performance Programming
Bodybuilding, General Fitness, Strength & ConditioningAbout the Program:
4x/Week 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 Second Hold x 2-3 Reps; Isometric External Rotation/Side 0:15 Second Hold x 2-3 Reps; Isometric Internal Rotation/Side 0:30 Seconds: Supported Side Stretch/Side 8-10 PVC Pass Through
B
Barbell Seated Overhead Press
8, 5, 3
C
Lat Pull Down (Cable/Machine)
8, _ , _
D
Weighted Dip
E
Single Arm High Row - Machine
8, _ , _
F
Rear Delt Fly (DB/Machine)
8, _ , _
G
Straight Bar Biceps 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)
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 Deep Squat Hold w/Alternating Ankle Flexion & Extension; 8-10 Reps/Side + Deep Squat Hold w/Alternating Thoracic Rotation; 5-8 Reps/Side + Alternating Windshield Wipers; 8-10 Reps/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 Hip Rotations; 5-8 Reps/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
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 Band Assisted Hamstring Stretch; 0:30 Seconds/Side + Half Kneeling Ankle Dorsiflexion Rockbacks; 8-10 Reps/Side + 90/90 Shin Box Stretch; 0:30 Seconds/Side + Duck Walk; 20 Steps (10 Steps Forward/10 Steps Backward) + 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 + Can Opener Streth; 0:30 Seconds + 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: Scorpion Stretch/Side 5-8 Lying Floor Slides 0:30 Seconds: Sleeper Stretch/Side 0:30 Seconds: Biceps Stretch
B
Close Grip Bench Press
8, 5, 3
C
Weighted Chin Up
D
Chest Fly (Machine/DB/Cable)
8, _ , _
E
Lateral Raise (Machine/DB)
8, _ , _
F
Single Arm DB Preacher Curl
8, _ , _
G
Cable Overhead Triceps Extension
8, _ , _
Prep/Mobility
A
2 Sets; For Quality; Rest As Needed Between Sets Deep Squat Hold w/5-8 Alternating Thoracic Rotation/Side 20 Steps Duck Walk (10 Steps Forward/10 Steps Backward) 0:30 Seconds: Iron Cross Stretch/Side 0:30 Seconds: Standing Toes Elevated Hamstring Stretch
B
Hamstring Curl (Lying/Seated)
8, _ , _
C
Back Squat
8, 5, 3
D
Weighted 45 Degree Hip Extension
8, _
E
Single Leg Leg Press - Machine
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 Ankle CARS; 5-8 Reps/Side - Slow Controlled Rotations + Single Leg Hops; 20 Reps/Side + 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 + Lateral Lunge; 8-10 Steps/Side + Standing Toes Elevated Hamstring Stretch; 0:30 Seconds + 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 + Isometric External Rotation; 0:15 Second Hold x 2-3 Reps/Side + Isometric Internal Rotation; 0:15 Second Hold x 2-3 Reps/Side + 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 - Upper/Lower
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.""
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.""
