Strength & Conditioning - Upper/Lower
TrainRx Performance Programming
General Fitness, Strength & Conditioning, BodybuildingAbout the Program:
6x/Week Upper/Lower Split + Sprint/Plyometrics Split that targets optimal training volume for each major muscle group every week to ensure you build muscle, get stronger, and develop your aerobic and anaerobic fitness. 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 all of the time - this is the gold standard for strength and hypertrophy training. Weekly sprint and aerobic capacity progressions are also included so you can guarantee that you build your engine alongside your strength gains.
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
• Aerobic Base Builders
• Sprint Capacity & Endurance Progressions
Block 2 (Weeks 4-6):
• Cluster Set Progression for major compound lifts
• Double Progression Method for Accessory/Secondary lifts
• Aerobic Interval Progressions
• Sprint Capacity & Endurance Progressions
Block 3 (Weeks 7-9):
• AMRAP Set Progression for compound lifts
• Double Progression Method for Accessory/Secondary lifts
• Aerobic Interval Progressions
• Sprint Capacity Progression & Max Effort Sprint Intro
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
• Aerobic Interval Progressions
• Sprint Endurance Progression & Max Effort Sprints
Sprint and Plyometric work follows weekly progressions designed to help you improve horizontal and vertical jumping ability as well as sprint capacity, endurance, and max speed.
The program is written so you can complete all 12 weeks and start from Week 1 again at any point.
Prep/Mobility
A
Instructions: 2 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: Elevated Pigeon Pose/Side 0:30 Seconds: Standing Box Lunge/Side 8-10 PVC Assisted Shoulder External Rotation/Side 8-10 PVC Pass Through
B
Deadlift
8, 5, 3
C
Leg Press - Machine
3 x 8
D
Weighted Chin Up
_ , _ , 3
E
Dual DB Rear Foot Elevated Split Squat
8, _
F
Single Arm High Row - Machine
8, _ , _
Sprint Capacity Repeats - Short Duration/High Intensity
G
Complete Before Sprint Work - Choose 1 Option: Airbike / Rower / Run (Treadmill / Track) Build Up Sprints - Rest As Needed Between Sets Set 1: 0:20 Seconds: 60% Max Effort Set 2: 0:20 Seconds: 70% Max Effort Set 3: 0:20 Seconds: 80% Max Effort + Instructions: • Choose the Airbike / Rower / Run (Treadmill/Track) option for today's conditioning • Complete 2 Full Sets of the work intervals • Each Full Set includes 4 sets of 0:15 on / 0:45 off • Move at sprint paces that can be repeated each attempt Option 1: Airbike Option 2: Rower Option 3: Run (Treadmill/Track) Workout Format: 4 Sets x 2 Full Sets; At Sprint Paces; Rest 3:00-5:00 Minutes Between Full Sets 0:15 Seconds: Sprint / Hard Effort 0:45 Seconds: Rest / Recovery Pace
Prep/Mobility
A
Instructions: 2 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: Scorpion Stretch/Side 5-8 Lying Floor Slides 5-8 Side Lying Open Book/Side 0:15 Seconds x 2-3 Reps; Isometric External Rotation Hold 0:15 Seconds x 2-3 Reps; Isometric Internal Rotation Hold
B
Barbell Seated Overhead Press
8, 5, 3
C
Weighted Dip
D
Chest Fly (Machine/DB/Cable)
8, _ , _
E
Rear Delt Fly (DB/Machine)
8, _
F
Cable Overhead Triceps Extension
8, _
Prep/Mobility + Plyometrics
A
Prep/Mobility - Instructions: 2 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: 90/90 Shin Box Stretch/Side 5-8 90/90 Alternating Hip Rotations/Side 0:30 Seconds: Band Assisted Lying Hamstring Stretch/Side 20 Steps Spiderman Walking Lunge w/Thoracic Rotation + Plyometrics - Instructions: • Complete the prescribed number of sets for each drill listed below • Rest as needed between individual drills Power Skip; 10 Reps (5/Side) x 3 Sets; Rest 30-60 Seconds Between Sets Forward Pogo Hop; 10 Reps x 2 Sets; Rest 30-60 Seconds Between Sets Triple Broad Jump; 1 Rep x 5 Sets; Rest 30-60 Seconds Between Sets - 1 Rep = 3 Consecutive Jumps
Aerobic Base Builder Repeats
B
Instructions: • Choose the Airbike / Rower / Run (Treadmill / Track) / Incline Walk (Treadmill) option for today's workout • Complete 6 sets of the work intervals prescribed - follow the pacing instructions given • Move at paces that can be repeated/sustained across all work sets Option 1 - Airbike Option 2 - Rower Option 3 - Run (Treadmill / Hills) Option 4: Incline Walk (Treadmill) Workout Format: 6 Sets; At Repeatable Paces; Rest 2:00 Minutes Between Sets 5:00 Minutes; Moderate Zone 2 Pace
Prep/Mobility
A
Prep/Mobility: 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) 5-8 Quadruped Hip Rotations/Side 0:30 Seconds: Standing Toes Elevated Hamstring Stretch
B
Hamstring Curl (Lying/Seated)
3 x 8
C
Back Squat
8, 5, 3
D
Weighted 45 Degree Hip Extension
8, _
E
Seated Leg Extension
8, _
Sprint Endurance - Short Duration/High Intensity
F
Complete Before Sprint Work - Choose 1 Option: Airbike / Rower / Run (Treadmill / Track) Aerobic Prep: Build Up Sprints - Rest As Needed Between Sets Set 1: 0:20 Seconds: 60% Max Effort Set 2: 0:20 Seconds: 70% Max Effort Set 3: 0:20 Seconds: 80% Max Effort + Instructions: • Choose the Airbike / Rower / Run / Sled Push option for today's conditioning • Complete 8 sets of the prescribed work intervals • Complete each sprint at or near maximal effort Option 1: Airbike Option 2: Rower Option 3: Run (Treadmill/Track) Option 4: Sled Push (+135/90 lb) Workout Format: 8 Sets; At or Near Maximal Effort 0:10 Seconds:Sprint 1:00 Minute: Rest / Recovery Pace
Prep/Mobility
A
Prep/Mobility: 2 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: Sleeper Stretch/Side 5-8 Side Lying Windmill/Side 0:30 Seconds: Supported Side Stretch/Side 8-10 Resistance Band Pull Apart; Moderate Resistance
B
Close Grip Bench Press
8, 5, 3
C
Lat Pull Down (Cable/Machine)
8, _ , _
D
Dual DB Seated Overhead Press
8, _
E
Dual DB Chest Supported Row
8, _ , _
F
Lateral Raise (Machine/DB)
8, _
G
Single Arm DB Preacher Curl
8, _ , _
Mobility/Prep
A
Prep/Mobility - Instructions: 2 Sets; For Quality; Rest As Needed Between Sets 5-8 90/90 Hip Rotations/Side 20 Steps Duck Walk (10 Steps Forward/10 Steps Backward) 20 Steps Spiderman Walking Lunge w/Thoracic Rotation 20 Single Leg Hops/Side + Plyometrics - Instructions: • Complete the prescribed number of sets for each drill listed below • Rest as needed between individual drills Rear Foot Elevated Single Leg Jump; 5 Reps x 3 Sets/Side; Rest 30-60 Seconds Between Sides Band Assisted Vertical Jump; 5 Reps x 3 Sets; Rest 30-60 Seconds Between Sets
Structured Aerobic Capacity Builder Repeats
B
Instructions: • Choose the Airbike / Rower / Run (Treadmill / Track) / Stair Climber option for today's workout • Complete 3 sets of the work intervals as listed • Follow all pacing instructions/work interval Option 1 - Airbike Option 2 - Rower Option 3 - Run (Treadmill / Hills) Option 4: Stair Climber Workout Format: 3 Sets; At Repeatable Efforts - No Rest Between Full Sets 5:00 Minutes; Easy Zone 2 Pace 5:00 Minutes; Moderate Zone 2 Pace 5:00 Minutes; Hard Zone 2 Pace
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 & Conditioning - Upper/Lower
Miguel C.
Home Gym Enthusiast
Verified Athlete"I wanted to let you know that I am so thankful I joined the team. My strength numbers have grown tremendously and my attitude towards training has improved. Thanks for the awesome program."
