Push/Pull/Legs + Upper/Lower - Strength & Hypertrophy

TrainRx Performance Programming

Coach

Rick Gorrell

About 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.

Each training block is designed for you to be able to hop right into the program and start - You do not need to date back to any previous workouts.

Scroll down for a look at a full week of training on the program.

$15 / mo

Get Push/Pull/Legs + Upper/Lower - Strength & Hypertrophy

You don't need another random workout

Choose your split - You need a training program that tells you what exercises to do, when to do them, how many reps and sets to do, how much weight to use, and when and how to progress on a weekly basis.

Built around actual progressions

I've built this entire training library around telling you exactly what you need to do to build muscle, get stronger, and progress each week. So there's no more guesswork.

Direct 1-1 Coaching

Instead of asking yourself "what should I do?" you have a real coach to chat with in your back pocket all of the time. You never have to second guess another decision and will always receive the coaching support you need.

Features

Direct access to your Coach

Direct feedback on whatever you need whenever you need it, straight on the app.

Programming 7 days per week

Each training week on each program includes 5 training days + 2 rest/recovery days.

Video Guidance & Customization

Demo videos to guide your every move and exercise swap functions for selecting the right exercises for you.

Expert Instruction

Detailed daily training instructions inside every single workout - no more guesswork and no more second guessing strategy.

Committed Teammates

Hundreds of athletes all over the world trust the TrainRx Performance Programming platform with their goals.

Delivered through TrainHeroic

Every workout, every result, logged directly on the TrainHeroic app.

Equipment

Required

Barbell & Weight Plates // Dumbbells // Squat Rack // Pull Up Bar // Flat/Adjustable Bench

Recommended

Commercial Gym Equipment

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Rest Day / Recovery

Breathing Reset (3-5 Minutes)

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)

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)

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)

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

Monday

Upper Body - Push

Prep/Mobility

Instructions: 2 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: PVC Assisted Triceps Stretch/Side 8-10 Resistance Band Pull Apart; Moderate Resistance 5-8 Quadruped T-Spine Rotation/Side 0:30 Seconds: Scorpion Stretch/Side

Weighted Dip

2 x 5

Chest Fly (Machine/DB/Cable); WMR8

8, _ , _

Dual DB Seated Overhead Press; WMR8

8, _ , _

Single Arm Cable Triceps Push Down; WMR8

8, _

Rear Delt Fly (Machine/DB/Cable); WMR20

20, _

Tuesday

Upper Body - Pull

Prep/Mobility

Instructions: 2 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: Supported Side Stretch/Side 8-10 PVC Pass Through 0:30 Seconds: Can Opener Stretch 0:30 Seconds: Biceps Stretch

Weighted Chin Up

2 x 5

Single Arm Lat Pull Down (Cable/Machine); WMR8

8, _

Single Arm Row (DB/Machine/Cable); WMR8

8, _ , _

Single Arm Cable Face Pull; WMR20

20, _

Single Arm DB Preacher Curl; WMR8

8, _ , _

Wednesday

Lower Body - Legs

Prep/Mobility

Instructions: 2 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: Weighted Heels Elevated Deep Squat Hold; Heavy Loads Deep Squat Hold w/5-8 Alternating Thoracic Rotation/Side 0:30 Seconds: Hamstring Stretch/Side 0:30 Seconds: Cossack Squat Hold/Side

Hamstring Curl (Lying/Seated); WMR8

8, _ , _

Back Squat; WMR3

2 x 5

Step Up (Barbell/Smith Machine); WMR8

8, _ , _

Seated Leg Extension; WMR8

8, _ , _

Weighted Sit Up; WMR8

8, _ , _

Thursday

Rest Day / Recovery

Breathing Reset (3-5 Minutes)

Hips & Ankles (Lower Body Priority - 8-10 Minutes)

2 Sets; Rest As Needed Between Exercises 0:30 Seconds: 90/90 Shin Box Stretch/Side + 5-8 Quadruped Hip Rotations/Side + 0:30 Seconds: Weighted Heels Elevated Deep Squat Hold; Heavy Loads + 20 Standing Heel Lifts + 20 Single Leg Hops/Side + Rest As Needed & Repeat

Thoracic Spine + Shoulders (Upper Body Priority - 5-8 Minutes)

2 Sets; Rest As Needed Between Exercises 8-10 Half Kneeling Single Arm Resistance Band Delt Fly/Side; Light-Moderate Resistance + 0:30 Seconds: Sleeper Stretch/Side + 0:30 Seconds: T-Spine Mobilization + 8-10 Side Lying Open Book/Side + 0:30 Seconds: Tall Kneeling Cobra Pose + Rest As Needed & Repeat

Friday

Upper Body

Prep/Mobility

Instructions: 2 Sets; For Quality; Rest As Needed Between Sets 8-10 PVC Assisted Shoulder External Rotation/Side 0:30 Seconds: Shoulder "Re-Alignment"/Side 0:30 Seconds: "Door Jam" Chest/Shoulder Stretch/Side 5-8 Side Lying Windmill/Side

Close Grip Bench Press; WMR3

2 x 5

Barbell Seated Overhead Press; WMR3

2 x 5

Reverse Grip Lat Pull Down (Cable/Machine); WMR8

8, _ , _

Dual DB Chest Supported Row; WMR8

8, _ , _

Seated Triceps Extension - Machine; WMR8

8, _ , _

Saturday

Lower Body - Legs

Prep/Mobility

Instructions: 2 Sets; For Quality; Rest As Needed Between Sets 0:30 Seconds: Elevated Pigeon Pose/Side 0:30 Seconds: Quad Stretch/Side 5-8 90/90 Hip Rotations/Side 20 Steps Spiderman Walking Lunge w/Thoracic Rotation

Barbell Back Rack Front Foot Elevated Reverse Lunge; WMR8

8, _

Hip Thrust (Barbell/Machine); WMR20

20, _

Deadlift; WMR3

2 x 5

Hip Abduction - Machine; WMR20

20, _

Calf Raises (Machine/Barbell); WMR20

20, _

Coach

More from TrainRx Performance Programming

Rick Gorrell

Owner - TrainRx Performance Programming

Your Results Matter Most.

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 Push/Pull/Legs + Upper/Lower - Strength & Hypertrophy

FAQs

What is WMR?

WMR is the standard prescription for choosing the heaviest/most effective weight you can use for your work sets on the program. Example: WMR8 = Max Weight for 8 Repetitions

How long are the workouts?

Daily workouts range from 40-60 minutes each day.

If I have questions about my training how do I receive help?

The TrainHeroic App has a built in chat function that will allow you to communicate with me directly. Simply send me message and I will help you with everything you need!

How do I cancel my membership?

All membership cancellations are handled directly by YOU inside of the app.

The Proof

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.""